How to Handle Stress, Cravings, and Setbacks in Recovery

Recovery is a journey, and like any journey, there will be bumps along the way. One of the biggest challenges people face after starting treatment is dealing with triggers—those moments, emotions, or situations that make you want to use again.

The good news? You’re not powerless against them. By recognizing your triggers and having a plan, you can stay on track even when cravings hit.

What Are Triggers?

Triggers are anything that sparks the urge to use again. They can be:

🔹 Emotional triggers – stress, anxiety, depression, loneliness, or even boredom

🔹 Situational triggers – being around people, places, or routines tied to past use

🔹 Physical triggers – withdrawal symptoms, lack of sleep, or pain

🔹 Social triggers – family conflicts, relationship struggles, or peer pressure

The key to success? Recognizing your personal triggers and having a plan to manage them.

How to Handle Triggers and Cravings

1. Change Your Environment

If certain people, places, or routines make you want to use, it’s okay to distance yourself from them. This might mean:

✅ Taking a different route home to avoid past drug-use spots

✅ Spending time with supportive people instead of those who still use

✅ Creating new habits that don’t revolve around substance use

You don’t have to completely change your life overnight—small changes add up.

2. Have a Go-To Coping Strategy

When cravings hit, have a plan for what you’ll do instead of using. Some ideas include:

✅ Calling or texting someone who supports your recovery

✅ Going for a walk, exercising, or doing something physical

✅ Practicing deep breathing or mindfulness techniques

✅ Journaling or writing down what you’re feeling

Even waiting 15 minutes can help a craving pass. The more you practice these strategies, the stronger your ability to resist cravings becomes.

3. Manage Stress in Healthy Ways

Stress is a major trigger, but you can learn healthier ways to cope:

✅ Practice self-care—get enough sleep, eat well, and stay hydrated

✅ Try meditation, prayer, or deep breathing exercises

✅ Listen to music, read, or do something creative

✅ Find a support group or talk to a counselor

The more you care for yourself, the easier it is to stay in control.

4. Have a ‘Recovery Emergency Plan’

If you feel yourself slipping, don’t wait until it’s too late to ask for help. Have a list of:

✅ People to call (a supportive friend, sponsor, or recovery coach)

✅ Meetings or appointments (support groups, therapy, or MAT services)

✅ Distractions or activities to keep your mind occupied

Remember: A craving or setback doesn’t mean failure. It’s part of the process. What matters is how you respond to it.

What If I Return to Use?

Relapse is not the end of recovery—it’s a detour, not a dead end. If you do slip, here’s what to do:

1️⃣ Get back on track as soon as possible. One mistake doesn’t erase all your progress.

2️⃣ Talk to someone. Shame and isolation make things worse—reach out for support.

3️⃣ Identify what triggered the relapse and make a plan to handle it differently next time.

4️⃣ Consider adjusting your treatment. If you’re in MAT or therapy, talk to your provider about additional support.

Recovery is about progress, not perfection. You’re not alone in this.

ARMOR Is Here to Help

If you’re struggling with cravings, triggers, or a recent setback, you don’t have to go through it alone. ARMOR’s mobile clinics provide:

✅ Medication-Assisted Treatment (MAT) to reduce cravings

✅ Counseling & peer support to help you through tough moments

✅ Primary care services to ensure your overall health is cared for

📍 Find an ARMOR clinic near you. We bring treatment directly to communities across rural Arkansas, making it easier to get help when you need it.

You are stronger than your triggers. Recovery is possible—one step at a time.