Recovery is no easy process when dealing with substance use. Everybody who has gone through this experience knows that facing triggers is one of the most challenging parts of the recovery process.
While this is a universal challenge for those undergoing substance use, each individual’s triggers are unique. Part of recovering is working to avoid and reduce such triggers to prevent relapsing. Here are ten tips to avoid substance use triggers.
What are Triggers?
A trigger is defined by the American Psychological Association as “a stimulus that elicits a reaction.” Triggers are thoughts, feelings, and memories that are able to activate drug-related memories that remind you of your substance use.
When faced with a trigger, you encounter a stimulus that would lead to repeated drug use or relapse following a period of abstinence. That is because triggers are tied to your neurochemistry and activate the desire and anticipation of a reward for drug use.
Triggers can be different for everyone.
How to Avoid Substance Use Triggers
Since they differ from person to person, there are many tips on navigating addiction triggers and cravings. Here’s how to avoid substance use triggers:
Exercising
Physical activity and exercise can reduce the triggers for addiction. Exercise releases endorphins, which can serve as a natural “high” substitute for drugs or alcohol. Regular exercise can also help people feel less stressed, more confident, and more organized in their everyday lives.
Resting
Resting and self-care are essential parts of managing substance use triggers. Some strategies include getting a good night’s rest, scheduling regular breaks throughout the day, practicing deep breathing exercises, and staying hydrated. These are all effective ways to get some rest and avoid substance use triggers.
Therapy or counseling
Therapy and counseling have been found to be effective, particularly cognitive behavior therapy and dialectical behavior therapy (DBT). Behavioral therapies allow people who use substances to change their attitudes and behaviors related to drug use, resulting in better stress management and better handling of various triggers that may lead to relapse.
Meditation or mindfulness
Studies have found meditation to be an effective complementary therapy for relapse prevention and alcohol dependence. People can gain a sense of peace and relaxation through the mind-body practice of meditation. Two benefits of meditation are stress relief and the development of coping mechanisms to prevent relapse into drug or alcohol usage. Programs for the treatment of addiction might include a range of meditation techniques.
Spending time with positive people
You may have figured out that spending time and staying friends with people who encouraged your substance use will no longer be possible on the road to recovery. This may include people who are overwhelmingly negative about life, as this can lead to stress and a negative outlook.
Allow yourself time and space to mourn those relationships while staying open to the possibilities of forming new, healthy support systems. As your family and friends create a supportive environment, there are also ways in which they can find support during the recovery process.
Drinking water or tea for relaxation and hydration
Drinking tea has a positive effect on stress due to the calming ritual of sipping on a cup. Chamomile and lavender can help you destress and relax. Doing so reduces the reactivity you have to your emotions, which can lower your risk of relapse.
Joining a support group
Relapse can be effectively avoided by attending support groups. People who attend regular sessions are reminded of the repercussions of substance addiction and of their own agency in life. In fact, a study found that people who stayed in self-help groups maintained the support they needed to sustain their recovery.
Eating nutritional meals
Increasing the amount of fruits and vegetables in our diets or reducing the amount of processed foods can improve our general health and lower our chances of relapsing.
A healthy diet is crucial for those recovering from substance use. Drugs and alcohol can interfere with the body’s ability to effectively absorb, digest, and use nutrients. They can also hurt metabolism, organ function, and mental health. This results in inadequate nourishment overall and vitamin deficiencies.
Using positive distractions
You can control your urges and prevent them from getting the better of you. Distracting yourself is one method. Put another way, you might feel the sudden need to drink, but you choose to ignore it in favor of doing something else. You can distract yourself from the need by doing something different.
Here are some activities that you can include as part of your distraction toolbox when a craving arises:
- Start writing in your journal
- Watch a movie
- Listen to music
- Have a snack
- Chew on some gum
- Get creative
- Play a game
- Watch TV
But talking to a loved one or a friend is one of the best ways to deal with cravings. For some, this also entails using meditation or prayer to establish a connection with a higher power. Some have taken to yoga, finding that participating in a class offers them both group support and spiritual assistance. Other diversions from cravings include:
- Going out for a hike
- Reading a good book
- Writing a letter to a friend
- Taking your kids out for the day
- Lending a helping hand
- Writing a list of things you want to achieve in life
Reframing negative attitudes or perceptions
Feelings of hopelessness and having a victim mentality are fostered by negative thinking, which also prevents you from reaching your full potential. They actively oppose the growth mindset, which is essential for overcoming the obstacles encountered when you decide to get sober.
While the odd negative thought is perfectly normal, persistently engaging in negative self-talk might make it more difficult to maintain your mental well-being. You might feel depressed or anxious. If you’re used to self-medicating this kind of discomfort, then it could lead to increased cravings for drugs or alcohol.
Cognitive restructuring is a tool used in cognitive behavioral therapy to help individuals recognize and replace harmful thoughts with more constructive and situation-appropriate ones. The therapist assists the patient in recognizing, assessing, and substituting negative thoughts as they arise. Combined with DBT, which is a branch of CBT, you can learn to understand and accept your feelings so that you can make positive changes in your life.
Although the process is often challenging at first, continuous practice makes this method more intuitive in real-life scenarios.
The Bottom Line
However challenging they may be, it is helpful to know that dealing with triggers is a normal part of the recovery process. The good news is that there are ways to avoid them for more peaceful healing. Whether you find it more helpful to exercise, spend time with positive people, or join a support group, there is always a way to turn away from a substance use trigger.
DBT is an especially effective form of treatment for substance use as it allows individuals to accept their situation and difficult feelings and make positive changes in their lives. If you feel that you are struggling with substance use triggers, then therapy or intensive outpatient programs may be suitable for you. Contact us at Freedom Recovery for addiction treatment in Idaho.
