Drinking Triggers Assessment Tool: Find Your Triggers and Tame Them

The Science Behind Triggers

Before we learn how to deal with triggers and cravings, let’s geek out a bit and learn about the science behind them. For a deep dive, check out “Understanding Your Triggers for Drinking.” For now, here’s the gist:

• Triggers are brain-based. In neuroscience terms, triggers are all about associations our brain makes between behaviors (or situations) and outcomes. Alcohol floods our brain with dopamine — the reward neurotransmitter that gives us a rush of pleasure and keeps us coming back for more. The context in which we drink, in turn, is where triggers are born. Situations, events, sensations, and even our own thoughts can get connected to drinking and to the rush of dopamine that follows. It’s as if our brain bookmarks those circumstances with a sticky note that says “This felt good — come back for a dopamine refill.”
• Triggers lead to cravings. While triggers in and of themselves can’t “make” us drink, they sure make it more likely that we will if we don’t address them. Why? Because triggers tend to set off cravings for booze, sending us into “I need a drink” mode. Once again, cravings are all about brain chemistry. When a strong craving hits, it might seem like it will last forever, but most peter out within seven to 20 minutes.
• Some triggers arise from external factors. Places or situations where people tend to drink — or ones where we drank in the past — can serve as triggers. And it’s not just the bars, restaurants, New Year’s Eve bashes, and bachelorette parties either — everyone’s situational triggers are unique.


  
  For example, are you used to grabbing a six-pack of beer every time you go to a certain grocery store? Did your “Monopoly and Margaritas” night tradition lead to a “I don’t do board games without booze” mentality? Do you find it hard to picture eating linguini and clams without the wine that you decided “matches it perfectly,” or getting on a plane without a vodka tonic at the airport bar? All of these — and more — are common external triggers for drinking. 
• Other triggers are generated by our internal state of mind. Science says that certain emotional states are more likely to serve as triggers for alcohol cravings. Specifically, anxiety or tension, sadness, stress, frustration, or irritability tend to be associated with urges to drink.
• Triggers are sneaky. Smoking out our triggers can be tricky — they’re often subtle! It’s not always a billboard ad suggesting that a certain beer will make you have more fun. Sometimes the smell of a certain dish, a specific time of day, or even a happy occasion such as a new job can trigger an urge to drink.
• Neuroplasticity makes them weaker if we don’t give in. We can’t avoid events, feelings, or situations that act as triggers — our friends will still get married, people on Love Is Blind will still talk about love, and the holidays will still happen again each year. However, thanks to the amazing power of neuroplasticity — the brain’s ability to rewire itself — every time we make it through our trigger without giving in, we weaken the circuitry around it.
• Intentionally creating new associations around the trigger helps the process. Each time we respond to our trigger in a way that boosts dopamine naturally, we strengthen the neural pathways that steer us away from the urge to drink and toward the healthier associations we’re setting in place.

How do we tap into the power of neuroplasticity to deal with triggers and the cravings they give rise to? First, we have to be aware of them. Then, we can use some handy science-based techniques to “tame” the specific triggers that give us the most trouble. Neuroplasticity will do the rest — the more we respond to our triggers in healthier ways and create new associations around them, the less powerful they’ll get with time.

What Is the Drinking Triggers Assessment Tool?

How do we go about rewiring our brain to make triggers and cravings fade into the background? First, we need to get into research mode, channeling our inner scientist to scope out the lay of the land when it comes to our own drinking and craving patterns. 

This is where the Drinking Triggers Assessment Tool comes into play! Answer the questions in the Drinking Triggers Assessment Tool to see which triggers loom large for you. You can then tackle each one individually by using some science-based techniques to loosen their hold over you and create new neural pathways.

It’s time to do some more digging! 

Tame Your Triggers

Once you’ve filled out the Drinking Triggers Assessment Tool, the next step is taming the triggers. Now that you’ve figured out which triggers tend to show up the most, let’s talk strategy! Remember, the key is not giving in to the trigger (or the craving it gives rise to) by reframing the situation. 

We can also address the triggering scenario directly when possible, using distractions or simply removing ourselves from the situation to create distance. To make the change stick and give neuroplasticity an additional boost, it’s also helpful to actively build positive associations with the triggering emotion, situation, or event by responding in a way that naturally increases dopamine levels. 

Ready to tame those triggers?

1. Work Stress Winds Us Up — But We Can Learn To Unwind 

If you’re a fan of The Office, you’ve seen how work stress can lead to boozy situations on screen. From Michael downing vodka and orange juice during a board meeting to Meredith stashing whiskey in her desk drawer, alcohol flows freely, often in response to work stress. 

And while real life is more complicated, work stress is a classic drinking trigger for many of us. It doesn’t matter if you’re a fireman putting your life on the line or a data analyst searching through spreadsheets — work stress can take a toll. In fact, according to OSHA (the Occupational Safety and Health Administration), 83% of Americans report suffering from work-related stress, with 54% of them reporting that it trickles into their home life. That’s a whole lot of cortisol flowing!

Alcohol may seem to relieve stress at first, but in fact it only makes the situation worse. For one thing, showing up to work with a hangover (or, even worse, drinking on the job) is unlikely to help our career. Moreover, alcohol boosts cortisol levels, interferes with sleep, and slows down our thinking. The result? We’re groggy, anxious, and our work feels more overwhelming than ever. 

If work stress has you considering a mid-meeting screwdriver as an option, you’re not alone. Research shows that work stress can lead to drinking, especially in young adults just entering the workforce. But it doesn’t have to!

Tame the trigger:

• Try the “two minute rule” to keep stress at bay. It’s simple: if the work task can be done in two minutes or less — do it. You’ll thank yourself later when your browser isn’t crashing from all the open tabs at 4 p.m.
• When stress hits, do some desk yoga. Do some simple stretches and breathing exercises at your desk to recenter and refocus. If you’re feeling a panic attack coming on, splashing cold water on your face can work wonders!
• Decompress after work. Have a self-care plan in place for when you

2. Stress Saps Our Strength — Let’s Get It Back

Besides work stress, general life stress can be the mother-of-all triggers, and many of us find ourselves reaching for the bottle in times of stress. One study found that additional stressors increased heavy drinking rates in men by 24% and in women by 13%. And while that work stress we mentioned earlier tends to top the list, there are many other sources, including legal, social, and health-related stress.

But booze doesn’t actually help ease our stress, in spite of the illusion of relaxation we might get from alcohol’s depressant properties. Because of the rebound effect caused by the brain’s attempt to rebalance itself, our stress tends to make an even stronger comeback the next day. Now, on top of the original source of stress looming large in the light of day, we have a nasty hangover to deal with! 

If stress is your trigger, let’s tackle it together and learn some healthier ways to cope.

Tame the trigger:

• Get a mindfulness practice going. Getting in the habit of being present in the moment and observing the world around you without judgment is one of the most powerful science-backed stress-busting weapons. There’s no need to wait until stress triggers alcohol cravings — having a mindfulness practice in place no matter what else is going on will set you up for long-term success. From yoga and meditation to sound healing and deep breathing, there are plenty of mindfulness “flavors” to discover!
• Sweat out the stress. Exercise is another stress-slashing superpower. Science shows it naturally lowers cortisol levels while boosting endorphins and oxytocin. And it’s a powerful craving buster! Once again, the key is to get a practice going for sustainable long-term stress reduction. However, you can also use it in the moment to “walk off” (or “box out”) the craving triggered by stress.
• Tap into the healing power of nature. The science-backed healing powers of nature make it a great “trigger tamer” for stress-related alcohol cravings. If you live in the city, spend some time in the park or even in your apartment courtyard. And to bring nature indoors, plant an herb garden on your windowsill!

3. Loneliness Leaves Us Longing — Time To Take Control

If being surrounded by quarrelsome coworkers can drive some of us to drown our troubles in happy hour, being alone can be just as triggering. It’s no wonder that alcohol misuse skyrocketed during the isolating months of the COVID pandemic! And the fact that home delivery of booze became a thing didn’t make it any easier.

One study found that loneliness was a factor in 63% of AUD cases in adults over the age of 45. Participants also reported that “loneliness … preceded the first drink on a typical drinking day.” And it’s not just older adults who feel the burden: another study showed that being a lonely child increased the odds of ending up on the path to alcohol misuse later in life.

However, the reality is that alcohol isolates us further. With our prefrontal cortex offline, we’re not as engaged and have trouble forming authentic connections. Loneliness and alcohol tend to fuel each other: the more we drink, the less bandwidth is left for fulfilling social interactions.

If loneliness is your trigger, it’s time to take action!

Tame the trigger:

• Make the first move. If you’ve gotten out of touch with friends and family members, make the first move by calling or sending a friendly text or email. Chances are, you’ll make their day!
• Socialize while getting fit. Sign up for a group exercise class, such as yoga, kickboxing, or spinning (or go virtual if you like!). Getting your sweat on with others builds camaraderie while giving you a healthy boost of endorphins and keeping cravings at bay.
• Go digital. These days the way out of loneliness is as easy as logging into a supportive community online. Reframe’s forum is a 24/7 source of support and encouragement! Once you see how well it works, each time you log in will give you a little dopamine boost — you’ll know relief is coming!


4. Boredom Brings Unease — Let’s Get Curious Instead

As Chrisopher Moore writes in Island Sequined Love Nun, “Boredom can be a lethal thing on a small island.” And boy, is that true. Boredom — the absence of stimulation — makes the hours drag on. It can send us right into rumination — a pattern of self-referential thinking controlled by the brain’s “default mode network” (DMN), which is also home to habits and addictions.

Even though alcohol might seem like a temporary solution to boredom, it ends up sending us deeper into “default mode.” So let’s debunk the myth that alcohol fuels creativity — science says it actually does the opposite by hindering cognitive control and making new neural connections less likely. In other words, booze puts out the creative spark and is likely to make us even more bored instead.

Ready to bust through boredom without booze? 

Tame the trigger:

• Learn new skills. Actively build up your life with enriching activities to stave off boredom. Learn a new language, follow a news podcast, or teach yourself how to make digital art.
• Reframe boredom as an opportunity. When you find yourself feeling bored, see it as your brain sending you a notification: “There’s room for something interesting to happen — time to get curious!” Befriending boredom in this way naturally makes it less distressing — and less triggering.
• “Fake it till you make it.” Sometimes busting out of boredom calls for a bit of trickery. Even if what you’re engaged in doesn’t feel all that engaging, stick with it as if it is. Keep reading the book for a few chapters, watch that documentary that left you yawning in the first few minutes, and see if there’s something in there that will spark curiosity. As Andy Warhol says, “You need to let the little things that would ordinarily bore you suddenly thrill you.” And sometimes acting “as if” something is exciting actually sparks some bona fide curiosity.

5. Celebration Can Spell Trouble — Let’s Bring Back the Joy

From the ball dropping on New Year’s Eve to the eggnog at Christmas or beer at the Fourth of July barbeque, booze tends to be synonymous with celebration in our culture. (Even emojis for celebration feature champagne glasses as an option!) 

However, in the long run alcohol is more of a party pooper than a party starter. We’re likely to get moody, drowsy, and wake up with a hangover the next morning. And those “fun memories”? They’ll be clouded in the morning-after brain fog.

With a bit of mindful preparation, you can change your approach to celebrations and make them even more memorable. (And for some handy tips on dealing with peer pressure, check out “Drinking With Friends: How To Avoid Peer Pressure When You Cut Back.”)

Tame the trigger:

• Reframe the celebration. Focus on the true meaning of the celebration and reflect on it by writing in a journal in the days before. Whether it’s St. Patrick’s Day, Thanksgiving, or the Fourth of July, dive into the history of the event to add a layer of significance and keep your prefrontal cortex engaged through learning.
• Capture the moment. Take on the role of the party’s official photographer and focus on capturing all the big moments — as well as the funny ones! First off, holding a glass will be hard. Plus, your mind will be engaged, and getting the creative juices flowing will act as a natural dopamine boost.
• Start new traditions. Why not take the reins in your own hands and start your own booze-free holiday tradition? Get together for a stargazing session instead of a midnight toast on New Year’s Eve, or organize a charity walk during the holiday season (which doubles as an exercise session!).


6. Socializing Can Set Us Up for a Slip — Let’s Go In Prepared

Many people see alcohol as “social glue,” and if you’re one of them, you’re certainly not alone. Science shows that we’re more likely to drink when those around us are doing it too. In fact, we’re biologically wired to crave acceptance and join in on the “fun.”

In reality, booze isn’t all that conducive to meaningful interactions. From drunken phone calls at 2 a.m. we regret the next morning to insensitive “jokes” that rub others the wrong way, our actions under the influence are far more likely to derail our social life than help it.

Simply realizing that alcohol doesn’t deliver on its promises when it comes to boosting our social game can take away some of the trigger’s power. Here are a few additional tips for socializing booze-free.

Tame the trigger:

• Have a buddy on call. If you know a potentially triggering social event is coming, let a trusted friend or family member know ahead of time. Plan to text or call throughout the night, especially if you need to make a quick getaway.
• Play the question game. Next time you’re at a social event, focus on learning five facts about each person you talk to. (Go for ten if you’re feeling ambitious!). Even if you already know someone, try to get to know them better. This simple trick will make you a great conversation partner while keeping you too busy to think about booze. A double win!
• Use humor. One of the best ways to diffuse a tense social situation (and get a natural serotonin and dopamine boost while you’re at it) is by using humor. For example, you can decline an offer to drink by saying “Saving all the calories for dessert — the tiramisu looks delicious!” (For more tips on sober socializing, check out “Gain Insights on Effectively Managing and Overcoming Peer Pressure in Social Situations While Staying Sober.”)

7. Entertainment Can Entrap Us — Time To Break Out

Watching a TV show or movie, reading a book, or scrolling through YouTube can be a well-deserved break after a long day, but watch out — the world of entertainment is full of triggers. Some are easy to spot: Cheers is set in a bar (where “everybody knows your name” and your drink order), and How I Met Your Mother might as well be. Others are more subtle: for example, there’s Ron Swanson’s legendary love for whiskey on Parks and Recreation. It’s not the focal point, but it can still plant that “whiskey equals suave sophistication” seed in our mind.

It’s easy to forget that the actors on the screen are, well, acting. They’re not actually drunk, and would look and sound very different if they were. In reality, sipping wine as Carrie Bradsahw does when she writes her column in Sex and the City is unlikely to produce genuinely good ideas. And nobody looks as glamorous as Audrey Hepburn playing Holly Golightly in Breakfast at Tiffany’s while sipping actual cocktails.

The good news? With a bit of planning and curating you can weed out the triggers while keeping the entertainment.

Tame the trigger:

• Curate carefully. It’s easy to fall into the pattern of watching whatever shows pop up in our Netflix queue or YouTube feed. Research what you plan to watch beforehand and look for disclaimers such as “substances” to get an idea of what the content will contain.
• Call out the illusion. When you see alcohol glamorized on the screen, call it out. You can do it silently in your head if you want — and feel free to make it funny! (For example: “Remember, her drink may look classy, but so does sparkling water, and it’s way better for your dance moves!” Or: “She’s got the pearls and the cocktail, but let’s be honest, Holly could use a good therapist more than another drink!”)
• Get into “quit lit.” There are lots of inspiring books out there that make it easy to get excited about drinking less (or not at all). Adding them to your audiobook library or book cabinet is sure to keep you entertained while decreasing the urge to drink. Check out “​​The 10 Best Sober Books To Read on Your Alcohol-Free Journey” for ideas!


8. Curiosity Can “Kill the Cat” — Let’s Reroute to Safety

Eleanor Roosevelt put it this way: “I think, at a child’s birth, if a mother could ask a fairy godmother to endow it with the most useful gift, that gift should be curiosity.” Curiosity is, indeed, a powerful force that allows us to learn and discover the world outside and within ourselves. From learning new languages, discovering the structure of DNA, exploring the moon, and finding a new species of spiders, the sky, as they say, is the limit.

However, we’re also prone to curiosity about things that aren’t all that great for us. “What if this cocktail will make the party more fun?” “What if that wine really does bring out the flavor in the pasta?” If we’re not careful, that “what if” can quickly turn into “why not” — and next thing we know, we find ourselves with a drink in hand.

Luckily, with a bit of planning we can channel our curiosity in a productive way. Ready to “save the cat”?

Tame the trigger:

• Get curious about mocktails. If fancy cocktails with names like “Spumante Molto Rosso” pique your curiosity in a way that makes you want to try it, reroute the same sense of wonder to mocktails! Trust us, there’s no shortage of exciting varieties out there: Cucumber Sekanjabin Sharbat, Sparkling Tangawizi, or Espresso Notini, just for starters.
• Go on a curiosity walk. Next time curiosity strikes in a less than healthy way, take yourself on a “curiosity walk.” Stroll through the streets or a park for a few minutes and set a goal of finding 10 interesting things. A dog playing in the grass, a glove someone dropped in the street, a mural painted by kids from a local school — there are plenty of everyday gems out there to get curious about.
• Start a curiosity journal. Similar to a curiosity walk, a curiosity journal can be your go-to solution for those times when that “What if?” thought pops up in a way that could get you off track. Channel your curiosity into safer waters by writing down 10 ideas that you find interesting or 10 subjects you want to explore in the future. (For example, “What will AI be like in 50 years?” “What do animals dream about?” “How does the placebo effect work?”)