How to manage and avoid triggers

When you’re cutting down or stopping drugs or alcohol, certain people, places, or feelings can make you want to use them again. These are sometimes called triggers.

Triggers are a normal part of recovery. Everyone has them - and learning to spot them is an important part of protecting yourself from relapse.

What are triggers?

A trigger is something that reminds you of using drugs or alcohol in the past. It can be a person, place, feeling, or situation that brings back memories or emotions linked to alcohol or drug use.

A trigger might be:

• People you used to drink or take drugs with
• Places where you used to get or use drugs
• Times of day when cravings feel stronger
• Feelings like stress, boredom, anger, or loneliness
• Big life changes like breakups, money worries, or grief

Triggers don’t always lead to relapse, but they can make cravings feel stronger and harder to ignore.

Say you regularly use cocaine when you drink in your local pub on a Friday. The fact that it’s a Friday can become a trigger. So can drinking alcohol or even just walking past the pub.

Common triggers

Everyone’s triggers are different, but some things can make cravings or bring back thoughts of using drugs or drinking alcohol. These can be emotional, physical, or linked to what’s happening around you.

You might notice triggers when you:

• Feel hungry, angry, lonely or tired (known as HALT)
• Feel unwell or run down
• Start to feel too confident in your recovery, or think you don’t need support anymore
• Spend time with people you used to drink or use drugs with
• Have problems in relationships, family, or friendships
• Face stress or changes at work
• Feel bored, sad, or disconnected
• Visit places or hear songs that remind you of drinking or taking drugs

These moments don’t mean you’ve done anything wrong. They’re a normal part of recovery. But it is important to get to know your triggers so you can notice what’s going on sooner and make choices that keep you safe and supported.

Dealing with triggers

Once you start noticing your triggers, you can make a plan to handle them in safer ways. Triggers don’t have to lead to relapse- they can be a reminder to pause, reach out, or take care of yourself.

Pause and breathe

When you feel triggered, stop for a moment and take a few slow, deep breaths. It sounds simple, but it helps calm your body and gives you time to think before reacting.

Use HALT

Ask yourself if you’re hungry, angry, lonely, or tired. These feelings can make cravings stronger. Meeting those basic needs - eating, resting, drinking water, talking to someone - can make a big difference.

Have a plan

Think ahead about what you can do when a trigger shows up. That could be going for a walk, calling a friend in recovery or a trusted family member, listening to safe music, or practising mindfulness. Small, healthy actions help move your focus away from the craving, putting you back into your body and the present moment.

Reach out for support

You don’t have to deal with triggers on your own. Sharing what’s going on can take the pressure off and remind you that support is there when you need it.

Change your surroundings

If possible, step away from people, places, or situations that make you want to drink or use drugs. Even a short break - stepping outside or moving to a different room - can help the craving pass.

Be kind to yourself

Recovery isn’t about being perfect. Everyone faces triggers, and sometimes they catch you off guard. What matters most is what you do next - taking a breath, asking for help, and trying again..

Each time you recognise and deal with a trigger, you build confidence and strength in your recovery. Every small step counts.

Avoiding triggers

Sometimes the best way to deal with a trigger is to avoid it altogether - especially in early recovery, when cravings can feel strong. That might mean taking new routes, spending less time with certain people, or changing routines that remind you of drugs and alcohol.

Avoiding triggers isn’t about hiding or cutting yourself off. It’s about giving yourself space to get stronger and feel more confident before facing tricky situations. As time goes on, you might find some triggers don’t have the same power - or that you can handle them differently.

You can start by:

• Making small changes to your daily routine
• Finding new places to spend time, like a cafe, gym, or recovery group
• Keeping your distance from people or situations that make you feel uneasy
• Talking with your key worker about how to manage triggers you can’t avoid - like work, family, or social events

Avoidance can be a healthy choice, not a sign of weakness. It’s about protecting your progress and putting your well-being first while you grow stronger in recovery.

Facing triggers safely

Sometimes you can’t avoid a trigger. Life doesn’t stop for recovery, and tricky moments will come up. What matters most is having a plan for when they do.

Start by noticing early signs - changes in your mood, thoughts, or body. If you can catch a trigger early, you have more choice in how to respond.

Plan for situations you know might be tough. Think about what could help - bringing a supportive friend, setting a time limit, or having an exit plan if you need space.

Use your coping skills. Try grounding techniques, deep breathing, or focus on something positive that keeps you present - like music, moving your body, or calling someone you trust.

Reach out quickly if a craving hits. Talking to someone can break the cycle of acting on impulse. You don’t have to face it alone.

Facing triggers doesn’t mean testing yourself or proving your strength. It’s about knowing your limits, staying safe, and using support to get through the moment. Every time you hand a trigger safely, you build confidence in your recovery.

Putting it all together

Learning to spot, avoid, and manage triggers is a big part of recovery - and it takes time. Every time you pause, notice, or reach out instead of reacting, you’re strengthening your recovery and building trust in yourself.

You don’t have to do it alone. At CDAS, we’re here to help you understand your triggers, find new coping tools, and build the kind of support that works for your life.

Get help