Mapping Your Relapse Triggers
Identifying the people, places, and things that activate cravings and developing a proactive avoidance plan
Mapping Your Relapse Triggers
Identifying the people, places, and things that activate cravings and developing a proactive avoidance plan
Mapping Your Relapse Triggers
Identifying the people, places, and things that activate cravings and developing a proactive avoidance plan
Relapse prevention research (Marlatt & Donovan, 2005; National Institute on Drug Abuse, 2020; Witkiewitz & Marlatt, 2004) consistently identifies environmental cues as one of the most powerful triggers for substance cravings and return to use. Through classical conditioning, the brain forms strong associations between substance use and the people, places, and objects present during past use. Encountering these cues can activate intense cravings even when a person is highly motivated to remain in recovery. Identifying and planning for these triggers is a foundational relapse prevention strategy.
Why Environmental Triggers Matter
Common Categories of Triggers
- People: friends or family members who actively use substances, former dealers, companions from the using period, or anyone who pressures you to use
- Places: bars, clubs, neighborhoods where you used, a specific room in your home, parking lots, or any location strongly associated with obtaining or using substances
- Things: drug paraphernalia, certain music, specific times of day, pay days, alcohol advertisements, social media accounts, and sensory cues like certain smells or tastes
- Emotional states: stress, boredom, loneliness, anger, celebratory moods, or any intense emotion that was historically managed with substance use
- Social situations: parties, work events with alcohol, holidays, or any gathering where substance use is normalized
Building Your Trigger Map
- Write down every person you associate with past substance use. For each, decide whether the relationship can be maintained safely or whether distance is necessary for your recovery.
- List every place where you obtained, used, or recovered from substances. Identify which locations you can avoid entirely and which require a specific coping plan.
- Identify objects, times, routines, and sensory experiences that trigger cravings. Remove what you can from your environment and create a plan for cues you cannot eliminate.
- Rate each trigger on a scale of 1 to 10 for how strongly it activates cravings. Focus your avoidance and coping energy on the highest-rated triggers first.
- Share your trigger map with your therapist, sponsor, or support network so they can help you maintain accountability and offer support during high-risk moments.
Replacement Strategies
References
- Bowen, S., Witkiewitz, K., Clifasefi, S. L., Grow, J., Chawla, N., Hsu, S. H., Carroll, H. A., Harrop, E., Collins, S. E., Lustyk, M. K., & Larimer, M. E. (2014). Relative efficacy of mindfulness-based relapse prevention, standard relapse prevention, and treatment as usual for substance use disorders: A randomized clinical trial. JAMA Psychiatry, 71(5), 547-556. https://doi.org/10.1001/jamapsychiatry.2013.4546
- Jasinska, A. J., Stein, E. A., Kaiser, J., Naumer, M. J., & Yalachkov, Y. (2014). Factors modulating neural reactivity to drug cues in addiction: A survey of human neuroimaging studies. Neuroscience & Biobehavioral Reviews, 38, 1-16. https://doi.org/10.1016/j.neubiorev.2013.10.013
- Kelly, J. F., Hoeppner, B., Stout, R. L., & Pagano, M. (2012). Determining the relative importance of the mechanisms of behavior change within Alcoholics Anonymous: A multiple mediator analysis. Addiction, 107(2), 289-299. https://doi.org/10.1111/j.1360-0443.2011.03593.x
- Marlatt, G. A., & Donovan, D. M. (Eds.). (2005). Relapse prevention: Maintenance strategies in the treatment of addictive behaviors (2nd ed.). Guilford Press.
- National Institute on Drug Abuse. (2020). Drugs, brains, and behavior: The science of addiction. https://nida.nih.gov/research-topics/addiction-science/drugs-brain-behavior-science-of-addiction
- Witkiewitz, K., & Marlatt, G. A. (2004). Relapse prevention for alcohol and drug problems: That was Zen, this is Tao. American Psychologist, 59(4), 224-235. https://doi.org/10.1037/0003-066x.59.4.224
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Common Questions
What is the Mapping Your Relapse Triggers worksheet?
Relapse prevention research (Marlatt & Donovan, 2005; National Institute on Drug Abuse, 2020; Witkiewitz & Marlatt, 2004) consistently identifies environmental cues as one of the most powerful triggers for substance cravings and return to use.
How do I use the Mapping Your Relapse Triggers worksheet?
Read through this resource to learn key concepts. Share with your therapist or use as a study reference. You can print this sheet or bookmark it for quick access later.
Is the Mapping Your Relapse Triggers worksheet free?
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