Identifying and Managing Triggers: A Key to Breaking Habits

Who Can Benefit?

Recognising and managing triggers is crucial for individuals who want to break negative habits or overcome addiction. By understanding what prompts certain behaviours, you can take proactive steps to reduce the likelihood of engaging in those habits.

How to Identify and Manage Your Triggers

  1. Recognize the Urge: Start by noticing when you feel the inclination to engage in a bad habit or addictive behaviour. Pay attention to the context—what are you doing, where are you, and who are you with?
  2. Identify the Trigger: Reflect on what may have prompted the urge. For example, if you struggle with alcohol use disorder (AUD) and find yourself tempted at a bar, or if you tend to gossip when with a particular friend, these are potential triggers.
  3. Minimise or Eliminate the Trigger: Take steps to reduce or remove these triggers from your environment. For instance, suggest meeting friends in non-alcoholic settings like cafés, or limit the time you spend with friends who encourage negative behaviours. Alternatively, steer conversations away from topics that lead to gossip.

The Science Behind Trigger Management

It’s easier to avoid temptation than to resist it once it’s present. Triggers activate the brain’s reward system, particularly the nucleus accumbens, which releases dopamine when anticipating something pleasurable, like alcohol or gossip. Over time, this anticipation alone can trigger dopamine release, motivating behaviours that lead to immediate gratification. By identifying and managing these triggers, you can reduce the chances of falling into old habits, making it easier to maintain control.

References

Korb, A. (2015). The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time. New Harbinger Publications.

Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Penguin.



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