Triggers are people, places, emotions, or situations that make you want to use a substance. Understanding and dealing with triggers is a big part of substance use management. Here are some common triggers, ways to develop coping skills, and strategies to stay on track with your goals.
Common types of triggers
Knowing your triggers can help you manage them better.
Environmental triggers: Places linked with past substance use, such as bars, clubs, or certain friends' homes
Social triggers: Being with people who use substances or events where substances are present
Emotional triggers: Feelings such as stress, anxiety, loneliness, boredom, or even happiness and excitement
Situational triggers: Specific situations like financial stress, relationship issues, or celebrations
Examples of effective coping strategies
Once you know your triggers, it’s important to develop healthy ways to handle them.
Avoidance: Stay away from known triggers. This might mean changing routines or the people you hang out with.
Mindfulness techniques: Practicing meditation, deep breathing, and yoga can help with managing stress and other emotional triggers.
Physical activity: Regular exercise can reduce stress and improve mood, making it easier to cope with triggers. Read more about how exercise can support your substance use management goals.
Healthy distractions: Do activities that keep you busy, like reading, painting, or gardening.
Tips for maintaining progress
Avoiding triggers all the time isn't always possible. Having a plan to stay on track with your goals can be helpful, too.
Create a support network: Build a strong support system of friends, family, and support groups who can encourage you and keep you accountable.
Develop a personal plan: Make a plan that includes emergency contacts, coping strategies, and steps to take if you encounter a trigger.
Set realistic goals: Break down goals into smaller steps to avoid feeling overwhelmed.
Stay engaged in treatment: Regularly connect with your coach or counselor for support and motivation.
Managing your substance use involves self-awareness, planning, and support. By knowing your triggers, developing coping skills, and having a plan to stay on track, you can continue making progress.