Sensory Triggers

What Are Sensory Triggers?

Sensory triggers are things you see, hear, smell, taste, or feel that remind you of past drug or alcohol use. These triggers can cause sudden cravings or emotional reactions, even if you’re not aware of why.

Because addiction affects the brain’s memory and reward systems, sensory cues can bring back powerful memories and feelings connected to using.

The Five Senses and Triggers

1. Sight (Visual Triggers)

• Seeing people, places, or objects connected to using
• Watching movies or videos showing drug or alcohol use
• Passing by a neighborhood, bar, or gas station where you used to buy or use

2. Smell (Olfactory Triggers)

• Smelling  alcohol, smoke, or certain perfumes/colognes
• The scent of a house, a car, or a person from your using days
• Even  pleasant smells (like certain foods) that remind you of your old routine

3. Sound (Auditory Triggers)

• Hearing a song you used to listen to while high or drunk
• Sounds from parties, bars, or traffic near where you used
• Arguments, loud noises, or emotional tones that bring up stress or trauma

4. Taste (Gustatory Triggers)

• The taste of certain drinks (alcoholic or not)
• Foods you used to eat while using
• Certain snacks, coffee, or energy drinks that were part of your old pattern

5. Touch (Tactile Triggers)

• The feeling of handling money or certain materials
• The sensation of being in a car or room associated with using
• Physical sensations like warmth, pain, or even certain clothes

Managing Sensory Triggers

• Avoid known triggers when possible. Stay away from people, places, or situations that set you off.
• Create new associations. Replace old routines with healthy habits—new music, new scents, new people.
• Ground yourself. Use mindfulness or deep breathing to stay present when triggered.
• Talk about it. Share your experiences with a counselor, sponsor, or group. Triggers lose power when you talk about them.
• Have a plan. Know what you’ll do if you feel triggered—call someone, go for a walk, pray, or attend a meeting.