Coping with Substance Use Triggers: Strategies That Really Work

What Are Triggers?

Triggers are people, places, emotions, or situations that make someone feel the urge to use substances. They can be external, like walking by a familiar bar or seeing someone else drinking. Or they can be internal, like feelings of stress, loneliness, or even celebration. Triggers are different for everyone, but they all have one thing in common—they can lead to cravings that feel overwhelming.

Understanding your triggers is one of the first steps in managing them. When you can recognize what sets off those cravings, you have a better chance of responding in a way that supports your recovery.

Identifying Your Personal Triggers

Self-awareness is key when it comes to handling triggers. Start by keeping track of when cravings hit. What were you doing? Who were you with? How were you feeling? Writing this down in a journal or notes app can help you notice patterns over time.

You might also explore past situations that led to relapse or close calls. Reflecting on those experiences without judgment can help you better prepare for the future. The more you understand your personal triggers, the more control you’ll have over your choices.

Avoidance Isn’t Always a Weakness

Sometimes, the best way to deal with a trigger is to avoid it altogether. This is not a sign of failure—it’s a sign of strength and self-protection. If being around certain people or places puts your recovery at risk, it’s okay to set boundaries and make different choices.

Avoidance does not mean running away. It means being honest with yourself about what you need in this stage of recovery. As time goes on and you gain more confidence, you may feel ready to face some of these challenges with support.

Build a Toolbox of Coping Strategies

Triggers don’t go away overnight, so it helps to build a set of tools to cope with them when they arise. These tools can be simple, but they should be things that help you shift your focus, soothe your body, or regulate your emotions.

Here are a few examples:

• Take a walk or do light exercise
• Call a friend or sponsor
• Practice deep breathing or mindfulness
• Listen to calming music or a favorite podcast
• Write in a journal
• Drink water or eat a healthy snack

Try different strategies and pay attention to what helps you most. Over time, these tools can become second nature.

Plan for High-Risk Situations

Some situations are harder than others—holidays, family gatherings, or major life changes can bring up strong emotions and unexpected cravings. One way to stay prepared is to create a plan before you go into a high-risk situation.

Ask yourself:

• Who can I call if I need support?
• What is my exit plan if I start feeling overwhelmed?
• What will I say if someone offers me a drink or substance?

Having answers to these questions ahead of time helps reduce anxiety and increases your chances of staying on track.

Use Support Systems Wisely

Recovery is not something you have to do alone. Whether it’s a support group, a therapist, a friend, or a faith community, connecting with people who understand what you’re going through can make a huge difference.

Talking to someone who has been in your shoes can provide comfort and new ideas. At Counseling Solutions LV, we offer outpatient support for both mental health and substance use. Our licensed team is here to walk beside you with compassion and care.

Practice Self-Compassion

When a trigger catches you off guard or you make a choice you regret, it’s important to treat yourself with kindness. Recovery is not a straight line. There will be hard days and setbacks. What matters most is how you respond.

Self-compassion means reminding yourself that you are human, that progress is possible, and that your past does not define your future. Each day is a new opportunity to choose health and healing.

When to Seek Help

If you find that triggers are becoming too difficult to manage on your own, or if you’ve experienced a relapse, it may be time to seek professional support. This does not mean you’ve failed. It means you are taking your recovery seriously and doing what is needed to stay well.

Counseling Solutions LV provides bilingual, licensed care to individuals and families in Lehigh and Northampton counties. Whether you're just starting your recovery or have been on this journey for a while, we’re here to support you with understanding and practical tools.

Moving Forward with Strength

Managing triggers is a lifelong skill, not a one-time fix. With the right support, awareness, and tools, you can build a life that feels safe, meaningful, and substance-free. You are not alone on this path, and every step you take matters.