Sometimes clients tell me: “I don’t know what happened. I just used.” “I can’t stop. I don’t know how.” They genuinely wanted to stop or stay sober but ended up using, which can be very frustrating and discouraging, to say the least.

There is still a lot we need to find out about what goes on in the brain. However, after years and years of research, we do know some things about how our brain works and how addiction works. It is no longer a complete mystery. Knowing about your triggers and learning how to deal with those triggers can be helpful steps to take to better understand your behaviors and to prevent future relapses.

What are triggers?

Humans are habit-forming creatures. When we do things in a certain way for a while, our brain forms connections to make it more efficient. The more you do it, the more efficient or stronger the association becomes. When using has been part of your life for a long time, your brain has learned to associate the behavior of using with a number of other things or conditions, which will remind you of using or lead you to using if they present themselves later on. Those things or conditions are triggers. So you may have decided to close the door to using. However, those triggers are like keys to the door leading addiction back into your life.

There are external triggers that include people, places, and things, such as people whom you used with, a particular bar or club, money, the smell of alcohol, and the presence of beer bottles. There are also internal triggers that include thoughts, emotions, bodily sensations, and dreams. Because some people used or drank to deal with stress or depression or anxiety. When your body is hurting, for example, using may seem like the only solution. Also it is not uncommon for people in recovery to have vivid using dreams.

Left unchecked, triggers can lead to thoughts of using, which can turn into an obsession and then strong cravings. At that point, it would be more difficult to maintain self-control and rational thinking, thus making it harder to make healthy decisions.

How can you deal with triggers?

1. The first step is to identify what your triggers are. Anything related to the substances you used would be a trigger. They include the substances, the paraphernalia, the tools, the smell, etc. Also think back on your using patterns. If you often drank while watching TV after kids went to sleep, then night time, watching TV, and being alone might be triggers for you. If you used before going to a party due to feeling nervous, then before going to a party, party, anxiety might be triggers for you. It is a learning process. It takes time and reflection.

2. One strategy is to avoid your triggers as much as possible. Remove substances and all paraphernalia from your presence. You may want to stay away from people, places, and things that are triggering for you. There is no need to test your will power or commitment. You stay committed by doing what’s in your best interest. I had a client who used to be a bartender and chose to switch careers to avoid putting herself in a high risk situation. I also had clients who had to ask a family member to keep their prescribed pain pills to avoid the temptation.

3. Another maybe more important strategy is to find healthier ways to deal with triggers. Not all triggers can be avoided. Some will pop up without warning. Therefore, learning the skills to deal with unavoidable triggers is essential. If depression or anxiety is your trigger, learn more about emotional regulation and maybe practice mindfulness. You may need help from a psychiatrist and/or therapist to address those concerns. If feeling good and wanting to reward yourself are triggers, find other ways to celebrate and reward yourself without using. One thing to remember is that relying on a quick fix (which is using) is not the healthy way or the best way, especially in the long run. You may need to do an evaluation of the options you have before taking the next step, to keep you focused on your goals despite the difficulty and discomfort.

The good new is: as you keep identifying your triggers and practicing your skills instead of using, you will notice that those triggers have less power over you and you will have more confidence to move forward in your recovery.

If you need more help, I’m here for you.