7 Tips To Deal With Alcohol Triggers and Staying Sober

How to deal with alcohol triggers safely? Well, according to Jessica Plonchak, coping with triggers is highly personalized. It involves techniques such as urge surfing, identifying and replacing triggers, and much more. Whether you are newly sober or you have several months of sobriety under your belt, triggers just do not disappear automatically. The goal is to recognize triggers and respond to them in a way that aligns with your recovery goals. 

ChoicePoint offers safe ways to get alcohol out of your system, followed by counseling through alcohol therapists and alcohol counselors in NJ to make sobriety lifelong. Call 844.445.2565 for personalized assistance.

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What are Addiction Triggers and How to Recognize Them?

According to PMC, Addiction triggers are stimuli or cues that spark drug cravings or remind your brain of drug or alcohol use. The triggers can be anything from people, places, emotions, or situations. Think of them as signals your brain associates with past substance abuse. When a trigger appears, it can suddenly activate the memories or urges of substance abuse associated with pleasure, comfort, or escape, making you feel like drinking again, even if you have been sober for months.¹

Triggers can be external or internal:

7 Practical Tips To Deal With Addiction Triggers

According to Jessica Plonchak (Executive Clinical Director), here are 7 tips to help you manage addiction triggers.

1. Recognize and Name the Trigger

Triggers are most powerful when they operate unconsciously. For example, you walk into a bar, see a friend drinking, and you suddenly start craving alcohol. 

Pause for a moment and think about this as a trigger and why you are craving alcohol. Is it because of boredom, fitting in with your peers, loneliness, or something else? Recognizing the reason behind your triggers can help you resolve them and not revert to drinking.

How to Do It?

• Follow the 4-4-4 breathing rule: Pause 4 seconds, Inhale and hold 4 seconds, exhale and hold 4seconds 
• Name your trigger and say it out loud: I am feeling boredom/loneliness/anger.
• Replace the reaction with micro-action: Set a timer for 5 minutes, indulge in an activity, for example, walking, checking in with your friend, and you will have a better understanding of your cravings.

2. Practice Urge Surfing

According to alcohol therapists, think of cravings like waves that peak and subside. Urge-surfing is observing sensations without acting. It is a skill that is recommended and taught by addiction doctors and is very popular among peer groups. 2

The idea comes from mindfulness-based relapse prevention, where individuals learn that cravings rise, peak, and fall, just like a wave. When you stop trying to suppress the urge and instead observe it, the intensity naturally decreases.

How to Do it?

• Sit still and take a slow breath.
•  Notice where the craving feels strongest in your body.
• Describe it with one easy word, like intense or heavy.
• Observe the feeling for a few moments without reacting.
• After a few minutes, the craving will subside.
• When it starts to ease, do one small action, such as drinking water or walking for a minute.

3. Practice Mindfulness Techniques

Mindfulness is about slowing down and checking in with yourself before the craving gets too strong. It helps you pause, breathe, and notice what is going on instead of reacting automatically. Even a short moment of mindfulness can make the urge to drink feel less overwhelming.

How to do it?

•  Sit somewhere comfortable and take one slow breath.
• Notice one thing you can see, one thing you can hear, and one thing you can feel.
• If a craving shows up, gently say to yourself, This is just a feeling, and it will pass.
• Bring your focus back to your breath for a few moments and let the craving settle on its own. 3

4. Plan For High-Risk Situations

Some places, events, or people can act as triggers and make cravings stronger. Planning helps you stay in control instead of reacting on impulse. Knowing what to do in these situations can prevent a slip from turning into a relapse.

How to Do It?

• Think about situations that make you want to drink, like parties, bars, or certain friends.
• Make a simple plan, such as leaving early, bringing a sober friend, or having a non-alcoholic drink ready.
• Remind yourself why you are staying sober and how important quitting alcohol has been for you before entering the situation.
• If a craving starts, take a deep breath and follow your plan instead of reacting automatically.

5. Use Healthy Distractions

When a craving hits, doing something else can help you get through it. Healthy distractions give your mind and body something positive to focus on instead of alcohol. Over time, these small actions make it easier to handle urges without giving in.

How to Do It?

• Pick simple recovery activities you enjoy, like taking a short walk, listening to music, or calling a friend.
• Keep a list of go-to distractions for when cravings appear.
• Start with just five minutes; often the urge will pass while you are busy.
• Repeat or switch activities if the craving is still strong until it fades.

6. Strengthen Your Support System

Having people who understand and support your sobriety makes staying sober much easier. Support can help you cope with cravings, manage stress, and feel less alone in your recovery journey.

How to Do It?

• Reach out to friends or family members who respect your choice to stay sober.
• Join a local or online support group, such as CBT groups in NJ, where people share similar experiences.
• Talk to someone you trust whenever a craving or stressful situation comes up.
•  Keep a list of contacts you can call or text when you need immediate support.

7. Seek Professional Help When Needed

Sometimes cravings and triggers can feel too strong to manage alone. Addiction specialists can provide guidance, coping strategies, and treatment options according to the situation you are facing. Getting professional support increases your chances of long-term sobriety and helps you navigate difficult moments safely.

How to Do It?

• Contact a licensed and certified alcohol rehab if cravings feel overwhelming or frequent.
• Consider comprehensive alcohol treatment programs that combine therapy and personalized support to strengthen your recovery.
• Reach out to ChoicePoint, a trusted addiction treatment center in New Jersey, for outpatient programs, counseling, recovery after alcohol addiction, and aftercare programs.
• Remember, asking for help is a strength, not a weakness, and it can make staying sober much more manageable.

Practical Strategies to Handle Addiction Triggers Safely

ChoicePoint Alcohol Addiction Treatment and Relapse Prevention Program in  NJ

ChoicePoint offers a comprehensive alcohol addiction treatment and relapse prevention program designed to support individuals at every stage of recovery. The program combines personalized counseling, structured therapy, and strategies to help manage triggers, cravings, and high-risk situations.

Participants can access services for alcohol addiction treatments, such as:

• Clearing alcohol from the system for a drug test
• Alcohol detox during pregnancy
• Dealing with postpartum and alcohol cravings
• Avoiding risks associated with quitting alcohol cold turkey.
• Alcohol detox
• Help with getting alcohol out of your system
• Online and in-person CBT groups
• Counseling from licensed alcohol therapists
• Participating in CBT group activities to learn skills alongside your peers.

ChoicePoint also works with major insurance providers, providing alcohol rehab insurance coverage services such as BCBS alcohol detox and rehab, making treatment accessible and affordable. Verify your insurance to get started!

Free Addiction Assessment

Please note this assessment is an initial self-screening, and it is not meant to be a medical assessment or clinical diagnosis of addiction. For proper diagnosis and treatment, schedule an appointment with ChoicePoint.

FAQs Related to Handling Addiction Triggers

More of your questions are answered below:

1. What are the Five Warning Signs of Addiction?

Five common warning signs include loss of control over use, needing more of the substance to feel the same effects, withdrawal symptoms, neglecting responsibilities, and continuing use despite harm.

2. What are the Seven Stages of Addiction?

Seven stages of addiction include:

1. Initiation
2. Experimentation
3. Regular Use
4. Risky Use
5. Dependence
6. Addiction
7. Crisis or Drug-Seeking Behavior

3. What are the Most Common Triggers for Alcoholics?

Common triggers include:

• Stress from work, relationships, or finances
• Being around friends or environments where alcohol is present
• Negative emotions such as sadness, anger, or loneliness
• Celebrations, holidays, or social pressure to drink
  
• Boredom or having too much unstructured time
• Past trauma or unresolved emotional pain

4. How to Help Someone Who Drank Too Much?

Here are a few ways to help:

• Help them hydrate
• Offer them nutritious food
• Help them prevent any accidental harm
• Do not offer any caffeinated drinks
• Call emergency services if hangover symptoms worsen 

References

1. Asensio, S., Hernández-Rabaza, V., & Orón Semper, J. V. (2020). What Is the “Trigger” of Addiction?. Frontiers in behavioral neuroscience, 14, 54.
   https://doi.org/10.3389/fnbeh.2020.00054
2. Dartmouth Hitchcock. (2021, March). Urge surfing.
   https://www.dartmouth-hitchcock.org/sites/default/files/2021-03/urge-surfing.pdf
3. Witkiewitz K, Bowen S, Harrop EN, Douglas H, Enkema M, Sedgwick C. Mindfulness-based treatment to prevent addictive behavior relapse: theoretical models and hypothesized mechanisms of change. Subst Use Misuse. 2014 Apr;49(5):513-24. doi: 10.3109/10826084.2014.891845. PMID: 24611847; PMCID: PMC5441879.