Avoiding Triggers: How Can You Prevent Relapse?

3 Feb 2025 | 5 min read

If you are working on your recovery, you have probably asked yourself: how do I stay strong and prevent relapse? Avoiding triggers is crucial. But what exactly are triggers, how do you recognise them and how do you manage them?

Do not worry: we will guide you through it step by step, incorporating the principles of the 12 Steps and the Minnesota Model.

Triggers are external or internal stimuli that lead you back towards old habits. They activate memories or feelings that may push you towards addictive behaviour.

They matter in recovery because they are directly linked to the patterns you are trying to break. Whether you feel stressed, meet someone who reminds you of the past or visit a particular place, triggers are everywhere.

Recovery is not only about wanting to do things differently, but also about relapse prevention. Recognising and avoiding triggers is an essential step in protecting your progress.

Not all triggers are the same. They fall broadly into three categories:

1. Emotional triggers
   Emotions such as sadness, stress or loneliness can cause cravings. This often happens unconsciously.
2. Physical triggers
   These are external cues, such as a particular smell—for example, alcohol—or an environment that evokes memories.
3. Social triggers
   People can be powerful triggers. Examples include friends you used substances with in the past or social pressure in particular situations.

Recovery begins with awareness. Once you understand your emotional, physical or social triggers, you can manage them actively. Ask yourself the following questions:

• When do I experience cravings?
• Which emotions put me at risk?
• Are there places or people that influence me?

Useful ways to recognise triggers:

• Therapeutic: keep a journal and record situations in which you experience cravings. You will often discover patterns. Share these with your aftercare practitioner and/or 12-Step sponsor.
• Spiritual: attend meetings, find a sponsor and ask for feedback. Sometimes other people recognise what triggers you sooner than you do.
• Recognise early warning signs: minor moments of stress can build into powerful cravings.

You cannot always avoid triggers completely, but you can manage them more effectively. This helps prevent relapse and creates a solid foundation for lasting recovery.

1. Create a trigger-free environment
   Clear out your home, remove anything that reminds you of old habits, avoid places where you previously used substances and join a support group.
2. Avoid stressful situations
   Plan carefully. Chaos creates stress. Set boundaries and say no to situations that put you under pressure.
3. Create new routines
   Replace old habits with healthier alternatives. Attend meetings, find a sponsor, work through your steps, meditate when you feel stressed and take up a new hobby or personal project.

Sometimes you cannot avoid a trigger. That is all right. What matters is how you respond.

• Use breathing or grounding techniques. Breathe in and out deeply to remain calm. Or use the 5-4-3-2-1 method: name 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell and 1 thing you can taste.
• Distract yourself. Change your surroundings, exercise, call a friend or write down your thoughts.
• Have a recovery plan. Call your sponsor and make a list of steps you can take if you experience cravings.

For example: if you feel stressed, take a 10-minute break and go outside.

Nobody is perfect. A relapse does not mean you have failed. It is an opportunity to learn and examine whether you are still leaving a door open to old behaviour.

• Analyse what went wrong. What was the trigger, and how can you prevent this next time?
• Avoid feelings of guilt. Negativity will not help you. Focus on your next step.
• Seek help. Call your practitioner or an addiction specialist and share your relapse with someone you trust, a therapist or your sponsor.

Recovery is a process. You will come back stronger if you learn from your mistakes.

1. What if I cannot avoid my triggers?
It is not only about avoidance, but about learning to manage triggers. Use techniques such as working on yourself through the 12 Steps, attending meetings, breathing exercises, distraction and support from people who are committed to your recovery.

2. How long does it take to break trigger patterns?
This varies by person and situation. Establishing new patterns takes an average of 90 days. That is why we recommend attending 90 meetings in 90 days after treatment.

3. How do I motivate myself to persevere?
Focus on your ultimate goal. Remind yourself every day why you want to make this change. Celebrating small successes helps you remain motivated.

4. Is professional help necessary?
If you find that triggers are controlling your life, professional help such as a combination of psychotherapy and addiction counselling can be valuable. That is not a sign of weakness, but of strength.