Understanding & Identifying Triggers
When you’re in the recovery and healing world, you’re going to hear the word “trigger” all the time. Unfortunately, it’s one of those words that’s also become overused on social media. That doesn’t mean it’s lost validity in our space, though. In fact, identifying our triggers is a crucial part of our recovery and healing process. I understand how overwhelming this can feel, so be gentle with yourself as you’re learning about and understanding your triggers. Over the coming weeks, I’ll be doing a series on triggers. This is part one.
So, what is a trigger? These vary from person to person depending on our DOC or what we’re healing from. They are usually uncontrollable, emotional responses caused by a specific stimulus around us that makes us want to use our DOC or engage in our addictive or unhealthy behavior.
I’ve been on both sides of the coin. Both on the recovery and healing side, I’ve been triggered to use my DOC or engage in unhealthy behaviors and had to learn coping skills and ways to manage my triggers when they hit.
Knowing how to navigate through our triggers early in our recovery saves us much undue stress and anxiety. It helps us maintain our sobriety and can help keep us emotionally stable.
The Science of Triggers
Triggers can mimic "threats" to the brain. This can cause the fight-or-flight response to activate unnecessarily. This happens because our brain’s reward (dopamine) and stress systems get rewired during addiction. The good news is that our brains are malleable. This means they can be rewired – retrained. This is fantastic news for those of us in recovery and healing. We’re not powerless like it was once thought. Our brains can create new, healthy pathways to travel. The more those pathways are traveled, the more the old ones fall away.
We can encounter different kinds of triggers:
External:
Situational
Environmental
Internal:
Emotional
Mental
Some of the most common triggers for those in recovery in healing:
Stress and anxiety: We can’t avoid it. We’d love to, but it’s a part of life. Instead of letting stress and anxiety bog us down, we need to find tools that can help us reduce.
Some tools to consider adding to your toolkit:
Exercise
Sleep Hygiene
Emotional Pain: When we no longer have our DOC to numb our pain or as we start to examine our wounds, emotional pain is inevitable. Especially if we have strained family and friends relationships we’re navigating.
Tools that may help:
Counseling
Support groups
Meetings
Sober Circle/Healing Hive
Social Settings: We may experience anxiety and unease when we’re around a place where we used our DOC or that’s connected to the people or things we used to. The same can happen with our healing if we see a picture or even smell something that brings back a memory.
Physical exhaustion or illness: We may not realize it, but being tired after withdrawal has passed can make us more susceptible to our triggers. That’s why I like to mention HALT (hungry, angry, lonely, tired) and BLAST (bored, lonely, angry, stressed, tired) whenever we talk about triggers. Also, be mindful of when you’re not feeling well.
Identify Triggers:
Knowing how to identify triggers can take time. Sometimes, something may trigger you, and it will be a complete surprise. Not only is that okay, it’s normal. As you’re figuring out your triggers, be gentle with yourself and take your time. Here are some ways to help get you started:
Tracking Patterns: Keep a "trigger diary" to identify recurring themes.
Reflection: Journal about situations or emotions that cause discomfort or urges.
Mind-Body Awareness: Recognize physical sensations like a racing heart or a tight chest that happen with emotional triggers.
Seeking Feedback: Ask your accountability partner (not your relationship partner) trusted friends, sponsors, life coach, or counselor for insight.
Managing Triggers:
One of the toughest things when it comes to triggers is knowing how to handle and manage them. One of the great things about triggers is that there are a ton of different ways to manage them. Here are just a few:
Practicing mindfulness
Developing and relying on a strong Sobriety Circle or Healing Hive
Meetings and Groups
Utilize resources
Using tools like a Setback Prevention Plan
As we learn how to identify and navigate our triggers, we lessen their control over us. We’re putting ourselves in the driver’s seat, and we’re in control of our minds. We’re also learning how powerful we are in the process. In that power, we’re learning how to heal and grow, not just in recovery but in ourselves.
If you have any questions, please let me know. I answer my emails unless you’re a solicitor.
Sending everyone happy and healthy vibes,
Laura
If you reach out, please be patient. I’m not a life coach anymore because of my health issues.
