How to Identify and React to Addiction Triggers
Addiction triggers are people, places, or events that remind us of a reason we often used to drink or use drugs. Whether it’s booze on New Year’s, a cigarette to relieve stress when stuck in traffic, or compulsive eating at a party to soothe social anxiety, all addicts have triggers. These memories don’t necessarily cause us to drink or use, but they remind us of the elation or release we previously felt when drinking or using.
How to Identify Your Addiction Triggers
Identifying your addiction triggers is really just as simple as making a list. If you’ve ever tried to quit an addiction before, you will probably remember the moments when you gave in to the struggle. What were your reasons? When did a drink or a drug seem most necessary? Reflect on the justifications you used to decide to “just have one” drink or cigarette, etc.
De-stressing after work
While eating dinner
At a barbeque
At a football game
Before going out with friends
Friday and Saturday nights
When overtired or depressed
When I had nothing else to do (boredom)
When on my way home from work driving past the liquor store
These were all moments when the addict side of my brain craved and justified my need for a drink. Some were dramatic moments — full of people, expectations, and challenges, but most were mundane, daily occurrences.
Reacting to Addiction Triggers
My counselors at Shafa Home said that being aware of my triggers was only half the battle. I also had to create plans for avoiding those situations, or methods of dealing with cravings when already in those situations. Most of the time, the solution didn’t matter to them, as long as it wasn’t drinking.
Look for solutions that alleviate the primary feeling behind the trigger. For instance, I discovered that talking to a friend or a therapist was very effective at relieving stress related to feeling lonely.
Try writing out the trigger, feeling, and solution in this format, like I did:
De-stressing after work > Anger, Loneliness, Fatigue >Call a friend
While eating dinner > Loneliness, Fatigue > Drink a fruit juice
At a barbeque > Anxiety > Keep a non-alcoholic drink in hand at all times
At a football game > Anger, Hunger, Thirst > Keep score
Before going out with friends > Anxiety > dinner party at home
Friday and Saturday nights > Loneliness > Go to a movie or self-help group meeting
Valentine’s Day > Loneliness > Call a friend or family member
When overtired or depressed > Anger, Loneliness, Fatigue > Write a journal or take a nap
Playing pool > Anxiety > Keep a non-alcoholic drink in hand at all times
Birthday parties > Anxiety > Offer to help the host
> Anxiety, Loneliness > Bring a sober friend along
When I’m bored > Loneliness > Pick up a new hobby: reading, painting, exercise
Passing the liquor store on my way home from work >Fatigue > Take a different route
The goal was simply to train my brain to think of new or different solutions. This skill taught me to recognize other ways of dealing with stressful situations. We are rapidly approaching the holiday season where stress is as abundant as gifts and holiday sales. Admission does not make you weaker or less capable of maintaining sobriety. In fact, it has the opposite effect. Acknowledging your addict mindset and calling attention to it takes away some of the power it holds over you. In fact, the times I most desperately want a drink are the ones when it is most important for me to raise my hand and ask for help. By admitting that I crave alcohol, the grip in my chest lessens and I can begin to recognize what feelings are present and driving that desire. Only then, will I be able to step out of my addict mindset.
Written by a recovering addict.
Shafa Home is a residential treatment facility and nasha mukti kendra offering awareness of addiction triggers.
We encourage you to contact one of our counsellors today if you are concerned about