How to Manage Triggers for Relapse
Being Prepared to Face—and Overcome—Your Triggers Can Help You Stay on Track
It's not uncommon for people who are recovering from addictions to relapse at least once. For some, it might even happen multiple times before finally becoming sober. In fact, despite FDA-approved treatments for nicotine, alcohol, and opiate addiction, more than two-thirds of those who begin treatment will relapse.
The first step toward preventing relapse is to understand what can cause you to relapse, and to have a plan in place to deal with these triggers.
Here are five triggers to think about and discuss with your therapist or counselor:
1. Stress
The most common cause of relapse is stress. Many people who battle addiction use their chosen substance or activity as a maladaptive coping mechanism. Research shows that under stressful conditions, people have an increased wanting for the drug, alcohol, or addictive activity—especially if it was the person's major coping mechanism. Examining the stress you're under is one method to prepare for this trigger. You can't get rid of everything and everyone in your life, but you can avoid circumstances that bring you a lot of stress. As a result, making a list of what causes you stress may be beneficial.
2. People or places connected to the addictive behavior
Whether or not they are currently drinking, smoking, or taking drugs, people who participated in your addictive behavior are possible relapse triggers. Similarly, some locations that remind you of your addiction can be triggering. It's critical to have appropriate coping mechanisms in place when you're reminded of your addiction. If you're an alcoholic and a group of drinking buddies invites you out, or you observe coworkers going to happy hour, having a specific reaction prepared may be beneficial. It can also help to have a healthy activity planned to do instead, such as going for a run, watching a movie, dining with a sponsor, or reading a nice book.
3. Negative or challenging emotions
People with addictions require effective methods for enduring, modulating, and making sense of the bad emotions they experience on a regular basis. You can no longer rely on alcohol, drugs, or addictive habits to bring brief comfort from those feelings. Recognize that those bad emotions aren't necessarily a warning of impending failure; everyone experiences negative or difficult feelings. It's all about how you handle them. Consider these feelings as opportunities for learning and progress. Assessing how you're feeling and asking yourself why you are feeling that way can teach you a lot about yourself and help you in recovery.
4. Seeing or sensing the object of your addiction
During recovery, reminders of your addiction can lead to relapse. In the early stages of quitting, the smell of cigarette smoke, or watching people sip cocktails in a bar or restaurant are reminders that seem to be everywhere. It's natural to want to relapse into your addiction. After all, it’s something to which you are accustomed. Remember, recovery isn't only about giving up or abstaining from something, it's also about creating a new life where it's easier, and more desirable, not to use. Concentrate on the new life you're creating and the changes you're embracing. Consider also the negative effects you experienced as a result of your addiction, such as the people you harmed and the connections you lost.
5. Times of celebration
Positive events, such as holidays and birthdays, can also act as triggers. You may feel content, in control, and certain that one drink or one cigarette will be okay. Addicts frequently lose their ability to recognize when it is time to stop, and as a result, that single drink could become a binge. When you're on the verge of relapsing, having a buddy can assist you. If you start to relapse, find someone you trust and respect to gently but effectively encourage you to quit what you're doing.