Tracking Triggers: 14 Tools for Managing Addiction & Trauma
Who likes scary movies? I’m a huge fan! Except for the hack ‘em slash ‘em kind. I used to like those, but not so much these days. Triggers remind me of a scary movie. They can give you a jump scare and scare the crap out of you when you least expect them. Bastards. Other times, the triggers are creeping and crawling all stealth like, being super silent. Before you know it, they invaded your emotions, mental health, recovery, and healing. Bastards.
Whether you’re in addiction recovery or healing from relational trauma (or you’re like I was and managing both because hey, why not, right?), tracking your triggers is one of the most helpful things you can do. Why? Because you can’t manage what you don’t understand. That’s why there’s that saying, “You don’t know, what you don’t know.”
There’s an opportunity for growth here. An opportunity for you to be curious about your triggers rather than swallowed up by them or be judgmental. And that means you start taking your power back. Yes!
I’ve learned this the hard way more than once. I remember I would get this tightening in my gut, rapid pulse, and could hear my heart pounding in chest every time I opened up a forum I used to visit after my husband’s disclosure.
For the longest time, I attributed those feelings to relational trauma because, Occam’s Razor, it made the most sense. However, I was wrong. My body was sending up flares that I didn’t see. Those triggers were from the site itself. It was an unhealthy place for me to visit because I wasn’t resonating with what people were saying. I wasn’t connecting to it. No matter how much I wanted to fit in there, I realized I didn’t belong, and that was triggering me. I had to be open to noticing the signs my body was sending and when the signs were happening.
Why Track Your Triggers?
Whether you’re dealing with addiction recovery, trauma healing, or broader mental health challenges, we often think of triggers as these big things like seeing someone use our DOC or having a huge fight with our partner. But triggers can be tiny, subtle, and even surprising:
A smell.
A song.
A look someone gives you.
A tone of voice.
Stress at work.
Feeling left out.
Even positive things like holidays and celebrations can stir things up.
When you start to see the patterns, and you notice those flares, (the when, where, and how), you can build a toolkit that’s tailored to you. Tracking also helps you separate what’s yours to work through from what’s just life being life (because sometimes, it’s not a “trigger,” it’s just Tuesday).
Ways to Track Triggers: Find What Fits You
Everyone’s brain works differently, so the key is to find what feels natural. Otherwise, you won’t stick with it. Here are a bunch of creative and practical ways to keep track of your triggers:
1. Old-School Journaling
If you’re a regular Bookender, you knew this would be on the list (and thank you for your loyalty!). Writing it down by hand can help you process as you track. Each time you notice a trigger, take a moment to jot down:
What happened
What you felt (emotionally and physically)
What thoughts popped up (if any, because sometimes it’s a jumbled mess and that’s okay)
How you responded
Would you like to have responded differently
What steps can you take to make that happen
2. Digital Notes (for the Tech-Lovers)
I love to write by hand, but even I like my apps. I use Google Keep all the time for my groceries so why not use it to track triggers? You can also use other apps like Apple Notes or a simple Word doc can be great for quick logging. You can also try habit-tracking apps and customize them to log triggers. Remember, this is your journey, you do whatever works best for you.
3. Mood & Energy Tracking Apps
It’s helpful to notice how you’re feeling and when you’re feeling it. Apps like Daylio or Moodpath let you log your moods alongside notes. Over time, you might see that certain moods tend to tie back to certain triggers. It could even be patterns that aren’t related to your journey: boredom leads to mindless snacking, stress leads to biting your nails, etc.
4. Color-Coded Calendars
If you prefer something that’s filled with bright colors, that can keep you motivated, and can also be a bit more private, a color-coded calendar is perfect! You can use a color system to mark days when you feel especially triggered. Over time, patterns might pop out:
Red = high trigger days
Yellow = mild
Green = smooth sailing
5. Emoji Journaling
Perhaps you’re more into pictures than you are colors. Or, maybe you’re like me and afraid you’ll forget what color represents what feeling. (Although those colors are super eacy to remember.) How about tracking your triggers and feelings with emojis in your notes. Example:
😡 (anger) + 🍷 (urge to use) + 💨 (stress) = fast logging that’s actually fun.
6. Voice Memos
If writing feels like a chore, talk it out. Record quick voice notes about what’s coming up for you. Then, when you have more time, you can listen back and spot patterns. Just make sure you listen back.
7. Trigger Mapping
This one’s visual: draw a simple map or chart of your main triggers, with arrows showing how each one typically spirals (like: criticism → shame → urge to numb). It’s a great way to get a bird’s-eye view of what you’re going through.
8. Creative Expression Logs
This one is for those of who are talented in arts department. You can try sketching or doodling your emotional state after a trigger. You might start seeing patterns in color, intensity, or even the type of shapes you use. Remember the color exercise? That’s a great way to help process your feelings.
9. Physical Object Tokens
This is one of my favorites. It reminds me of writing a check mark every time I wanted a cigarette. (Something else you can do for a trigger…check mark!) Keep a jar with beads, marbles, or stones. Each time you experience a significant trigger, drop one in. It’s a physical way to track your triggers and can give you surprising insight into how often you find yourself feeling triggered.
10. Post-It Wall Tracking
This if for my visual Bookenders. Stick a Post-it Note on a wall or board every time you’re triggered. After a while, rearrange them by type or intensity. Seeing your triggers outside your head makes things clearer. You can also try using different colors for different types of triggers: People, place, situations, emotions.
11. Gratitude Tie-Ins
It wouldn’t be a Bookends of Recovery post if we didn’t reframe things and look for the good, right? For every trigger you log, also jot down one thing you did well or something you’re grateful for. It keeps your tracking balanced. Remember, we’re not just a hot mess, we’re also making progress.
12. Wearable Trackers (Biofeedback)
Shout out to my tech friends! If you use a Fitbit or Apple Watch, you can track heart rate variability and stress levels. Spikes can signal triggers even before your brain fully registers them, so keep an eye on your heart rate…but please don’t be obsessed.
13. Buddy Check-Ins
We all need a healthy support system, whatever that may look like for you. You can set up a quick daily or weekly check-in with a trusted friend from your Sobriety Circle or Healing Hive where you share your biggest trigger moment. Bonus: it keeps you accountable and supported.
14. Trigger Code Word
Building on having that support system, it’s a great idea to have a simple code word you can text to a friend when you’re triggered. It’s real-time tracking and gives you a chance to pause and reflect before reacting.
What to Do With Your Tracking Info:
So now you’re tracking...what’s next? After a few weeks, take a step back and review it all. Ask yourself:
Do I see patterns (same time of day? Certain people?)
Are there triggers I can avoid or at least plan ahead for?
Which coping tools worked best?
Where do I still feel stuck?
What steps can I take to feel unstuck?
Should I see a professional or recovery/life coach
The goal isn’t to eliminate every trigger (spoiler: impossible). It’s to build awareness and strengthen your response skills.
Final Thoughts:
Tracking your triggers is like shining a flashlight into the shadowy corners of your healing and mental health. It takes effort, but the payoff is huge. You’ll have more clarity, more control, and a better sense of what your brain and body are really up to.
And because I’m all about making life easier, I created a simple worksheet to help you get started. Grab it, and let’s make those sneaky triggers way less scary.
If you have any questions, feel free to reach out! I love hearing from readers and supporting your journey. Just a heads up: I respond to all emails, except from solicitors. Solicitors get put on my mailing list. You’ve been warned.
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Sending positive vibes your way,
Laura
