Over 70,000 Tennesseans are estimated to be living with opioid use disorder (OUD). Every one of these people has feelings or experiences that remind them of opioids. These reminders make them want to take opioids, even when they’re in recovery and trying to avoid returning to use.
At ReVIDA® Recovery, we understand that overcoming opioid use disorder (OUD) is a multifaceted journey. That’s why we provide flexible outpatient scheduling to get you care when you need it most. Our therapists, doctors, and other staff will work with you to find a schedule that works for you.
Managing triggers during opioid recovery can be difficult, but it is possible. Read on to learn more about the best ways to manage them.
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What Are Triggers?
A trigger is an environmental, emotional, or social cue that reminds you of your past opioid consumption or brings up strong cravings for opioids. When you’re living with OUD, opioid use becomes a part of your daily routine. You begin to associate opioid use with the places you were or people you were with when you participated. When you visit those people or places while in recovery, you’ll feel a strong urge to return to use.
Feelings are also common triggers for people in recovery from OUD. If you’ve used opioids to avoid big feelings in the past, you may want to consume opioids when those feelings crop up in your life.
Triggers often get easier to handle the longer you’re in recovery. The most effective way to avoid a return to use is to identify your triggers, avoid them as best you can, and develop strategies to manage triggers when they do occur.
Internal vs. External Triggers
Triggers are usually broken down into two categories: internal and external.
Internal triggers are emotions, thoughts, and feelings that remind you of opioids and make you crave them. Common examples of internal triggers include:
- Negative emotions like anxiety, depression, shame, or guilt
- Nostalgic memories of substance use
- Physical pain
- Loneliness
External triggers are more generally places, people, and sensory experiences that remind you of your experiences with opioids. Examples of external triggers include:
- Sights, smells, and tastes you associate with opioids
- Social events like parties or family gatherings
- Relationship problems
- Easy access to substances
Everyone is different. You may have triggers that don’t affect other people in recovery, and vice versa. Your triggers are unique to you.
Tools for Identifying Your Triggers
Because everyone’s triggers are different, you must identify what your unique triggers are. We recommend working with a therapist who specializes in OUD. Talk with them about what you associate with opioid use and how it makes you feel. Together, the two of you can work on identifying what your triggers are.
When you enter familiar situations, make a conscious effort to note how they make you feel. Consider starting a journal or even just taking notes on your phone. This way you can get thoughts about your triggers out of your head and onto paper. Having a record will also help you keep track of your triggers, so you have fewer surprises.
You should also talk to a trusted friend or family member about your triggers. They may be familiar with your patterns and be able to help you identify potential triggers. It is also worth letting someone know what your triggers are so that you’re not alone when you experience one.
Practicing mindfulness techniques can also help you identify triggers. Check in with your body. Cravings, a sense of anxiety, and physical discomfort can all be signs of triggers.
When it comes to triggers, knowledge is power. Being able to identify your triggers will empower you to manage them in healthy ways.
How to Avoid Your Triggers
When you can, it’s a good idea to avoid triggers. This can mean making serious life changes. For example, you probably want to avoid going to places you associate with opioids or where you know that you could have access to them.
You also have to set boundaries with people who are still actively taking opioids or who might encourage you to return to use. In some cases, this means having a serious conversation with them about what you can or can’t be around. In other cases, it means cutting back on the amount of time you spend with them. These are personal decisions, and you must do what works for you.
Avoiding internal triggers, like thoughts and feelings, can be more difficult than avoiding external triggers. Lifestyle changes can help you avoid these triggers. Finding supportive friends and finding an exercise routine are good ways to develop positive habits and avoid negative emotional triggers. Consider joining a club or volunteer group. When you give back to the community, you feel good about yourself, which leads to fewer triggering feelings from which to escape.
Strategies for Managing Your Triggers
The truth is, you can’t always avoid your triggers. Sometimes a thought, a smell, or even a person will appear and remind you of opioids. There may be people or places that, given the circumstances, you can’t avoid all the time. The good news is that by accepting the fact that you have triggers and identifying what they are, you’re already halfway there.
It is important to have a pre-existing plan for what you’ll do when you inevitably get triggered. For example, if you’re going to a social gathering where you know you might be triggered, make sure you know ahead of time when you’re leaving and how you’re getting home. Consider creating a code word with a trusted person, like your spouse, to discreetly signal when you’re feeling triggered so they can support you.
Keep a list of people you can reach out to when triggers occur. Good examples include a therapist or sponsor. Talking to other people who have been where you are can help you determine the best way to get through triggering situations.
In the short term, distractions can be a useful tool for getting through triggers. Listen to music, draw, or read a book. Anything you can do to keep your mind off what has triggered you will help you get through the moment.
The Importance of Managing Triggers During Opioid Recovery
Learning to manage your triggers is one of the fundamental parts of recovery. Medication helps to reduce the worst cravings and withdrawal side effects. Unfortunately, no pill will rid you of the memories you associate with opioid use.
While your triggers are unique to you, you’re not alone in your experience. Almost everyone recovering from opioid use disorder faces triggers. Everyone has to learn to deal with the temptation to return to use. Developing skills to deal with those triggers is the most effective way to succeed in recovery long-term.
For most people, managing your triggers is a lifelong process. However, their intensity will lessen over time. Learning to manage your triggers will build your confidence. When you can manage your triggers, you’ll develop other coping mechanisms for stress and big emotions. Over time, these coping mechanisms will become more habitual. Eventually, coping will feel like second nature.
Managing your triggers and developing coping mechanisms is a step towards a better, brighter future.
Recovery from Opioid Use Disorder in Appalachia
If you’re looking for ways to manage your triggers for OUD, you’re taking the right steps towards recovery. Trying to quit without help can be extremely difficult. Recovery is a long road, and white-knuckling only gets you so far. With the right support system, a long-term recovery is achievable.
Medication-assisted treatment (MAT) will help lessen withdrawal side effects and reduce cravings for opioids. A good opioid treatment program should combine MAT with therapy options so you can get to the root causes of your OUD. With MAT and therapy, learning to cope with your triggers will be easier than doing it alone. True recovery is possible.
ReVIDA® Recovery is here to empower you during your recovery from OUD. We believe in the life-changing effects of MAT because we have seen it work for our clients. Our team helps by connecting you with housing, offering transportation to care, securing you a job, and much more to get your life back on track. If you’re ready for recovery, we’re ready to help. Call us today at 423-631-0432 to learn more about our program offerings.
ReVIDA® Recovery: Reclaim Your Life
