Triggers and Cravings

Learn what causes cravings, identify your triggers, and resist temptation like the saint that you are.

In my 8 years of recovery, I have seen it all. I’ve come face to face with heroin and needles, I’ve been pushed to the limit emotionally, and my recovery has been tested repeatedly. I’ve surprised myself during these times; flushing dope is not something the old me would have EVER done. Truth is, I am rarely triggered to use these days.

There is only one scenario that still triggers me in a tangible way. For those not from Indiana, I will tell you that I live in a small farming town. There are no hard drugs in this town. To get things like heroin or fentanyl, you must travel the 30 minutes or so to the sketchy areas of Cincinnati. I spent much time in those areas; waiting on the side of the road for my boy to pull up, shooting h in gas station bathrooms and parking lots, and being chased down for testers.

I am 8 years clean, but when I drive the streets of Cincinnati, it feels as though I’ve gone back in time. My body and soul remember who I used to be. My heart beats a little faster. I feel the excitement creeping in. And for the first time in a long time, I can see myself getting high. Thank goodness, I don’t find myself in the hood on a regular basis, so this isn’t an issue in my everyday life. But let me tell you what could be….

Euphoric recall. You’ve all heard of Pavlov’s dog, yes? Pavlov was a psychologist who rang a bell every time he would feed his dog. His dog began to associate food with the bell. Soon, every time the bell rang, the dog would salivate in anticipation of food, even when there wasn’t any there.

Back in the day, doing dope in Cincinnati was fun. It was exciting. Being in the city induced adrenaline in my body. The drugs raised my dopamine up. I am Pavlov’s dog. My body now associates Cincinnati with feelings of pleasure. That is euphoric recall and euphoric recall is the base of a trigger.

A trigger is a person, place, feeling, smell, situation, anything that makes you begin to crave drugs. Sometimes it is because you have heard a song (a song you used to play on your way to get dope) or smelled a smell (the smell of your favorite alcohol) that reminded you of the times you used to get high. Those cases are cases of euphoric recall. Euphoric recall is not the only thing that can cause cravings, but it is a common one.

Do you know your triggers? Do you know what songs or smells remind you of back in the day? Does your mind turn toward using when you get in an argument or when you’re feeling lonely? Are you triggered by seeing others drink at restaurants? Maybe you have chronic pain that makes you want to use.

In order to handle your triggers (and not let your triggers handle you), it is important to be aware of what they are, so they don’t catch you off guard. Take a minute to think about any cravings that you have had to get high to drink within the past week or so. Try to identify what was behind those triggers for you (feeling down about yourself, bored, seeing a certain item or type of alcohol). Those with a longer time in recovery, have likely faced their triggers and can recognize them easily.

Today, I can feel triggered, yet not act on it. I believe that is something that comes with time, exposure, and a strengthened recovery. It certainly wasn’t always that way. So, how do you allow yourself to sit with a craving but not act upon it?

Firstly, remember that it will get easier! You will not always be overwhelmed by cravings. One day they will be rare occasions that you have complete control of. Until then, there a few things you can do to help yourself get through those moments of despair.

I used to carry a “recovery card” in my wallet. On the card, I wrote down 3 things that I love; 3 things that I got sober for (my kids, my family, and travelling). I also wrote down 3 things that will happen if I mess up (jail, lose my kids, job, etc.). Lastly, I wrote the phone number of a person that I could always count on to talk me off the ledge. Pull out the card and look it over when you’re considering using. If you get through the first portions of the card and still feel triggered to use, call your contact.

In addition to your recovery card (that you should take with you everywhere, by the way), you can distract yourself for 20 minutes. Tell yourself that you have to wait 20 minutes before making a move. Distract yourself. Go eat, take a shower, workout, call someone, play with your dog, watch a show, whatever. At the end of that 20 minutes, the odds are that your craving will be less intense and more manageable. Hopefully enough so to keep you from making that move.

You can also raise your dopamine (exercise, sunlight, good food, laughs). Your body tends to feel more strong and less triggered when dopamine levels are high. Eating junk food temporarily fills your body with pleasure hormones as well, which may assist in getting you through that craving short-term.

Take a mindful moment. Take 5 minutes to slow down. Focus on your breathing slowly going in and out. Ground yourself by discovering something that you can feel right now, something that you can smell right now, think about what you are hearing around you, and what you see. Bringing yourself back into your body, instead of wrapped up in your emotions can allow you to pause and gain some clarity upon the situation.

Get support. AA and NA meetings and their equivalents (Celebrate Recovery, etc.) are amazing places to find sober supports, share what you’re going through, and not be judged. If meetings are not your thing, just reach out to your friends and family. They will likely be more receptive than you think, even if they don’t quite understand what you’re going through. There are also various online support groups, with tons of like-minded people available to you within seconds.

Lastly, sometimes you just have to fight it. In the beginning of your recovery, you may have times where the urge to use is so strong, you feel like it’ll drive you insane. White knuckle it, baby. Tell yourself you’re not giving in, buckle down for the ride, and live in the discomfort. I promise, it won’t last forever. As you progress in your recovery, your cravings will occur less and less and soon they’ll be nothing but a memory to you.

Always remember your “why,” Why did you choose this life? Why do you fight to stay clean everyday?

Join our online support group, The Freedom Fam! We’re here for you when you’re feeling triggered, need to talk, or just wanna share your wins! Enter your email below for the link to the group.