### Summary

#### Introduction- Presenter: Dr. Dawn-Elise Snipes- Topic: Understanding triggers and cravings- Goals: Define triggers and cravings, identify personal triggers, and discuss coping methods

#### Defining Triggers and Cravings- **Triggers**: Anything prompting a rewarding or survival response.- Examples: Touch (hot stove), sounds (alarm clock), sights (child's smile), smells (fall air), places (dentist's office), people (reminding you of someone), situations (new job).- **Cravings**: Repetitive, consuming thoughts or desires caused by triggers.- Example: Food commercials triggering hunger at night.

#### Components of Triggers1. **Sensory Awareness**:- Body perceives a stimulus and sends it to the brain.- Brain retrieves a schema to interpret and respond to the stimulus.- Neurochemical release depending on the schema (fight or flight, pleasure).

2. **Cognitive Awareness**:- Includes flashbacks and intrusive thoughts.- Brain determines how to handle the situation based on past experiences.

3. **Systemic Awareness**:- Body notices imbalances (blood sugar, dopamine levels).- Brain looks for past coping mechanisms to address the imbalance.

#### Coping with Triggers and Cravings1. **Identify Personal Triggers**:- Recognize triggers for specific feelings, thoughts, and behaviors.- Example: Hunger, tiredness, environmental factors (places, times of day).

2. **Developing Awareness**:- Be mindful of surroundings and internal states.- Journal recent triggers and analyze early warning signs.

3. **Increase Positive Triggers**:- Enhance the environment with positive stimuli (pictures, smells, music).

4. **Addressing Negative Triggers**:- Reduce or manage negative triggers (broken locks, unsafe situations).- Use coping strategies like deep breathing, meditation, exercise.

#### Practical Strategies1. **Four Square Breathing**: - Trigger relaxation response by deep breathing.

2. **Loving Kindness Meditation**:- Reduce stress response by fostering positive emotions.

3. **Increase Physical Safety**:- Modify environment to reduce stress (mirrors, locked doors).

4. **Address Comfort and Ergonomics**:- Improve physical comfort to enhance mood and focus.

5. **Build Positive Relationships**:- Use assertive communication and manage boundaries to feel secure.

6. **Recondition Responses**:- Change associations with negative triggers (e.g., payday as positive).- Make triggers more unpleasant if necessary (e.g., Antabuse for alcohol).

7. **Mindfulness and Journaling**:- Reflect on triggers and responses to understand and manage them better.

#### Handling Cravings1. **Stop, Look, Listen, and Feel**:- Recognize cravings as clues to unmet needs.

2. **Alternative Actions**:- Identify what is truly needed and find healthier ways to fulfill that need.

3. **Dealing with Persistent Cravings**:- Understand cravings as similar to a child's tantrum; resisting strengthens resolve.

### Time Codes for Major Points

00:00 Introduction and goals of the video02:00 Definition and examples of triggers06:30 Components of triggers (sensory, cognitive, systemic)10:45 Understanding cravings and their impact15:30 Identifying personal triggers and increasing awareness20:00 Developing positive triggers and addressing negative ones25:45 Practical strategies for coping with triggers30:00 Handling cravings and alternative actions35:00 Reflecting on personal experiences and journalingLearn more about your ad choices. Visit megaphone.fm/adchoices