Using Mindfulness to Manage Emotional Triggers in Sobriety

Navigating Emotional Triggers in Recovery

Staying sober “just for today” seems like a simple goal, but for those who are in early recovery for a substance use disorder (SUD), it can seem unattainable. The main reasons that it becomes overwhelming to resist self-medicating are emotional triggers.

What Are “Emotional Triggers?”

An emotional trigger is something that brings up strong feelings that someone craves using substances to cope with. When these emotions come up while you’re sober, they can feel quite overwhelming.. However, they usually pass within a little while.

Learning how to identify and manage these triggers can be a great step toward maintaining abstinence.

Activities like fighting with a significant other or feeling rejected by a job opportunity and hopeless as a result, are examples of strong emotional triggers. Feelings like anger, sadness, anxiety, or excitement can all be a trigger for relapse if you don’t know how to cope with them.

But experiencing emotions like this is a normal part of life, and they don’t have to control you. By learning to identify and manage them, you can stay strong in your sobriety and build a healthier, happier life.

Start with a Support System

Having people in your life who support your sobriety can make a big difference. Surround yourself with friends, family, or support groups who understand that you are in recovery and that you might need support as a result of stressors and emotional challenges that you experience. The people in your support system can help you stay strong when emotions feel too heavy to handle.

Identify and Log Your Emotional Triggers

As a newly sober person, experiencing emotions without self-medicating may be overwhelming. The intensity of your emotions may make it harder to cope with everyday stress if you don’t learn how to handle these triggers. For some people, they can even lead to a relapse.

That’s why it’s so important to recognize what sets off your emotions, understand your thinking, and have a plan to deal with them. Many treatment centers will help you learn about your triggers and make dealing with them a part of your relapse prevention plan.

It may be helpful to keep a journal or use an app to note when triggers occur. If stress at work makes you crave substances, write down the specific situations and emotions leading up to it to discuss with your therapist or support group.

Mindfulness Activities are a Great Response to Emotional Trigtgers

When people in recovery have undergone mindfulness training, they feel more in control of their emotions and live a more serene life. Mindfulness training helps you to notice your mood, physical sensations, and thoughts. You can acknowledge the feelings instead of automatically seeking relief. “This, too, shall pass,” is a popular phrase in early recovery

Here is more detail about mindfulness-related activities that may help in early recovery:

• Use Grounding Techniques: Try sensory exercises to stay present and avoid emotional spirals. For example, quietly relax your body and tap the center of your forehead as you breathe in and out slowly.
• Reframe Negative Thoughts: Challenge distorted thinking and replace it with more balanced perspectives. Instead of thinking, "I’m such a failure for relapsing," reframe it as, "This is a setback, but I can learn from it and move forward."
• Engage in Physical Activity: Research shows that exercise can reduce stress and improve your moods, helping you handle anxiety and battle depression. When feeling triggered, take a brisk walk. You can also try bicycling, aerobics, or yoga.
• Practice Self-Compassion: Don’t beat yourself up when you make a mistake! Be gentle, and try to focus on progress rather than perfection. If you experience a setback, remind yourself that healing is a process and that every day is a new opportunity.
• Use Distraction Techniques: These techniques help you direct attention elsewhere when cravings or emotional distress arise. For example, put some music on a speaker, engage in an activity like painting, or play a video game.

Learning to manage cravings and triggers helps strengthen your recovery so you can focus on the positive.

Taking care of yourself is one of the best ways to handle emotional triggers. When you’re well-rested, eating healthy, and staying active, you’re best equipped to cope with stress. Make self-care a priority in your daily routine.

About the Author

Mark Gladden is a proud U.S. veteran who has been serving the recovery community of San Diego for a decade as founder and CEO of Present Moments Recovery. Present Moments Recovery is a leading addiction treatment program for adults in San Diego that also provides outpatient care that supports medication-assisted treatment. If you're looking for help to battle addiction and live a sober life, contact Mark directly at (619) 367-4767.