Managing Triggers & Cravings In Recovery
What are Triggers and Cravings in Recovery?
A trigger is some kind of risky reminder that puts mental or emotional stress on a person.
A trigger can be a person, place, or situation. It can also be internal, such as having intrusive thoughts, glorifying past substance use, or feeling an overwhelming need to isolate or escape.
The main thing that all recovery triggers have in common is that they usually promote substance seeking or using behavior.
Cravings are strong feelings of desire for something. In recovery, cravings are having a strong desire to use substances. Cravings are usually mental and emotional, but they can also be physical.
Substance use impacts the brain in many ways. The severity of triggers and cravings depends on several factors, such as the drug of choice, intensity of drug use, and the frequency of drug use.
How to Identify Triggers
By choosing the path of recovery, you will realize that your body and mind will struggle as you work to stay sober. This is because the brain and body have found their new "normal" while under the influence of drugs/alcohol.
External Triggers:
Being exposed to alcohol or other drugs.
Being around people that make you feel uncomfortable or lower your self-esteem.
Being around people that you used to use substances with.
Attending holiday events or other special events.
Watching movies or shows that glorify substance use.
Internal Triggers:
Planning how to go about getting or finding drugs/alcohol.
Remembering the times you used substances in the past.
Feeling stressed, anxious, or depressed.
Feeling abnormally positive emotions.
To identify your triggers, think about the people, places, and situations that make you feel an urge to use.
It is important to remember that triggers do not have to be associated directly with drugs or alcohol. General feelings of stress, anxiety, or mental distress can also be a trigger, especially if you ever used substances to self-medicate.
Tips to Work Through and Manage Triggers
Keep a journal of your triggers as they happen in your life. For every trigger, think of three different ways that you can avoid, challenge, or remove yourself from the triggering situation.
Challenge your intrusive thoughts when they come to mind. Replace your negative thoughts with positive ones. Lean into gratitude when you start to feel stressed.
Learn to set personal boundaries. This might mean cutting ties with friends that still use drugs, no longer going to your favorite bar, or watching movies that glorify substance use. Boundaries are necessary in all areas of life, not just in recovery.
Seek advice from a mentor, a sponsor, or other people that have walked in your shoes. Group therapy and other support groups such as Twelve Step programs are good places to get positive and helpful advice - consider attending group sessions.
Recognize that your triggers and cravings are temporary. Sit back, reflect and respond instead of giving in on your emotions and acting out because of frustration or overwhelming feelings. This takes time; be patient with yourself.
Learn more about the chemistry of addiction and recovery. Recognizing the origin of triggers and cravings in your brain can help you put your distress into a bigger perspective.
How to Manage Cravings
Cravings are short-lived. This does not mean they are not intense but it takes time for your brain to return to "normal" after repeated or chronic substance use.
Cravings will become less intense in frequency and duration the longer you stay abstinent from substances.
The main way to work on cravings is by focusing on managing your triggers.
When you feel an urge to use, lean into mindfulness techniques and other forms of self-care to remind yourself that you are deserving of long-term recovery and freedom from addiction.
Something that has helped me is a technique called "urge surfing." Below is a link to an urge surging worksheet and how to go about urge surfing.
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