I don’t know if it’s just me? but the word “trigger” seems to be used more and more these days. Is it a buzz word? Or is it due to us becoming increasingly more aware of our thoughts and feelings? Much more than generations past? 

But what does it mean in relation to alcohol? In simple terms, a trigger is a specific scenario, feeling or experience that increases the likelihood of a person craving or consuming alcohol. It could be an environmental factor, social situation or even specific times of the day. 

Now, there are triggering events all year round, but you may find holiday season, school holidays and the good weather (ok I’m forever the optimist) may well be meaning you are drinking or are thinking about alcohol a little bit more than you normally would. 

So, how can you help combat it? There are a few helpful strategies that you can use that will help you: 

First of all creating awareness

Keep a note on your phone or in a journal when you feel the urge to drink, time, place, who are you with? You will start to see a pattern emerge! 

Past experience

Have you tried to take a break or stop completely before? What ultimately led you to fall of the wagon? Again reflect on situation, events, emotion! 

Listen to your body

Your body will give you physical symptoms, are you stressed or anxious? The exhaustion of every day life juggling can lead to these feelings creeping up on you! Over stimulation following a hectic day entertaining the kids can be a classic trigger, that’s the school holidays all over isn’t it! 

Environmental cues

Once the kids are in bed, logging off or even when the clock strikes a certain time, it’s 5 o’clock somewhere! 

Once you have identified what it is for you, the focus then shifts to what you are going to do about it! 

Rewards

Now, we have said it time and again, if you just remove something and don’t replace it with a reward or strategy, it’s just not sustainable! We do deserve a reward at the end of a busy day, but we deserve a reward that is better than a shitty glass of wine! So what’s it going to be? When that trigger hits, what is going to hit the mark, what is going to make you feel good! Alcohol will only bring you 20 minutes of dopamine, that is it! So what else can you do? Here are a few ideas, you will find what works for you, we are all different and where a spot of mindfulness for one will hit the spot, for others it may feel like torture, we are all unique! 

Grounding exercises, going for a walk, ringing a friend, yoga, running, coffee and cake are all known to work, or there is the fail safe technique… 

Delay!

When that trigger hits you and that craving builds, tell yourself if you still feel the same way in 30 mins, you will revisit it, it may just give you the space you need to feel what you actually need rather than acting on impulse.

These are just a few ideas, this will be trIal and error, but the most important part is creating that mindset shift. 

We explore triggers and so much more within our alcohol free community. If you are sober curious or thinking of taking a break to navigate the holidays differently this year, then why not join us?

– Karen