5 Tips for Staying Sober
You’ve done the work to become clean and sober, and you want to do what you can to stay that way. Here are five great tips that will help you safeguard your freedom from a substance use disorder.
Coping with Triggers: How to Stay Grounded in Recovery
Triggers are a natural part of recovery—but they don’t have to lead to relapse. Learning to recognize and manage your triggers is one of the most important skills for building lasting sobriety.
In this post, we’ll explain what triggers are, how they work, and the coping strategies that can help you stay grounded and in control.
What Is a Trigger?
A trigger is anything that sparks a craving or desire to return to substance use. Triggers can be external (places, people, objects) or internal (feelings, thoughts, memories).
Examples of common triggers:
- Seeing someone use drugs or alcohol
- Going past a place where you used to buy or use
- Feeling lonely, angry, stressed, or bored
- Celebrations, holidays, or paydays
- Smells, songs, or even TV shows linked to past use
Triggers are normal—but you can learn how to respond to them in healthier ways.
What Triggers Do to Your Brain
When you’re triggered, your brain may start sending the message: “I need this substance to feel better right now.”
This happens because substances previously provided relief or escape. But in recovery, we begin to break that pattern by training the brain to respond differently—with tools, not substances.
Healthy Coping Skills for Triggers
The good news? You don’t have to white-knuckle your way through triggers. Here are a few strategies that work:
1. Grounding Techniques
Bring yourself back to the present moment.
- Try the 5-4-3-2-1 technique: Name 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, 1 thing you taste.
- Take 3 deep belly breaths and count slowly.
2. Change Your Environment
If possible, physically move away from the trigger—step outside, go for a walk, or call a sober friend.
3. Journal the Feeling
Write down what you’re feeling and why the urge is coming up. This creates space between you and the craving.
4. Use Your Recovery Support
- Text your sponsor, counselor, or peer support
- Go to an outpatient session or virtual group
- Remind yourself: You’ve felt this before—and it passed
5. Create a Distraction Toolbox
Have a list ready of activities you can turn to:
- Music playlists
- Short workouts
- Reading, art, games, or puzzles
- Apps for mindfulness or recovery tracking
Avoid “Trigger Traps”
It’s also okay to set healthy boundaries:
- Say no to events or people who don’t support your recovery
- Keep your environment free of reminders of past use
- Let loved ones know what helps you stay safe
Triggers Are Teachers
Every time you overcome a trigger, you strengthen your recovery. Instead of seeing them as setbacks, start seeing triggers as opportunities to grow stronger, more self-aware, and more in control.
Outpatient Support Can Help
Learning to cope with triggers is a skill—and like any skill, it gets better with practice and guidance. Outpatient care offers a safe space to talk through your triggers and build a plan that works for your real life.
Need help building a personalized coping toolkit? Let’s talk. You don’t have to manage it all alone.
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