When do you drink? After a long day at work? Consistently to try and stay balanced? Whatever triggers you to drink, your relationship with that person, place, thing, or feeling is probably more complicated than it seems. And triggers don’t go away after you stop drinking. That’s why learning to manage and cope with them while you’re in recovery can help you avoid relapse.
What triggers you to drink?
Figuring out what makes you want to drink is a big step in taking back control. Your triggers will be as unique as you are, but there are some general situations and circumstances that affect many people.
There are two main types of triggers: internal and external. Internal triggers involve things that only you feel, like thoughts, emotions, and even how your body feels. External triggers, on the other hand, are outside influences, like work and financial pressure, social norms, and sometimes just different places.
Internal triggers
Stress
Just feeling stressed is one of the most common reasons people drink. Stress can be physical or mental and can stem from just about anything. It’s the way your body and brain respond to the things that you’re experiencing. If you’ve made it a habit to have a drink “just to take the edge off,” you might have trained yourself to recognize drinking as one of the only ways you can calm down.
It can be hard to recognize stress, especially when things always seem to pile up on your plate. Something that might make it easier, at least for some types of stress, is the acronym HALT, which stands for hunger, anger, loneliness, and tiredness. Each of these things are common sources of stress that can trigger you to drink.
Hunger, anger, loneliness, and tiredness (HALT)
Hunger: Ever grabbed a drink instead of a snack? Sometimes, when you’re hungry, alcohol feels like a quick fix, but it can actually make things worse.
Anger: Had a bad day? Maybe someone cut you off in traffic, or a coworker got under your skin. Drinking might seem like an easy way to cool off, but it won’t fix the problem.
Loneliness: When you feel alone, drinking can seem like a way to fill the gap. But alcohol isn’t the kind of company you need.
Tiredness: Running on empty makes everything harder. When you’re exhausted, it’s tempting to grab a drink to relax, but what you probably need is a solid nap.
Mental health
Trauma, anxiety, depression, insomnia, and other mental health conditions can also be triggers for drinking. Trying to cope with your mental health can seem impossible, and sometimes, you might not even realize that your mental health is what’s making things difficult. Drinking is tempting because it offers seemingly quick, over-the-counter relief, but it can really just make your mental health worse—which can, in turn, make your drinking worse.
Cravings and withdrawal symptoms
After drinking for a while, you’ll develop strong cravings and sometimes more intense withdrawal symptoms when you stop. That’s because your brain becomes dependent on alcohol to function at its new baseline. Unmanaged withdrawal symptoms, even just cravings, can become so intense so quickly that drinking again seems like the only option to feel better.
External triggers
Friends, family, and other people
Ever had a friend hand you a drink before you even asked for one? Maybe your coworkers expect you to grab happy hour drinks, or your family always brings out the wine at dinner. Social pressure can make it really tough to say no. The best strategy? Be upfront about your goals and surround yourself with people who respect them.
Places and events
You may have never taken a look at your surroundings or situations to realize that they can trigger you to drink. For example, you might break your sobriety during the Super Bowl because it’s an event that all of your friends celebrate by drinking. Or you may always stop by a local brewery for a beer when visiting your favorite town. Having a plan for these situations, like finding new places to visit or bringing some non-alcoholic options to the party. You might even need to find a new place to celebrate occasions.
Work and financial stress
Worrying about your bills is stressful, and trying to juggle good performance with a drinking habit makes it even more so. The pressure to make more money and be a top performer is hard to handle sometimes. Learning how to manage it without turning to alcohol can give you a better handle on how to manage stress of all kinds.
Steps you can take to manage your triggers
When you figure out what triggers you to drink, which isn’t always straightforward, you can take steps to manage your triggers. Managing your triggers can help you manage your stress and drinking.
You can do some things now to help you recognize and manage your triggers:
- Practice self-care: Take care of your basic needs. Make sure you’re eating well, getting enough sleep, and managing stress in healthy ways.
- Be mindful: When you’re craving a drink or are on your way to the bar or kitchen for one, check in with yourself. How are you feeling? Does your head or stomach hurt? Are you sad, angry, or numb?
- Create new routines: If drinking is a normal part of your daily or weekly routine, try finding something new to do.
- Have an exit plan: When you’re going somewhere new or hanging out with people who drink sometimes, have a way out before the drinking starts. This might be to call someone or to leave early.
- Ask for help: Maybe the toughest thing you can do on this list is to ask for help. Reaching out can make you feel vulnerable, but there are people who can lend support, and they’re probably closer than you think.
You might not have all the skills to manage your triggers on your own, and that’s okay. Asking for help can be the first step on your new way forward. And support doesn’t just include your friends and family; professional treatment is also available.
Learn how to stop drinking and prevent relapse at Red Oak
If you need help avoiding your drinking triggers, please call 828.382.9699 today to contact us at Red Oak Recovery®. Our professionals have a hybrid program that includes experiential and clinical alcohol addiction treatment in the beauty of the Blue Ridge Mountains in North Carolina. Verify your insurance now to start on your path to recovery.
