Triggers in Recovery: What Do Cravings Feel Like, and How Do I Overcome Them?

The iconic English philosopher John Stuart Mill famously said, “Actions are right in proportion as they tend to promote happiness; wrong as they tend to produce the reverse of happiness. By happiness is intended pleasure and the absence of pain.” This is also true as it applies to handling triggers in recovery. It is important to be careful not just to follow down the path of peril that are cravings, but rather to utilize that which is learned in recovery to overcome them.

What Does It Mean to Heal at the Cellular Level?

Healing at the cellular level is all about focusing on the “Self.” This is deeper than thinking about one’s physical well-being. No, it has as much to do with what is going on inside. This means the cognitive, emotional, and spiritual as well. 

Healing at the cellular level is also going to best ensure that one is going to experience as few triggers in recovery as possible. Does this mean that triggers won’t occur? Of course not. However, what it does mean is that an individual is going to be able to handle those triggers significantly better and with more confidence.

Now, healing at the cellular level does not just happen because one puts down the drink or the drug. No, one must take a multi-angled approach to recovery and address all of one’s underlying issues. Many times these underlying issues are associated with traumas and emotions that need to be addressed.

The Multi-Angled Approach: The Importance of Individualized and Comprehensive Addiction Care

Many people find themselves stuck in a recovery situation that does not take their individual needs into account. Here at Exclusive Hawaii Rehab, we find this type of recovery severely lacking. After all, no one’s experience in active addiction is the same, so why should their recovery be? Individualized care is not the only aspect of a responsible recovery plan, either. A good recovery plan should also be comprehensive.

Comprehensive addiction care is also known as the multi-angled approach. This simply means that one should utilize as many means, methods, and modalities as possible in their recovery plan. 

The fact of the matter is that addiction recovery is a multi-billion dollar industry and not every treatment facility has its clients’ best interests at heart. They put profit over the primary purpose of helping others to recover.

Here at Exclusive Hawaii Rehab, we find this unacceptable. This is why all of our clients have individualized recovery plans starting with an individualized intake process that focuses on their background, current situation, and future goals. It is also important to note that future goals are important, which is why we always have a focus on the future in all of our recovery plans. Yes, it’s “one day at a time,” but it is important to know where one wants those days to lead.

Better Understanding Addiction

Addiction remains a highly prevalent issue in the U.S. According to the U.S. Department of Health and Human Services (HHS), through the Substance Abuse and Mental Health Services Administration (SAMHSA), “In 2022, 48.7 million people aged 12 or older (or 17.3%) had a substance use disorder (SUD) in the past year, including 29.5 million who had an alcohol use disorder (AUD), 27.2 million who had a drug use disorder (DUD), and 8.0 million people who had both an AUD and a DUD.”

It is important to note that addiction has long been stigmatized in society. Addiction has been considered some type of moral failing or “choice” to do harm to oneself. It is now known that this is no longer the case. 

No, addiction is a disease. It is a chronic disease similar to other chronic diseases like cancer, heart disease, and diabetes in that they will almost always get worse unless some type of professional intervention takes place. Addiction is also something that can easily be noticed as the nature of the disease is to hide away from those who aim to help. This is why being able to recognize the signs and symptoms of addiction is so important.

The Signs and Symptoms of Addiction

Because addiction exists on such a broad spectrum, it can be hard to narrow down an exact set of signs and symptoms. Addiction is not a monolith. However, there are many universal signs and symptoms that one can look for either in oneself or in a loved one. The following are just a few of those signs and symptoms:

• Isolating away from loved ones and close friends
• Losing interest in activities and hobbies once enjoyed
• Experiencing physical aches and pains that are otherwise unexplained
• Struggles with sleep cycles, including sleeping too much and not sleeping enough (insomnia)
• Not being able to stop using or drinking once started
• Feeling overly anxious, nervous, or stressed out
• Having feelings of worthlessness, hopelessness, and helplessness
• Expressing that they may be struggling with alcohol or substances
• Depression and other co-occurring issues of mental health
• Having suicidal ideations

As one can see (especially with that last symptom of suicide) these are significant signs and symptoms. This is why if any, many, or all of these symptoms are present it is important to seek professional help as soon as possible. Doing so could mean the difference between short-term side effects and long-term consequences.

What Exactly Are ‘Triggers’?

Triggers in recovery simply have to do with individuals and situations that bring about an uncomfortable feeling that could ultimately lead to a relapse. These uncomfortable feelings can pop up at any time, which is why the best defense is a strong offense with a set recovery plan.

Relapse remains highly prevalent in the U.S. According to the peer-reviewed thesis Addiction Relapse Prevention, by Doctors Guenzel and McChargue, “One primary concern in addiction treatment is the high rate of relapses within a short period after even the most intensive treatment. Many studies have shown relapse rates of approximately 50% within the first 12 weeks after completion of intensive inpatient programs that often last 4 to 12 weeks or more and can cost tens of thousands of dollars.”

Triggers in recovery also depend on the environments in which one finds oneself post-recovery center. Specifically, these are the environments like the home that one finds oneself in most. This is why helping the entire family recover is so crucial, and why it remains such a focus here at Exclusive Hawaii Rehab.

Triggers in Recovery: What Do Cravings Feel Like, and How Do I Overcome Them?

Many people worry about “cravings” once they begin to get sober. This is understandable as it is these cravings that can most likely lead to a relapse. 

Many people also think cravings are something that are solely physical. This is simply not the case. In fact, most professionals and recovery peers agree that cravings begin as a manifestation of the mind. That is why many people say, “It is the thinking much more than it is the drinking.”

Cravings due to triggers in recovery can feel incredibly uncomfortable. They can feel physically intense and emotionally painful. The key is to find solutions that one can utilize as soon as a trigger pops up.

One ideal way to handle cravings and triggers in recovery is to use the H.A.L.T. protocol. H.A.L.T. stands for Hungry, Angry, Lonely, Tired. These are the feelings that one may have that could lead to a relapse from a craving or trigger. 

So one must go down the list (hungry, angry, lonely, tired) to see if they are being triggered by something that they can address right away. For example, if one is hungry, they are much more likely to crave a drink or a drug because the physical body is looking for satiation (especially with alcohol as it is mostly sugar).

It is also true that “resentment is the number one offender” in recovery, which simply means that when one is angry they are much more likely to look for a toxic solution. So when one can step back and recognize their anger they have a much better chance of handling it in a healthy manner.

Isolation is a big part of active addiction. This is also true in active recovery. So, when one is lonely, their instinct is often to hide away. This can be extremely dangerous and a reason why one should ensure that they have a “sober network” on hand to help them in triggering situations.

Lastly, one’s sleep schedule is wildly important to their overall health. This is not just in how much sleep one gets but in the quality of sleep as well. Sleep hygiene is crucial. This means going to bed at the same time and taking advantage of prayer and meditation to reduce stress and anxiety before falling asleep. When one is tired, it is hard to make the right choices. This is true whether one is in recovery or not – so sleep is essential.

Connecting With Psychotherapy for Handling Triggers in Recovery

There are also many modalities that are crucial for handling triggers in recovery. One of the primary ones is psychotherapy. These are psychotherapies like cognitive-behavioral therapy (CBT) and dialectical behavioral therapy (DBT). 

The benefits of CBT and DBT are primarily associated with how they get to the underlying issues that addiction often arises. These psychotherapies help individuals see the way that they negatively view themselves. These negative views are what can lead to the toxic behaviors of drinking and using.

CBT and DBT also help to make an individual part of the process, rather than just being “talked at,” the individual engages and breaks down their negative emotions (feelings) and cognitions (thoughts). Psychotherapy is also best used in tandem with other types of therapies.

Connecting With Experiential Therapies for Handling Triggers in Recovery

Experiential therapies are ideal for helping individuals get out of their “shell” and start to experience a life that was unavailable to them while in active addiction. This is because this type of therapy relies on experience and creative output rather than discourse.

There are many exceptional types of experiential therapies. This includes nature-based therapies like nature immersion therapy, surf therapy, and horticulture therapy. The latter is an ideal therapy to take advantage of here at Exclusive Hawaii Rehab.

When one walks onto our 30-acre property on the Hamakua Coast of Hawaii’s Big Island they will be met by some of the most beautiful landscapes they can imagine. This includes coconut and citrus trees, guava bushes, pineapple patches, and bursting vegetable boxes. Many of these fruits and vegetables have been cultivated by clients as part of their recovery.

Connecting With Recovery Communities for Handling Triggers in Recovery

As previously mentioned, another ideal way to manage triggers in recovery is to connect with others in recovery. This is so critical that it is even mentioned specifically in the primary text of 12-Step recovery (commonly referred to as the Big Book). The chapter, entitled “Working With Others” states, “Practical experience shows that nothing will so much insure immunity from drinking [and using] as intensive work with other [people in recovery]. It works when other activities fail…. You can help when no one else can.”

This is why connecting to recovery communities can be so helpful. They offer a community of people with shared experiences that have a primary purpose of helping others succeed. Having a “purpose” in recovery is also essential. This keeps one motivated and focused on long-term success.

Connecting With Holistic Healing Methods for Handling Triggers in Recovery

Holistic healing is also a critical component when it comes to handling triggers in recovery. This is especially true when it comes to yoga therapy and mindfulness meditation, both of which offer great opportunities to create a practice of centering breathwork.

Being able to focus on one’s breath can be crucial when it comes to deescalating the feelings that come up when one is feeling triggered. Breathwork can also help with physical cravings as it helps to center the body (and mind).

Other holistic healing options like acupuncture, massage, and music therapy can also be ideal for long-term recovery and handling triggers. This is because these are claiming modalities that one can turn to when they are feeling overly anxious or stressed out. They also help with that crucial sleep that was previously mentioned.

When it comes to choosing the right means, methods, and modalities for one’s recovery, the key is to find what works and stick to it in the long term. It is also important to be ready to shift to another modality when something isn’t working (or is no longer working). Many people see great gains while in residential addiction care but then fall off of their plan once they leave. The reality is that early recovery post-treatment can be a very volatile time and it is no time to rest on one’s laurels. Ultimately, the key is to keep working on what was already working – don’t overthink or underthink it.

Healing at the Cellular Level With Exclusive Hawaii Rehab

John Stuart Mill also famously said, “Unquestionably, it is possible to do without happiness; it is done involuntarily by nineteen-twentieths of mankind.” That no longer needs to be the case with those who choose recovery over pain – for those who choose to heal at the cellular level.

Here at Exclusive Hawaii Rehab, we believe in long-term success that focuses on joy and everbounding plans for the future. That is why all of our recovery plans are individualized and comprehensive with a focus on the future.

Recovery can be the future, and that future can be now. The key is to reach out and ask for help. At Exclusive Hawaii Rehab, our hand is always outstretched and waiting to heal.

“Triggers” often come up in treatment and recovery. The good news is that there is a myriad of tools and techniques to overcome them, as well as ways to focus on different modalities that can help one manage them before they occur. It is important to remember that recovery is also about living “life on life’s terms.” Times may get tough, but there is always a way to move forward. If you feel like you or a loved one is struggling with issues of addiction or mental illness, we can help get you on the road to recovery. You don’t have to go through this alone. For more information about triggers in recovery, call Exclusive Hawaii Rehab at (808) 775-0200.