Have you ever found yourself in a situation where, despite your best intentions, you end up reaching for that drink? We’ve all had moments when triggers and emotions seem to hijack our rational thoughts, leading us down a path we promised ourselves we wouldn't tread again. It’s usually down to the ‘Fading Affect Bias’, more commonly known as FAB, but sadly, it’s anything but! It’s a psychological phenomenon in which memories associated with negative emotions tend to be forgotten more quickly than those associated with positive emotions. Understanding the trigger-reaction cycle and how to navigate it can be the key to staying on track. Triggers, those sneaky little prompts that set off a cascade of emotions and reactions, can be as subtle as the scent of alcohol or as overt as seeing someone enjoying a drink. Our brains, wired for survival, quickly process these stimuli, often before we even have a chance to consciously recognise them. The amygdala, our brain's early warning system, kicks into gear, flooding our bodies with emotions before our frontal lobes, the rational thinkers, even have a chance to catch up.
Despite our best intentions, we sometimes find ourselves reaching for that drink without fully understanding why. The perception of a trigger sets off a whirlwind of emotions, from excitement to stress, that can cloud our judgement and lead us astray. So how can we interrupt the cycle and stay on course? Mindfulness and awareness By developing an awareness of our emotional responses, we can begin to untangle them. Deep breathing, or meditation, can help us observe these thoughts and emotions without immediately succumbing to them. Pause. Put in a deliberate pause between the trigger and our reaction. By taking a moment to reflect on the situation and the potential consequences of our actions, we can begin to regain control. Cognitive Restructuring. Notice, challenge, and reframe negative or automatic thoughts, then we can shift our perspective and pave the way for healthier behaviours. There will always be a healthier way to cope with stress than self-harming with alcohol! Keep a record of positive associations. Note down all the blessings and benefits linked to choosing not to drink, enjoying alcohol-free drinks with friends, and recalling how much better we've been feeling since quitting. Positive reinforcement can go a long way. Next time you’re feeling wobbly, ask yourself, "Is it FAB?" Harness the power of mindfulness, cognitive restructuring, and positive reinforcement, and navigate the twists and turns of sobriety with confidence.
