How Do I Avoid Triggers?

Avoiding triggers can feel like one of the hardest parts of recovery—especially in the early days. But learning to spot them, plan ahead, and make small changes can make a big difference in staying on track.

What Is a Trigger?

A trigger is anything that makes you want to drink or use drugs. It could be a place, a feeling, a time of day, or even a specific person. Triggers are personal to you—but recognising them is the first step in managing them.

Here are some common triggers:

  • Certain times or days (e.g. Friday nights)
  • Moods like stress, anger or boredom
  • Places like pubs, clubs or parties
  • People you used to use or drink with
  • Objects or routines (e.g. rolling papers, pay day, finishing work)

Example:

If you always used cocaine after drinking with certain friends at the same bar on a Friday, then:

  • Friday night
  • The bar
  • Alcohol
  • Those friends Could all become triggers.

Triggers = Cravings

Triggers release the same “happy hormones” (like dopamine) that you’d get from drinking or using. That’s why the craving can feel so strong when you’re around them.

The key is to get ahead of them.

Step One: Know Your Triggers

Take some time to figure out what your triggers are. You might find it helpful to:

  • Write a list of what usually happens before you drink or use
  • Note how you feel (e.g. stressed, angry, lonely)
  • Keep a ‘trigger diary’ – jot down where you were, who you were with, and how you were feeling when a craving hit

This self-awareness will help you plan ways to avoid or manage them.

Step Two: Make Changes Where You Can

Once you know your triggers, try to reduce how often you’re around them. Even small changes can make a big impact.

Here are a few ideas:

  • Take a different route home to avoid that pub
  • Spend time with people who support your recovery
  • Fill your week with new routines that don’t involve drinking or using

You don’t have to change everything overnight—but every small step adds up.

Step Three: Plan for Cravings

You won’t be able to avoid all your triggers—and that’s okay. What matters is having a plan for when cravings hit.

Prepare some go-to distractions like:

  • Going for a walk or doing some exercise
  • Listening to music
  • Calling someone you trust
  • Doing a puzzle or watching a film

Need more ideas? Ask your keyworker about our craving packs—they’re full of tips to help you cope in the moment.

You’re Not Alone

If things feel too much, reach out. We’re here for you. You can call or drop into our hubs, or use our Warrior Down 24/7 out-of-hours support line. A trained member of our team is always available to help you through it.

Join a Support Group

Being around others who understand what you’re going through can be powerful. At Wirral Ways, we run a wide range of groups like:

  • Mindfulness and yoga
  • Reiki and wellbeing sessions
  • Relapse prevention
  • Recovery skills workshops

We also work closely with amazing local partners like:

  • Spider Project
  • Wirral Mind
  • Tomorrow’s Women

We can connect you with mutual aid groups too—like AA, NA, CA, SMART Recovery and Breaking Free Online.

You don’t have to face your triggers alone. Together, we can find new ways to cope—and build a future you feel proud of.