Chapter 4. Triggers.
Some common triggers for substance use or gambling are stress, boredom, social pressure, loneliness, depression, anxiety or even physical pain. These triggers can cause the urge to seek relief, and the immediate reward of substance use or gambling can provide temporary escape from these difficult feelings or situations.
It is also important to consider external triggers, such as certain people, places or activities associated with substance use or gambling. For example, being around friends who drink a lot or visiting a casino can increase the likelihood of engaging in these behaviors.
Recognizing these triggers is the first step in developing a plan to deal with them. By identifying which specific situations or feelings trigger the urge to substance abuse or gamble, you can begin to develop strategies to address these triggers in a healthy way.
A useful strategy is to create a plan for dealing with these triggers when they occur. This may include finding alternative activities, such as exercise or hobbies, or developing healthy coping mechanisms for managing difficult emotions, such as mindfulness or deep breathing exercises.
Remember that triggers can change over time, so it is important to remain aware of what affects your behavior and adjust your strategies accordingly. By gaining a better understanding of your personal triggers, you can take control of your behavior and work toward a healthier and happier life.
Here are some additional tips for dealing with triggers for substance use or gambling:
If you know that a certain situation or person makes you feel like using substances or gambling, try to avoid it whenever possible.
If you struggle to cope with triggers, you can seek support from friends, family or professional counselors.
There are many healthy ways to cope with stress, boredom or other difficult feelings. For example, try exercising, meditating or spending time with loved ones.
Learning to deal with triggers takes time. Be patient with yourself and don't give up.
The Risk Guide is a tool to help you identify the situations, thoughts, feelings and behaviors that can increase your risk of using or gambling. It is divided into four categories:
These are external factors that may trigger the urge to use or gamble. Examples include being around friends who use drugs or being in a stressful situation at work.
These are the internal mental processes that occur before using or gambling.
Examples include believing that you deserve to relax after a hard day or thinking that you can control your behavior.
These are the emotional states that you experience before using or gambling. Examples include anxiety, boredom, or loneliness.
These are the actions that you take before using or gambling. Examples include seeking out drugs, going to the casino, or borrowing money.
Dealing with high-risk situations is a critical component of breaking any habit, including addiction. By anticipating and planning for these situations, you can reduce the likelihood of giving in to cravings and engaging in the unwanted behavior.
Here are some additional tips for dealing with high-risk situations:
What situations, people, places, or emotions trigger your urges to use or gamble? Avoid these triggers if possible, or have a plan in place to cope with them when they arise.
Surround yourself with people who understand your goals and will help you stay on track. This might include friends, family members, counselors, or support group members.
When you feel the urge coming on, engage in a healthy activity to take your mind off of it.
This could be going for a walk, calling a friend, or practicing relaxation techniques.
If certain times of day are particularly difficult, change your schedule to avoid those triggers.
Take care of your physical and emotional well-being. Eat healthy, exercise, get enough sleep, and practice stress management techniques.
If you are struggling to stay on track, consider seeking help from a therapist, counselor, or addiction specialist.
As you read in the previous chapters, we have listed a number of triggers and pros and cons. Here is the list of the previously mentioned points again.
When I use, the pain does not bother me.
I will stop tomorrow.
I cannot do this.
I cannot refuse the beer or the cigarettes.
What does it matter?
If I can no longer use or gamble, nothing will matter.
I cannot cope, someone said.
I never manage anything, I am better off gambling or using.
Let me stop using or gambling, otherwise I will get into a fight.
I dont care about others, using or gambling gives me comfort.
I have a strong urge to gamble or use.
Others gamble or use a lot more, so I can too.
I do not always have to take part in using or gambling.
I just use or gamble a little to calm myself down.
Does anyone mind if I use or gamble?
I am better off not using, I have to drive a car.
If I don't use now, I can't sleep.
A day without using or gambling seems possible.
Let me not use or gamble, otherwise it will get out of hand.
I need something.
I can stop using or gambling whenever I want.
The party is no fun without drugs or alcohol.
I have no control over the things that happen.
It is better to do nothing, so I cannot do anything wrong.
Everyone has to like me.
I cant handle things going different than planned.
I have to be sure of everything.
I cannot make any mistakes, otherwise I am worthless.
One time cannot hurt me.
I can be socially useful.
I cannot see a future for myself.
If I do nothing, I am not doing anything wrong.
A romantic night belongs with a bottle of wine.
I do not care about others, I use, drink or gamble.
I have worked so hard today, I deserve a drink, drugs or gambling.
What does it matter.
I can't do anything, I'd rather take drugs or gamble.
I have no control over what happens.
Everyone has to like me.
I cannot make mistakes, otherwise I am worthless.
I can't be down, I can't handle it.
Tense.
Good mood.
Pain.
Anger.
Restless.
Insecure.
Sad.
Disappointed.
Lonely.
Nervous.
Feeling good about myself.
Feeling bad about myself.
Tired.
Unhappy.
Feeling guilty.
Panicked.
Excited.
Scared.
Happy.
Down.
Bad mood.
Worrying (e.g. about things from the past)
Doing nothing.
Walking past the bar, casino or drugstore.
Offering my friends something to drink or drugs.
Having a fight with my partner.
Staying at home.
Staying with friends.
I am reading a book.
Going to a bar, casino, dealer or place to get drugs.
I am doing the dishes.
Calling someone to talk.
Offering drugs to friends and taking some myself.
I fight with my partner.
I go to the fridge and get a beer.
I call the dealer.
I say I don't want any alcohol or drugs.
I walk the dog.
I refuse the drink or drugs.
I accept the drink or drugs offered.
I take another drink, sniff or smoke.
I take a soda.
Ordering alcohol.
Hanging out.
I go home.
Calling my friends to do drugs together.
Checking how much money is left in my account.
Borrowing money to use or gamble.
When I am at a party.
When I am in pain.
When I am busy.
When I am cooking.
When I go to the gym.
When I am offered alcohol or drugs.
When I am criticised.
On holidays.
When something I am doing is not going well.
When I worry about things from the past.
When Im seeing others using or gambling.
When im hot and perspiring while its not even hot.
When im alone.
When Im on a terrace or in a bar or restaurant.
When Im having a fight with my partner.
When I am having fun.
When Im with a group of friends.
When I am in contact with someone I find attractive.
When the mood is tense.
When I have problems at work.
When there is nothing to do.
When there are no drugs or alcohol around.
When there are problems in the family.
When something I have planned does not happen.
When its about dinner.
When I have shaking hands.
When im having days off (weekend, holiday).
When im successful.
When im being treated unfairly.
When I go shopping.
When I have made a mistake.
Dependence/gambling costs a lot of money
I have financial problems because of gambling or using drugs
It is bad for my health
I have (more) problems with my body
I have less stamina
I have less energy
I have more arguments
It is hard to get started in the morning
I cannot remember things in the morning
Things are not going well at school
Things are not going well at work
I have problems at work because of use/gambling
I feel dependent on my stimulant
Losing friends and family
I have problems at home because of use/gambling
Sex is not going well, I am less virile
I have trouble concentrating
I keep forgetting things
I have trouble sleeping
I feel more depressed
I feel guilty
I feel ashamed
I go out less
I eat less well
I become indifferent
I am a danger on the road
I feel like a loser
I do not feel like having sex
I do not take care of myself
I smell like alcohol
I get angry quicker when I use
I get more aggressive when I use
I get more irritable when I use
I sometimes feel sorry for things I have said or done
My friends criticise me when I use or gamble
My family criticises me when I use or gamble
I take less care of my home
I see people less
I have conflicts with my beliefs
Hear voices
Seeing things/people that are not there
Tasting things that are not real
Feeling things that are not real
I smell things that are not real
I feel afraid when
Getting in trouble with the law
I worry a lot
I feel mood swings
I cannot relax because of using / gambling
I feel less sad
Less bored
Sleep better
I am more creative
Less bothered by shakes or nausea
I feel less pain in my body
Less emotional pain
I have more energy
It tastes good
Less worry
Increased happiness
Less annoying memories
I belong more
I feel stronger
I like myself more
I am less bothered by an upsetting event
I get on better with people
I make love better and easier
I have more courage
I am easier to make contact with
I feel better
It comforts me
I feel less urge to hurt myself
I dare more
I feel less hungry
I drive better
I worry less about things
I have fewer thoughts of suicide
I feel less lonely
Getting less upset about things
I am less bothered by voices in my head
Use makes it more comfortable
I dare to say what I think
People like me more when I use
I feel more attractive when I use
I can express myself more emotionally
The hangover goes away quicker/the dull feeling goes away quicker
It gives me satisfaction after something difficult
I don't think the world is as bad as it is when I use or gamble.
The music or film is better when I use
I can put things into perspective
I am less bothered by symptoms of illness
I am at peace with myself when I use
I feel less insecure
I feel powerful