Drinking Triggers Quiz

In which of these situations do you like to drink the most?

Identify Your Triggers

• When you are tired after a day at work?
• When you are feeling lonely?
• When you're bored at home?
• When celebrating a special occasion?
• When you are with friends at a social event?
• When you've had a difficult day and need to unwind?
• When you are watching a sports game or a movie?
• When you want to try a new drink or cocktail?

The Science Behind Triggers

Before we learn how to deal with triggers and cravings, let's explore the science behind them. Here's what you need to know:

Triggers are brain-based. In neuroscience terms, triggers are associations our brain makes between behaviors and outcomes. Alcohol floods our brain with dopamine — the reward neurotransmitter that gives us pleasure and keeps us coming back for more. The context in which we drink is where triggers form. Situations, events, sensations, and even thoughts can become linked to drinking and the dopamine rush that follows.

Triggers lead to cravings. While triggers can't force us to drink, they make it more likely if we don't address them. Triggers often set off cravings for alcohol, putting us in "I need a drink" mode. Cravings are rooted in brain chemistry, and while they feel intense, most fade within seven to 20 minutes.

Some triggers arise from external factors. Places or situations where people tend to drink — or where we drank in the past — can serve as triggers. Everyone's situational triggers are unique. For example, grabbing beer at a specific grocery store, associating board games with drinks, or pairing certain foods with wine are common external triggers.

Other triggers come from our internal state. Certain emotional states are more likely to trigger alcohol cravings, including anxiety, sadness, stress, frustration, or irritability.

Triggers can be subtle. Identifying triggers isn't always straightforward. Sometimes a smell, time of day, or even a happy occasion can spark an urge to drink.

Neuroplasticity helps weaken triggers. We can't avoid all triggers, but thanks to neuroplasticity — the brain's ability to rewire itself — each time we resist a trigger, we weaken its hold. Creating new, positive associations around triggers strengthens neural pathways away from drinking.

What Is the Drinking Triggers Assessment Tool?

To rewire your brain and reduce the power of triggers, start by understanding your drinking and craving patterns. The Drinking Triggers Assessment Tool helps you identify which triggers affect you most. Answer the questions to see which ones stand out, then use science-based techniques to address them individually and build new neural pathways.

Tame Your Triggers

Once you've identified your main triggers, it's time to tame them. The key is not giving in to the trigger or craving by reframing the situation. Use distractions, remove yourself from triggering scenarios, and actively build positive associations to boost dopamine naturally. Ready to take control?

Common Triggers and How to Manage Them

1. Work Stress

Work stress is a common trigger. While alcohol might seem to relieve stress, it actually increases cortisol, disrupts sleep, and impairs thinking, making work feel more overwhelming.

Tame the trigger:

• Use the "two-minute rule": If a task takes two minutes or less, do it immediately.
• Practice desk yoga or simple stretches and breathing exercises.
• Have a self-care plan for after work to decompress.

2. General Stress

Life stressors can significantly increase heavy drinking. Alcohol's depressant properties might create an illusion of relaxation, but stress often rebounds stronger the next day.

Tame the trigger:

• Develop a mindfulness practice through yoga, meditation, or deep breathing.
• Exercise to lower cortisol and boost endorphins.
• Spend time in nature, even if it's a city park or indoor plants.

3. Loneliness

Loneliness can be just as triggering as social stress. Alcohol misuse often increases during isolating times, and drinking can further isolate us by reducing genuine social engagement.

Tame the trigger:

• Reach out to friends or family with a call or message.
• Join group exercise classes to build camaraderie and boost endorphins.
• Connect with supportive online communities like Quitemate's forum for encouragement.

4. Boredom

Boredom can lead to rumination and trigger drinking. Contrary to myth, alcohol hinders creativity and cognitive control.

Tame the trigger:

• Learn new skills or engage in enriching activities.
• Quitemate boredom as an opportunity to get curious.
• Stick with activities even if they don't immediately engage you; curiosity may follow.

5. Celebration

Alcohol is often tied to celebrations, but it can lead to mood swings, drowsiness, and hangovers, clouding happy memories.

Tame the trigger:

• Focus on the true meaning of the celebration and journal about it.
• Take on the role of photographer to stay engaged and creative.
• Start new, alcohol-free traditions like stargazing or charity walks.

6. Socializing

Many see alcohol as "social glue," but it often leads to regrettable actions and strained relationships.

Tame the trigger:

• Have a trusted friend on call for support during social events.
• Focus on learning new things about people to stay engaged.
• Use humor to decline drinks and lighten the mood.

7. Entertainment

TV shows, movies, and other media often glamorize drinking, creating subtle triggers.

Tame the trigger:

• Curate your content and check for substance-related disclaimers.
• Call out alcohol glamorization mentally or with humor.
• Explore "quit lit" — books about sober living — for inspiration.

8. Curiosity

Curiosity about new drinks or experiences can lead to unintended drinking.

Tame the trigger:

• Channel curiosity into exploring mocktails instead.
• Go on a "curiosity walk" to discover interesting things in your environment.
• Keep a curiosity journal to explore safe and fascinating topics.