How People, Places, and Things Impact Recovery: Managing Triggers

Written by Renee W.

In early recovery, I heard a lot of well-meaning comments in the form of advice. Some were annoying, some were profound, but most were meaningful, at least in some ways.

“Stay away from people, places, and things.”

It’s one of those phrases that stuck with me—like a mantra—but back then, I didn’t fully understand it, which is fine because nothing really made much sense back then.

Yes, I knew the obvious things: to avoid bars, clubs, and that old crowd. What I didn’t understand until later was how deeply people, places, and things shape not just our environment but also our mental and emotional states.

 None of this would have ever clicked if I hadn’t come face-to-face with unexpected triggers. It was then I understood why these words carry so much power.

The power of people

We hear that we are the sum of the five people we spend the most time with. In recovery, this sum of parts takes on a whole new level of significance. For me, it wasn’t just about cutting ties with those who supported my addiction. It was also about recognizing that some of the relationships I had held onto were as toxic as the substance I tried to leave behind.

I had this friend—let’s call her Nicole. Nicole wasn’t a drinker and had never struggled with substances. I figured she was safe to be around. But something would happen to me every time I was around her. I would leave feeling more anxious, overwhelmed, and craving alcohol. I couldn’t quite put my finger on why. Nicole wasn’t offering me alcohol. She never wanted to drink together. She never even talked about it.

What she did bring to the table was drama. She thrived on chaos—gossip, complaints, and negativity. Every single interaction with her left me emotionally drained, craving the thing I was trying to escape.

This was a crucial lesson for me. I learned that even people who don’t drink or use can be detrimental to my recovery if they emotionally wear me down. Other peoples’ energy, moods, and behaviours can subtly influence how we feel about ourselves and in turn, our recovery. Over time, I had to make the difficult decision to distance myself from Nicole and others like her, even though we had years of history.

My sobriety had to come first.

It’s not just about cutting people out, though. Recovery also taught me to seek out those people who lift me up. In my support group, I found people who understood the daily struggle. They didn’t just talk the talk—they actually walked the walk. Surrounding myself with those who were on the same path helped me feel less alone, and more importantly, less vulnerable to those sneaky emotional triggers.

The power of places

One of the hardest lessons I had to learn was that certain places would simply be off-limits. I knew bars would be a no and didn’t have a problem with that. I could go to annual holiday parties or wedding receptions where everyone else was drinking, as long as I drank water and had an “escape plan” if I felt uncomfortable.  

I realised quickly that certain places carry memories. They carry energy. And for me, they carried  overwhelming feelings that triggered a desire to drink.

I remember one evening going out to dinner with a group of people who I knew would be drinking. I felt strong enough before I went. It didn’t take long before the familiar smell of beer, the clink of glasses, and the dim lighting started to tug at something deep inside me. It wasn’t necessarily about wanting a drink—it was about wanting to escape—just like I used to. I needed to numb myself. I didn’t even make it an hour that evening before I had to get out.

It’s not just bars and dinners that can be problematic. For five years, I had to force myself not to drive down a certain street in my hometown—the one downtown with the liquor store and the wine store. This street houses both stores, and they are right next to each other. I knew that even driving down that familiar street would send me into a panic that I may not recover from. It wasn’t worth it.

For many of us, our environment is filled with these subtle but powerful triggers, and it’s not just the obvious places like bars or parties. Maybe it’s a neighbourhood that you associate with bad decisions. Maybe it’s a friend’s living room where you spent many nights numbing out.

What I learned—and what I wish I had known sooner—is that choosing to stay away from certain places isn’t about being weak. It’s about being smart. It’s about protecting your peace and your progress at all costs.

The power of things 

One of the strangest realisations I had in early recovery was how much an object—a single thing in the world—could aggressively pull me back into old habits.

I was cleaning out my kitchen one day when I found an old bottle opener. Something so small, so irrelevant, yet the minute I held it, I felt a pang of nostalgia for my drinking days. I quickly tossed it in the trash, but that moment stuck with me.

It’s funny how things—objects, songs, even clothing—can trigger memories that seem so far away from the life you’re living now but are still very much alive in your subconscious. For me, it wasn’t just the obvious items like alcohol bottles or shot glasses, either.  It was the music playlists I’d created, the fancy wine glasses I kept, or even certain candles whose scents reminded me of specific nights. These seemingly harmless objects became physical representations of a past I was trying to move away from.

So, armed with the advice from my support group,  I did a purge. A thorough one. I threw away anything that tied me to my drinking days, no matter how sentimental it felt. It was hard, but it was also liberating.  It’s so much easier to stay sober when you’re not surrounded by constant reminders of your old life.

Recognizing and managing triggers

Please understand this: triggers are sneaky. They usually don’t announce themselves. They don’t send warning signals. Sometimes they creep up in the form of a familiar scent, a song, or an offhand comment someone makes.

In those early days of recovery, I didn’t even realise I was being triggered half the time. It wasn’t until I found myself deep in a craving or a depressive episode that I could trace it back to its origin.

Recovery has taught me so many things, but perhaps the biggest lesson is tied to self-awareness. To know what sets me off—whether it’s a person, a place, or a thing—changes everything. The awareness then gives me the power to manage it.

I have learned to tune in to my body’s cues:

• Am I clenching my jaw?
• Are my shoulders tense?
• Is my mind racing?

These are often the first signs that something is triggering me.

For a long time, I thought managing triggers was about avoiding them.  And yes, in some cases, that’s the answer: avoid the people, places, and things that trigger me.

But over time, I also learned that recovery is more than just avoiding triggers—it’s about building resilience. It’s not just about running away from triggers; it’s about learning to cope with them when they inevitably arise. And one thing is for sure: they will.

One tool that has changed everything for me is mindfulness. I’ve learned to pause and take a few deep breaths when a trigger hits. Instead of reacting, I try to sit with the discomfort and remind myself that this, too, like all emotions will pass. I remind myself of why I got sober in the first place. I remind myself how far I’ve come. Often, I say it out loud.

Having a plan is another great tool. When I was in rehab, I worked with my counsellor to create a list of coping strategies I could turn to when triggers hit hard. Simple go-to distractions like calling a sober friend, taking a walk, or listening to a podcast tend to refocus my mind and break the craving cycle in its tracks.

Building a new environment

As much as recovery has to do with  managing the old triggers, it’s also about building a new environment—one that is healthier. I started finding new places to spend my time, ones that didn’t have memories tied to my addiction. I found peace and joy in nature, hiking trails, and coffee shops. I started trusting people and made new friends who supported my sobriety. I started surrounding myself with filled my soul and brought me peace.

The initial part of sobriety is staying away from alcohol or drugs, but recovery is much more than that. Recovery is about  creating a life that nurtures and protects you.  And sometimes that means making hard choices—letting go of people, places, and things that no longer serve you.

But let me tell you, it’s worth it. The more distance I put between myself and my old life, the more peace I’ve found. And in that peace, I’ve discovered the true joy of sobriety. At the time of this writing, I have about five and a half years of recovery—something I wouldn’t trade for anything.

Managing people, places, and things will seem daunting at first, but it’s truly one of the most empowering parts of recovery. It’s about reclaiming your world and making conscious choices that support your new life. Yes, the triggers will still be lingering around, but over time, and with patience and tools, they will lose their power.

How can Centres for Health and Healing help?

Recovery is not easy—but remember you do not have to go through these challenges alone. People, places, and things can trigger emotions, but with the right support, it is possible to learn how to manage triggers and to build a life that supports your sobriety.

Take a moment today to reflect on your environment—are there people, places, or things that may be holding you back? If so, it might be time to make changes.

At Centres for Health and Healing, we are here to help guide you through these crucial decisions. We have the tools and support you need to protect your sobriety and thrive in recovery. Reach out to us today to find out what we offer. We are with you every step of the way.