Dealing with Triggers and Cravings in Early Recovery

Triggers and cravings are inevitable parts of early recovery. Learning to identify and manage them effectively is crucial for maintaining sobriety and building confidence in your recovery journey.

Understanding Triggers

Triggers are internal or external cues that create urges to drink. They can be:

Environmental Triggers

• Bars, liquor stores, or places where you used to drink
• Social situations involving alcohol
• Certain times of day or days of the week
• Specific music, TV shows, or advertisements

Emotional Triggers

• Stress, anxiety, or depression
• Anger, frustration, or resentment
• Loneliness or boredom
• Celebration or excitement

Physical Triggers

• Fatigue or illness
• Hunger or dehydration
• Physical pain or discomfort
• Certain smells or tastes

The HALT Method

A simple way to check in with yourself when cravings arise:

• Hungry - Have you eaten recently?
• Angry - Are you feeling frustrated or resentful?
• Lonely - Do you need social connection?
• Tired - Are you physically or emotionally exhausted?

Addressing these basic needs can often reduce craving intensity.

Craving Management Techniques

The URGE Strategy

• Understand - Recognize and acknowledge the craving
• Relax - Use deep breathing or relaxation techniques
• Get active - Change your environment or activity
• Engage - Reach out for support or use coping skills

Immediate Response Techniques

• Change your environment: Leave the triggering situation
• Call someone: Reach out to a sponsor, friend, or support person
• Use the 10-minute rule: Wait 10 minutes before making any decisions
• Practice grounding: 5-4-3-2-1 technique (5 things you see, 4 you hear, etc.)

Building Your Toolkit

Healthy Alternatives

• Physical exercise or movement
• Creative activities (art, music, writing)
• Mindfulness or meditation
• Engaging hobbies or interests

Support Systems

• Emergency contact list of supportive people
• Recovery apps or online communities
• Regular therapy or counseling sessions
• Support group meetings

Creating a Trigger Action Plan

Develop a written plan for different scenarios:

1. Identify your top 5 triggers
2. Plan specific responses for each trigger
3. Practice these responses when you're not triggered
4. Review and update your plan regularly

The Science of Cravings

Understanding that cravings are:

• Temporary - they will pass if you don't act on them
• Normal - part of the recovery process
• Manageable - with the right tools and support
• Decreasing - they become less frequent and intense over time

When to Seek Help

Contact your healthcare provider or support system if:

• Cravings become overwhelming or constant
• You're having thoughts of using
• Your coping strategies aren't working
• You feel isolated or hopeless

Remember, experiencing cravings doesn't mean you're failing - it means you're human and in recovery. Each craving you successfully navigate makes you stronger and more confident in your ability to maintain sobriety.