So, you’ve done the hard work and you’ve recognised you have a problem with addiction and got the help you need. You’ve entered the wild again and you’re navigating your day-to-day life once more.
Many people who have been through alcohol addiction treatment quickly come to terms with the fact that the hard work doesn’t stop when they leave rehab, with navigating potential triggers and relapse often a daily challenge.
Understanding triggers is a key part of navigating day-to-day effectively and staying sober, while having coping mechanisms in place to manage them is a must. Much of this will be learned within rehab, but if you’re going it alone, then here’s all you need to know…
What Are Triggers?
Triggers are ultimately a certain set of situations, circumstances, experiences and emotions that could push you to cravings or to partake in substance use. These can vary wildly with each person different, so it’s important to sit down and understand what your trigger points are.
While they are unique to the individual, you can usually bucket them into these categories:
Emotional Triggers
The likes of stress, anxiety, loneliness, depression and even boredom can all be big players in contributing to relapse. Any negative emotions, in particular, can drive people towards substances, almost as a comfort blanket as was before, as a form of self-medication.
Environmental Triggers
You may find that certain locations, objects and situations can also be trigger points, acting as reminders and temptations for a previous life. That can be as obvious as going to a bar or a social gathering, or even more subtle things like specific smells or songs.
Social Triggers
Often toxic friendship groups or relationships can be instrumental in people developing an addiction and within rehab you’ll be encouraged to leave those behind and form new, healthier bonds. Going back to old social circles can often make relapse more likely, particularly if you’re re-exposed to peer pressure and habits they have continued.
Recognising Personal Triggers
By recognising your own trigger points, you can be much more aware of when they might arise and what you can do about them. A good idea can be to write them down in a log, alongside what to do when they arise.
You may have different coping strategies for different triggers, so keeping hold of a log and being able to return almost to your strategy book can play a big part in you managing triggers calmly and effectively.
Strategies to Avoid Relapse
So, what strategies can you use? It’s well worth discussing this with a professional to find the right steps for you, but options can include:
Develop Healthy Coping Mechanisms
Replacing unhealthy habits with positive coping strategies is key to maintaining sobriety. Engaging in physical exercise, mindfulness meditation, creative pursuits, or therapy can help manage emotional distress without resorting to substances.
Avoid High-Risk Situations
Knowing which environments or social settings may lead to relapse is vital. Avoiding places where substance use is prevalent and distancing oneself from individuals who encourage old behaviours can significantly lower the risk of relapse.
Build a Strong Support Network
Having a reliable support system of friends, family, and mentors who understand the challenges of recovery can make a profound difference. Support groups such as Alcoholics Anonymous (AA) or Narcotics Anonymous (NA) offer a sense of community and accountability.
Practice Stress Management Techniques
Since stress is a common relapse trigger, learning how to manage it effectively is essential. Deep breathing exercises, yoga, progressive muscle relaxation, and cognitive behavioural therapy (CBT) are valuable tools for managing stress and emotional turmoil.
Establish a Structured Routine
A predictable daily schedule reduces uncertainty and provides a sense of stability. Setting specific goals, maintaining regular sleep patterns, and engaging in fulfilling activities can create a framework for long-term recovery.
The Importance of Mindfulness and Self-Awareness
Mindfulness encourages individuals to stay present and aware of their thoughts and emotions without acting impulsively. By practising self-awareness, those in recovery can recognise when they are at risk of relapse and take corrective action before it happens.
Seeking Professional Help When Needed
Finally, it’s important to understand that just because you’ve left rehab or you’re in recovery, that doesn’t mean you’re on your own. There are support groups out there but perhaps more importantly you should seek professional help from therapists, counsellors or any other addiction specialist if you feel you’re on the brink.
This can help you maintain your sobriety and provide you with the outlet and platform to seek additional support and guidance, as well as hone your coping strategies even further. Which is only going to be helpful in the long run.
