Self-Care: The Secret Weapon for Tackling Addiction Triggers
Let’s continue to talk about triggers. No, not the kind that set off alarm bells—though some days, urges and stress can feel just as explosive. I mean the sneaky dudes that can send you down a rabbit hole of old habits. (Here are the first , second, third and fourth posts in my series about triggers.)
The good news? You’ve got a secret weapon in your arsenal: self-care. I mean the real, nitty-gritty self-care that helps keep your mind and body in check, so you can stay ahead of your triggers instead of scrambling after they hit.
The H.A.L.T / B.L.A.S.T Method: Are You Setting Yourself Up for a Trigger?
H.A.L.T stands for Hungry, Angry, Lonely, and Tired. B.L.A.S.T stands for Bored, Lonely, Angry, Stressed, and Tired — states of being that can make you more vulnerable to urges and poor decision-making. Think about it: When was the last time you made a great life choice while hangry?
Hungry: Low blood sugar equals low willpower. Keep healthy snacks handy. Your future self will thank you. Grab a protein bar, some fruit, or a handful of nuts—something to keep you fueled and functioning. My favorite is Bobo’s. While you’re at it, drink some water. No harm in staying hydrated too.
Angry: Bottling up emotions? Bad idea. Find healthy ways to vent—journaling, talking it out, or even screaming into a pillow (therapeutic and nobody gets hurt). Physical activity can help, too—try a brisk walk or punching that pillow you just screamed into.
Lonely: Connection is key. Reach out to your Sobriety Circle, Healing Hive, a friend, go to a support group, meeting, or cuddle your fur baby. If in-person support isn’t an option, virtual check-ins, online groups, or even a heartfelt text can make a difference.
Tired: Sleep is your superpower. Get those Z’s and watch how much better you feel. If you struggle with sleep, try cutting back on caffeine later in the day, establishing a bedtime routine, or using relaxation techniques before bed.
Bored: Boredom can be a sneaky trigger, making you more likely to reach for old habits just to fill the void. Keep a list of go-to activities that engage your mind and body—puzzle games, a new hobby, or even reorganizing your cabinets can occupy your brain. Staying occupied keeps temptation at bay.
Stressed: Stress is inevitable, but how you handle it makes all the difference. Instead of letting it build up, take proactive steps to manage it—whether it’s through exercise, deep breathing, or even taking a break to laugh. Find what works for you and make it part of your routine.
Stress Management: Because Life Happens
Even if you master H.A.L.T / B.L.A.S.T, life has a funny way of throwing curveballs. That’s where stress management tools come in.
Relaxation Techniques: Whether it’s yoga, reading, or zoning out to your favorite playlist, find what helps you unwind and make it a priority. Even five minutes of something enjoyable can reset your mood.
Meditation: You don’t have to sit cross-legged for hours—just a few minutes of deep breathing can work wonders. Plus, no one has to know you’re actually meditating while you’re on your lunch break. Apps like Headspace or Calm can help make meditation a daily habit. Or you can listen to the one I did.
Breathing Exercises: When in doubt, breathe it out. Try the 4-7-8 method: inhale for four seconds, hold for seven, exhale for eight. Repeat until your brain forgets why it was freaking out. Controlled breathing helps lower stress hormones and brings you back to the present moment.
Treat Yo’ Self: The Art of Guilt-Free Self-Care
If you’ve ever watched Parks and Recreation, you might be familiar with the philosophy behind Treat Yo’ Self Day: self-care and indulgence, without judgment. The idea? Taking time for yourself isn’t a luxury—it’s a necessity.
Self-care: Treat Yo’ Self Day is about pampering yourself and doing things that make you feel good. That could mean splurging on a little treat, spending a lazy afternoon watching your favorite show, or taking a long bath. Whatever recharges you is valid.
No judgment: There’s no shame in prioritizing your happiness. Taking care of yourself isn’t selfish—it’s essential. You don’t need permission to do something that brings you joy.
Enjoyment: Self-care should feel good, not like another task on your to-do list. Whether it’s a fancy coffee, a new book, or an impromptu dance party, embrace what makes you happy-as long as it’s healthy.
Consistency: Self-care isn’t just for one day—it’s a habit. Schedule it into your routine, just like you would a work meeting or a recovery check-in. When you make self-care a priority, you’re better equipped to handle life’s challenges. I recommend thirty-minutes a day. If that feels like too much, then go for twenty-minutes a day even it means waking up earlier or shutting things down earlier in the evening.
Building Resilience: The Long Game
Think of resilience like a muscle—it gets stronger the more you train it. The foundation? Sleep, nutrition, and exercise. Yes, I’m repeating myself, but these bear repeating. They are basics that we take for granted. If you’re someone who struggles getting past the two-week mark, or stumbles around six months, take a look at these…and your routines.
Sleep: Lack of sleep turns minor annoyances into major meltdowns. Prioritize rest, and don’t be afraid to set boundaries around your bedtime. Poor sleep affects decision-making and emotional regulation, so aim for 7-9 hours a night.
Nutrition: Fuel your body with real food, not just whatever’s in the vending machine. A balanced diet keeps your energy steady and cravings in check. Lean proteins, whole grains, and healthy fats support brain function and mood stability. And don’t forget to hydrate!
Exercise: You don’t have to become a gym rat, but moving your body helps reduce stress and boost those feel-good endorphins. Bonus: It also makes it easier to sleep (see above). Jumping jacks or even dancing around your living room counts.
The Importance of Routine
Routines provide structure and predictability, which can be especially helpful in recovery. When you know what to expect, there’s less room for stress and impulsivity. Here are some key areas where routines can help:
Morning Routine: Start your day with intention. Hydrate, eat a good breakfast, and set your mindset for the day. Even five minutes of gratitude or stretching can set a positive tone.
Evening Routine: Wind down with activities that signal to your brain that it’s time to rest—reading, a warm shower, or affirmations. Avoid screens and overstimulation before bed.
Daily Check-ins: Ask yourself, “How am I feeling today?” Keeping a gratitude journal or simply pausing to reflect can help you recognize triggers before they escalate.
The Bottom Line
Self-care isn’t selfish—it’s survival. Managing addiction triggers starts with taking care of yourself, so you’re not constantly playing defense. The better you feel, the better choices you make, and the easier it is to stay on track. So, check in with yourself. Are you H.A.L.T / B.L.A.S.T-ing before things spiral? Are you handling stress before it handles you? Are you maintaining a routine that supports your well-being?
And most importantly, are you being kind to yourself in the process? Recovery isn’t about perfection—it’s about progress. One snack, one breath, one nap at a time.
You got this. Now go grab a snack, drink some water, and remind yourself that you’re doing better than you think—you’ve earned it.
Do you have a thought or question about keeping your mind and body in check? Let me know—I love hearing from readers and am here to support your journey. I respond to all emails, but not solicitors. Want exclusive worksheets not available on my website? Sign up for my newsletter.
Sending everyone positive vibes,
Laura
If you reach out, please be patient. I’m not a life coach anymore because of my health issues.
