Taking the first steps toward sobriety is more heroic than anyone could imagine. This early sobriety phase is a time of profound change and healing, but it’s also when you are most vulnerable. Triggers—the people, places, emotions, or memories that create a sudden urge to use—are everywhere, and learning to navigate them is a critical part of building a strong foundation for recovery.
The journey of handling triggers in early sobriety can feel like walking a tightrope. On one side is your new life, full of promise and health. On the other side is the familiar pull of past habits. Understanding what triggers you and having a plan to deal with them is your safety net. At Ritual Recovery in Asheville, NC, our team of caring counselors understands these challenges intimately. We are here to walk alongside you, providing the tools and support needed to overcome your triggers and embrace a life of lasting wellness.
Start by Understanding Common Triggers in Early Sobriety
Triggers are unique to each individual, but many people in early recovery face similar challenges. Recognizing these common cues is the first step toward preparing for them. While your personal triggers may vary, many fall into a few key categories.
Social Situations
Events where alcohol or substances are present, like parties, concerts, or even casual dinners with friends, can be incredibly difficult to navigate. The social pressure to partake, combined with the environment itself, can create intense cravings. Seeing others use can romanticize past behaviors and make you forget the reasons you chose sobriety.
Stress and Difficult Emotions
Stress is one of the most powerful triggers.1 Whether it comes from work, relationships, or financial worries, the desire to escape discomfort can lead you back to old coping mechanisms. Feelings like sadness, loneliness, anger, or boredom can also create a void that substances once seemed to fill. It’s crucial to find new, healthy ways to manage these emotions.
People and Places
Returning to places where you used to drink or use drugs can instantly bring back a flood of memories and cravings. This could be a specific bar, a park, or even a particular street corner. Similarly, seeing old friends with whom you used to use can create an expectation—both internal and external—to fall back into old patterns. This need for belonging is so powerful, even animal studies have shown that being around a relapsed partner increases the chances of a relapse.2 Even well-meaning friends who don’t understand your journey can inadvertently trigger you.
How to Identify Your Personal Triggers
While it’s helpful to know the common triggers, true progress comes from identifying your specific ones. This requires self-reflection and honesty. Becoming a detective in your own life allows you to pinpoint the exact cues that threaten your sobriety.
One of the most effective methods for this is journaling. At the end of each day, take a few minutes to write down any cravings or temptations you experienced. Ask yourself:
- What was I doing when the urge hit?
- Who was I with?
- Where was I?
- What was I feeling physically and emotionally?
- What time of day was it?
Over time, you will start to see patterns emerge. Maybe you notice that you always feel an urge to drink after a stressful meeting at work or feel a pull toward old habits when you’re feeling lonely on a Friday night. This awareness is your first line of defense. It transforms the unpredictable nature of triggers into something you can anticipate and prepare for.
Develop Healthy Coping Strategies
Once you know your triggers, you can develop a plan to manage them. Having a toolkit of coping strategies ready means you won’t be caught off guard when a craving strikes.
Avoid and Plan
In early sobriety, avoidance is a perfectly acceptable and wise strategy. If you know that a certain event or person is a major trigger, it’s okay to say no. Protecting your sobriety is your top priority. If you can’t avoid a situation, have an exit plan. Drive yourself so you can leave when you need to, bring a sober friend for support, and always have a non-alcoholic drink in your hand to avoid unwanted offers.
Mindfulness and Breathing
When a trigger hits, it can feel overwhelming. Mindfulness practices can help you stay grounded in the present moment instead of getting swept away by the craving.3 Focus on your breath. Try the 4-7-8 technique: inhale through your nose for four seconds, hold your breath for seven seconds, and exhale slowly through your mouth for eight seconds. This simple exercise can calm your nervous system and give you the space to think clearly before reacting.
Distraction
Sometimes, the best thing you can do is change your focus. When a craving arises, immediately do something else. Go for a walk, call a friend, listen to a podcast, clean your kitchen, or work on a hobby. The goal is to redirect your brain. Cravings are powerful but often short-lived. If you can ride out the wave for 15-20 minutes, it will usually pass. As you gain more confidence, you know you can ride out cravings for an hour, a day, a week, pushing it to its limits.
Create Your Support System
You don’t have to face sobriety alone. In fact, building a strong support system is one of the most important things you can do for your long-term recovery. Connection is the antidote to the isolation that often fuels addiction.
Your support network can include a variety of people and resources:
- Therapy: A professional therapist can help you dig deeper into the roots of your addiction and develop personalized coping strategies. At Ritual Recovery, our therapists specialize in addiction and dual diagnosis, offering evidence-based care tailored to your unique needs.
- Support Groups: Groups like Alcoholics Anonymous (AA) or SMART Recovery provide a community of peers who understand exactly what you’re going through. Sharing your experiences and hearing from others can be incredibly validating and encouraging.
- Sober Friends and Family: Lean on friends and family members who support your sobriety. Spending time with people who respect your journey and share in healthy activities can make recovery feel less like a battle and more like a new, exciting way of life.
Your Path to Lasting Recovery
Handling triggers is a skill that gets stronger with practice. Early sobriety is a learning process, and it’s okay to feel challenged. Every trigger you successfully navigate is a victory that strengthens your resolve and builds your confidence. With self-awareness, practical coping skills, and a solid support system, you can move through these challenges and build a life free from substance use.
If you are struggling to manage triggers on your own, please know that help is available. At Ritual Recovery, we offer a comprehensive continuum of care designed to support you at every stage of your journey. From our immersive treatment programs to ongoing outpatient support, we are here to help you reclaim your life. Contact our admissions team today to learn how we can support you. Call us at 828-519-1129 to begin your journey toward healing.
FAQ
What are triggers, and why are they important to address in early sobriety?
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References
- Ruisoto, P., & Contador, I. (2019). The role of stress in drug addiction. An integrative review. Physiology & Behavior, 202(1), 62–68. https://doi.org/10.1016/j.physbeh.2019.01.022
- Meng, S., Yan, W., Liu, X., Gong, Y., Tian, S., Wu, P., Sun, Y., Shi, J., Lu, L., Yuan, K., & Xue, Y. (2021). Social Interaction With Relapsed Partner Facilitates Cocaine Relapse in Rats. Frontiers in Pharmacology, 12. https://doi.org/10.3389/fphar.2021.750397
- Tapper, K. (2018). Mindfulness and craving: effects and mechanisms. Clinical Psychology Review, 59, 101–117. https://doi.org/10.1016/j.cpr.2017.11.003
