Coping with Triggers and Cravings in Early Sobriety

Learn the difference and how to cope with both effectively

When you’re in early recovery, managing triggers and cravings can feel overwhelming. One minute, you’re feeling strong, and the next, you’re hit with an urge to use that feels impossible to resist. Here’s the good news: cravings are completely normal in early sobriety, and with the right tools, you can cope with them effectively.

In this post, we’ll break down the difference between triggers and cravings, explain why they’re so intense in early recovery, and give you practical, easy-to-follow strategies to manage them.

Triggers vs. cravings: what’s the difference?

Triggers are things that remind your brain of substance use, causing cravings.

External People, places, smells, or situations that remind you of using.

Internal Feelings, thoughts, or memories that make you want to use again.

Think of triggers as the match that lights the fire, and cravings are the flames. A craving is a strong desire or urge to use a substance. Triggers spark these cravings, and it’s important to recognize them so you can learn to manage them.

Questions to identify triggers

• Where was I when I used to drink or use drugs?

• Who was I with?

• What time of day or circumstances made me want to use?

• How did I feel before, during, and after using?

Understanding your triggers is the first step in managing cravings.

Why are triggers so strong in early recovery?

In the early stages of recovery, your brain is still healing from the effects of substance use. This is why triggers can feel so powerful. Your brain craves the substances it used to rely on, and because you’re still learning new coping skills, these cravings can feel overwhelming.

Here’s an important thing to remember: Having cravings doesn’t mean you’re failing at recovery. In fact, it means you’re on the right path because your brain is adjusting to a new, healthier way of living. The key is to not give in. Every time you resist a craving, you teach your brain that there’s another way to cope.

How to cope with triggers and cravings

The good news is that there are simple strategies you can use to manage cravings and keep yourself on track. Let’s break them down:

Manage your environment In early recovery, it’s best to avoid places and people that make you want to use. These are called high-risk situations. If you know that certain bars, friends, or social settings will make you crave substances, it’s important to steer clear of them, especially in the beginning.

Ask yourself:

• Will this environment or person remind me of using?

• Do I feel confident that I won’t be tempted here?

Minimizing your exposure to these high-risk situations can help you avoid unnecessary cravings.

Play the tape forward When you’re hit with a craving, it’s easy to romanticize the idea of using again. But don’t just focus on how good the first drink or drug might feel. Instead, “play the tape forward” - think about what happens next. How did you feel at the end of the day when the substances were gone? Did you feel proud or ashamed? Sick or regretful? This mental exercise can help you see the bigger picture and remind you why you chose sobriety in the first place.

Distraction: change the channel When a craving hits, distract yourself by shifting your focus. The worst part of a craving usually lasts no longer than 15 minutes. If you can distract yourself during that time, the craving will start to lose its grip. Use the phrase “move a muscle, change a thought.” Get up and do something different—whether that’s going for a walk, cleaning, calling a friend, or engaging in a hobby. Changing your environment and physical activity can help shift your mental state. The idea is to get your mind off the craving until it passes.

Reach out for support Recovery thrives on connection. Call a supportive friend, sponsor, or loved one who can help you ride out the craving. Sometimes simply talking about what you’re feeling can lessen the intensity of a craving. Having a strong support network to lean on is one of the most effective tools in recovery.

Ride the wave Cravings often come in waves, peaking in intensity before they eventually pass. If you can recognize the craving for what it is—a temporary feeling—you can ride the wave until it fades. Focus on the fact that this feeling is not permanent. It will peak, plateau, and pass.

Use physical activity Exercise is a great way to distract your mind and release built-up tension. Physical activity produces endorphins, which naturally boost your mood and help reduce cravings. Even a short walk or light stretching can be enough to shift your focus and change your emotional state.

Coping with triggers

External triggers are things outside of you—like people, places, or situations—that make you want to use. In early recovery, it’s important to minimize your exposure to these triggers.

Here’s how:

• Avoid high-risk situations Stay away from bars, parties, or people who still use substances.

• Create an exit plan If you have to be in a potentially triggering situation, have a plan for how to leave. Know who you can call and where you can go if you start feeling tempted.

• Remove substances from your home Don’t keep alcohol or drugs in places where you spend a lot of time.

If you’re caught off guard and find yourself in a high-risk situation, it’s best to leave and go somewhere safe. Being prepared will help you avoid a return to use.

Internal triggers are emotional or physical feelings that lead to cravings, like stress, loneliness, or anxiety. One helpful tool to manage these triggers is HALT, which stands for:

• Hungry

• Angry/Anxious

• Lonely

• Tired

When you feel a craving coming on, check in with yourself: Are you hungry, angry or anxious, lonely, or tired? Addressing these basic needs can help reduce the intensity of the craving. Learning to sit with your emotions, rather than avoid or reject them, is critical. By experiencing and accepting your emotions, you’re less likely to act on them impulsively. You can challenge the thoughts that fuel cravings, recognize thinking errors, and replace them with more accurate, healthy thoughts.

Building a support system One of the most important tools in early recovery is a strong support system. Surround yourself with people who understand what you’re going through and can offer support when cravings hit. This might include:

• A sponsor

• Peer support groups like AA or NA

• Trusted friends or family members

Regularly attending peer support groups and therapy can remind you that you’re not alone, and you’ll gain valuable insights from others who are on the same path.

Focus on progress, not perfection

Recovery is a journey, and cravings are part of that journey. It is not about being perfect — it is about making progress. Celebrate each day you stay sober. Even small wins are worth recognizing because every day you stay sober strengthens your ability to handle future cravings.

If you’re ready to take the next step in your recovery, I’m here to help. Feel free to reach out to discuss how we can work together to create a relapse prevention plan that’s personalized to your needs.