No matter what, everyone who is overcoming substance use will encounter triggers at some point. Being able to handle them is essential. Of course, this isn’t something we’re born knowing how to do. Finding ways to navigate triggers that work for you takes time. A critical time of growth and change, early sobriety is typically when a person begins to strengthen this ability.
So, what should you know about handling triggers in early sobriety? Xplore Recovery is here to help. We provide the sense of direction, community, and comprehensive skill development necessary for long-term sobriety.
Handling Triggers in Early Sobriety
Regardless of what stage of addiction recovery you’re in, it’s important that you have the tools you need to address difficult situations and urges to use substances. Take these steps to help yourself with handling triggers in early sobriety and beyond.
Identify Your Triggers
To navigate them, you must first identify your triggers. When you’re aware of what makes you want to use alcohol and other drugs, you can reduce your exposure to those triggers and take extra care of yourself and your sobriety when they can’t be avoided. Common examples of triggers include life stress, feelings of depression or anxiety, and being around drugs and alcohol.
Set Boundaries
In recovery, you may have to put yourself first at times when you may not have done so in the past. For example, you might have to set boundaries about not interacting with people who are intoxicated or not going to spaces where substances are present. This may be an adjustment if you haven’t enforced this kind of boundary successfully before, which is why communication skills and boundary setting are emphasized in our recovery programs.
Create a Drug and Alcohol-Free Living Environment
To prevent exposure to triggers and ensure that you have a healthy place to call home, it is crucial to create a drug and alcohol free living environment. Although not every treatment center offers housing, Xplore Recovery does. We have 16 beds for men and 12 beds for women, setting the people in our programs up for success in early sobriety.
Solidify Routines
Lifestyle structure helps people who are overcoming drug and alcohol abuse establish healthy habits. With programs focused on whole-person health and healing, the multidisciplinary team at Xplore Recovery helps people in recovery establish routines they can carry into their daily lives when they return home.
Build a Toolkit of Coping Strategies
Building a toolkit of coping strategies helps you work through urges and self-soothe when you experience triggers. Positive self-talk, grounding techniques, healthy distractions, and asking for help are some examples.
The Programs at Xplore Recovery
Treatment can help you manage triggers effectively. The programs at Xplore Recovery are covered by most insurances and other payment methods.
Partial Hospitalization Program In Tennessee
Our partial hospitalization program in Tennessee provides 30 hours of group therapy per week, meeting Sunday through Friday. While in the program, you will also participate in weekly individual therapy sessions where you can discuss anything you’d like to talk about, including your own unique triggers and how to handle them, privately. Family therapy sessions are strongly recommended when possible.
Intensive Outpatient Program In Tennessee
The intensive outpatient program in Tennessee at Xplore Recovery is a natural next step after PHP. However, it can also act as a starting level of care for some. People in this program participate in treatment several days per week for a few hours each (rather than daily), but the same effective approach is used.
Dual Diagnosis Treatment
Central to how we deliver care, dual-diagnosis treatment addresses addiction and mental health concerns, like anxiety, depression, or post-traumatic stress disorder (PTSD), simultaneously. Mental health conditions can increase risky behaviors,such as using substances to cope. Caring for your overall mental health and having the skills you need to navigate co-occurring mental health concerns can be vital in trigger management.
Adventure Therapy
The basis of our programs consists of evidence-based treatments for addiction and mental health. Adventure therapy provides additional opportunities to build life skills, confidence, and find enjoyable sober hobbies, all of which can help you manage triggers.
Call Xplore Recovery to Discover Successful Routes for Handling Triggers in Early Sobriety and Beyond
Xplore Recovery is an addiction and dual-diagnosis treatment center in Ocoee, Tennessee. We’re here to help you find a new direction and thrive after substance abuse. Call Xplore Recovery to discover successful routes for handling triggers in early sobriety and beyond today at (423) 205-4084.
Frequently Asked Questions (FAQs)
What are triggers?
The definition of a trigger is “a stimulus that elicits a reaction.” In the context of addiction, this reaction is often an urge to use, which is why knowing how to navigate triggers is so essential. Triggers can include people, places, things, and situations. For example:
Negative emotions, such as sadness, guilt, shame, overwhelm, nervousness, and loneliness.
Physical states (e.g., being tired, physical pain or discomfort).
Life stress (e.g., arguments with loved ones, long work hours).
Being around people who are intoxicated.
Being around alcohol or drugs.
Everyone has unique triggers. No matter what yours are, these are critical opportunities to take care of yourself mentally and physically.
How do I cope with early sobriety?
First, acknowledge and honor how you feel. Radical acceptance can help you acknowledge struggles without judging yourself for them. Afterward, practicing self-care and being compassionate toward yourself is a great way to cope. Remind yourself that feelings of distress are temporary. Difficult times will come, but they will also pass.
What are the five R’s of coping skills?
The five R’s of coping skills can help you manage triggers in early sobriety and beyond. They include:
Rest.
Relationships.
Routine.
Recreation.
Resources.
In general, this is a great mnemonic for people in recovery. It reminds you of five foundational ways to take care of yourself and protect your sobriety.
What are the 5 D’s of sobriety?
The “five D’s of sobriety” are: Delay, distract, drink water, deep breaths, and discuss. These are five things you can do when you experience triggers.
How do you recover after feeling triggered?
Triggers can be stressful. Working through them takes energy. To recover from triggers, congratulate yourself on the effort you put into navigating them. Then, take stock of what you need: would you benefit from rest, social support, or grounding techniques? Recovery is a process that involves getting to know yourself better. Over time, you will learn more about your needs and how to meet them.