Triggers are a part of life in recovery, and they can come at you in two ways. External triggers are physical and situational like the places you went, the people you were with or having payday money in your pocket. Internal triggers are emotional, the thoughts and feelings associated with active use that lead you to believe those were good times and eradicate the memories of the consequences you faced.

Whether it’s recovery for substance misuse or behavioral health issues like gambling, social media, shopping or eating, to get a handle on them we need to be prepared to address them when they arise. Having trigger coping skills at the ready can facilitate making good choices and staying on the recovery path.

Play The Tape is an imagination driven coping skill you can use to think through those “What If …?” thoughts that come with urges and cravings. It’s a visualization technique aimed at answering the question while considering all the possible consequences of your choices.

Think of it as being the star of your own movie, writing the script for your life. When the opening line is “What If I … just this once?”, in order to move the story along the next question must be “And then What?”. Playing the tape through to the end can show you that “just this once” is not the viable option it seemed to be. As you consider all possible outcomes, you can choose to write your life movie as a triumph rather than a tear jerker.

HALT is an acronym for Hungry, Angry, Lonely, Tired. It’s a checklist to run though when a craving hits so you can stop, halt, and ask yourself what it is you’re really feeling, want and need. “HALT is a reminder to take care of your physical and emotional health,” says Dr. David Streem, the creator of The HALT Method, “[and] can help offer clarity to any situation. And often, clarity is what’s needed to get you through the day.”

Am I Hungry? Busy lifestyles can sometimes keep us from getting proper nutrition. Have healthy snacks like protein bars or nuts handy, and ask yourself if you’re also thirsty. Drinking water is always a good idea.

Am I Angry? Maybe something set you off or you’re just mad about the whole situation. Acknowledge those feelings and use measured breathing, listening to music or writing it all down to help you to work through them.

Am I Lonely? Having to form new social circles can be difficult and lead to isolation. Build a support network by attending meetings, volunteering, or reaching out to those who understand what you’re going through.

Am I Tired? Being sleepy can make you cranky and lead to impulse choices. Putting the phone down an hour before bedtime and doing stretches or journaling instead of scrolling will help you get a better night’s sleep.

Managing triggers is all about making good choices. Equip yourself with the coping tools you’ll need when your triggers appear so that you are prepared to face and move past them. Filling your toolbox with coping skills to deal with them before they occur is a good choice.

 

The Recovery Coach NY has teams of Recovery and Mental Health Coaches who are available to help you fill your toolbox with the positive coping skills you need to accept and release triggers when they pop up. For more information, have a confidential conversation with Cindy via phone at 631-921-4085 or reach her directly via email here.

Whatever stage of recovery you are in, whatever level of support you need, a member of our coaching team can guide you through assessing your strengths and developing goals for next steps. The Recovery Coach NY honors all paths of recovery with years of experience and a vast array of resources that can support those in need find the way to the life of joy and purpose they deserve. We come with an empathetic ear and solution-oriented actions that can begin to bring the relief you or your loved one seek.

We provide Recovery Coaching, Mental Health Support & Coaching, Sobriety & Mental Health Companionship, Executive Function & Accountability Coaching, Academic Coaching & Scholastic Support, Safe Transport, Case Management, Psychedelic Integration Coaching, Intervention and Emergency Services. For more information and additional services, go to our website.

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