How to Identify and Manage Your Emotional Triggers in Recovery:
Maintaining sobriety during recovery can be arduous, even under the most favourable circumstances. Life is far from perfect, and frustrations, disappointments, setbacks, and negative emotional states can make staying sober even more challenging.
This could make recovery even more formidable, as the individual must manage both the physiological and chemical withdrawal along with the emotional turmoil of unprocessed feelings. Emotional triggers can include stress, sadness, fear, frustration, anger, loneliness, regret, and more. While negative emotions may seem like the most obvious triggers for substance use, other emotional states can also be powerful triggers. Emotions like happiness and joy can be triggers if substances were previously used as a reward or celebratory activity.
Another common emotional trigger that may come as a surprise is boredom. Sobriety, especially in early recovery, can be disorienting for someone accustomed to chaos and disorder. Many in recovery experience “fear of missing out” and may recall fond memories of past substance use while forgetting the consequences that led them to recovery.
How to Identify Your Emotional Triggers?
Emotional triggers are unique to each individual and can be difficult to identify, especially for those new to sobriety or emotional regulation. Often, we react to our emotions as if they are intrinsic to who we are, without evaluating their cause or effect. This can keep us stuck in patterns of unhelpful behaviour, acting on our emotions regardless of the impact on our relationships, health, and sobriety.
Being aware of one’s mental state while practising mindfulness is the first and best step to identifying and managing strong emotional triggers.
Questions to ask yourself to be more mindful include:
Why did I get mad/sad/frustrated/bored?
What was happening right before I felt this emotional trigger?
What was my immediate physiological reaction (e.g., racing heart, clenched fists, tears)?
Was the emotional cue reasonable in response to this instance, or am I adding my own history to this situation, making me feel more strongly than I might otherwise?
How have I reacted to similar situations, and how effective or ineffective was that reaction to my overall health and well-being?
Mindfulness isn’t about dismissing or disregarding the emotion or feeling. It’s about recognising, accepting, and reacting consciously instead of instinctively. Being mindful is a skill that doesn’t come naturally to most people and must be developed, like building a muscle.
Creating a Set of Coping Skills:
Knowing your emotional triggers doesn’t help much if you don’t know how to handle them when they arise. Breaking the cycle of managing emotions can be challenging, but a great set of personalised coping strategies can be a lifeline in the event of an emotional trigger.
Here are a few strategies to try:
Call or text a friend: A supportive listening ear can be invaluable for working through complicated emotions.
Deep breathing techniques: Breathing exercises have a meditative and calming effect and can be done anywhere.
Get physically active: Playing a sport, lifting weights, or even going for a walk can do wonders for an emotionally triggered state.
Log your experience in a journal: Keeping a record of events, emotional responses, and how you’re working through them is perfect for mindfulness and self-reflection.
Connect with your recovery network: Meeting with recovery groups can replace feelings of isolation with a sense of connection.
Seek out counselling: Therapists and counsellors are trained in managing complicated emotional cues and triggers. Having a trained professional in your corner can be a fantastic resource.
Getting Help:
Learning to manage your emotional triggers in sobriety on your own can be incredibly difficult, which is why many in recovery seek support and a strong community to lean on.
At Sandhurst Manor, you will find exactly that, and more!
We support our clients in a way that meets their needs and lifestyles to ensure the best possible outcomes. We offer various options and have passionate professionals on our team to support you on your journey.
Reach out to us for more information:
+27 64 552 0794 Cape Town Branch | +27 61 524 9652 Johannesburg Branch
info@sandhurstmanor.com
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