DRUG EDUCATION:- Dealing with Triggers & Stopping the Trigger from Leading to Relapse (PART II)

 Dealing with Triggers

The first step in dealing with triggers is IDENTIFYING them.

People are often unaware of many of the triggers for their substance use, even though others may recognize them easily.

For this reason, feedback from other people can really help you identify your own triggers.

 

After you know what the triggers are you can start AVOIDING them.

Once you have identified certain high-risk situations, people and other triggers, you need to try to avoid them. It may require some work to meet new people, find new places to go, and get rid of things associated with drinking and drug use, but it is important to do so to stop them from affecting you. Triggers can affect you for a long time after you stop using weeks, months, and sometimes even longer.

 

Some triggers can’t be avoided; instead, you will need to INTERRUPT them.

For some people, weekends, holidays, or night time are triggers that, of course, cannot be made to go away. But you can interrupt a trigger by doing a healthy activity that keeps you occupied. For instance, if Friday nights are a trigger for drug use, do something good for yourself at that time: attend a self-help meeting, spend time with clean and sober friends, or just go to a movie. It is very important to plan these activities ahead of time and to be with someone who supports your sobriety so you don’t just fall back into old habits and routines.

 

One way of dealing with triggers is by TALKING about them.

Triggers often remain powerful because they are not spoken about. Most people who experience cravings, which are brought on by triggers, will keep them to themselves and suffer silently. But by keeping silent, they give the cravings time to build up, and that can lead to relapse. It is important to reduce the power of triggers by talking about them, especially in a safe place such as a self-help meeting or a therapy session.

 

Stopping the Trigger from Leading to Relapse

Without realizing it, most people wait until they are close to drinking or using drugs before they try to stop a trigger. For example, many people still have drug using friends or keep drug paraphernalia. Being exposed to these people and things will cause cravings, and once cravings start, it is difficult to think of anything else but drinking or using drugs. Yet many people wait until they have the actual craving before they try to do something about it. This makes it harder to stop the process.

The chain of events from trigger to using can be more easily interrupted at the beginning of the process.

  

DEFUSING THE TRIGGER (Interrupting Step 1)

One of the easier ways to deal with a trigger is by avoiding it as much as possible. If you are not exposed to a trigger, it can’t affect you.

Avoid or leave the trigger. Once you become aware that a particular situation, person, place, or thing is a trigger, you should avoid it whenever possible. If you suddenly realize you are in high risk trigger situation, leave immediately.

Change your routine. Some triggers, such as pay day or Friday nights, can’t be avoided, but you can change your normal routines so that these triggers have less power. For example, when Friday or payday comes around, you can plan to call your sponsor, go to a self-help group meeting, or plan to do some other healthy activity. It is less likely that you will think about drinking or using if you are involved in a positive activity. Scheduling these activities ahead of time an wish other people works best, because then it is more likely that you will follow your plan.

 

STOPPING THOUGHTS (Interrupting Step 2)

There are several ways you can keep a thought from becoming a craving. The key is to find a technique for switching your thinking that works for you. The mental switch, snapping, and relaxation techniques for stopping thoughts are described below.

 

The MENTAL SWITCH technique involves picturing a light switch in your mind. Whenever a trigger makes you think about drinking or using drugs, close your eyes. Imagine a big switch. Imagine that this is your switch, and only you can turn this switch ON and OFF. Imagine that the switch is ON, and when it is ON, it make you nervous. When the switch is ON, it makes you think about drinking and using drugs.

Now imagine turning this switch OFF, as you turn it OFF, you are able to change your thoughts rapidly to another subject. You start thinking about something that you find peaceful and comfortable. As the switch is turned OFF, you feel more relaxed and in charge of your life. It may help if you also change your physical activity, take a shower or go for a walk when you turn the switch OFF.

 

SNAPPING involves snapping a rubber band on your wrist. Wear a loose rubber band on your wrist. Whenever you have thoughts about drinking and using, snap the rubber band and say “NO” Then, switch your thinking to healthy thoughts.

 

You can promote RELAXATION using a number of different techniques. Physical signs of cravings can include feelings of emptiness and cramping in the stomach, sweaty palms, and irritability. If you relax your body, you can stop these feelings and clear away thoughts about drinking and using. One way to relax is to breathe deeply and tighten your muscles, then relax the muscles as you exhale slowly. Do this with each set of muscles until you’ve relaxed your whole body. There are also other methods of relaxation, such as yoga or meditation that you can learn to help you combat cravings.

 

Take a brief moment watch a video on mental health disorders and learn how small steps can make a big difference.

Click on the link below.

Mental health disorders and challenges of care

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