Managing Triggers for Substance Use During thePostpartum Period

You’re running on two hours of sleep. The baby won’t stop crying. Your body still doesn’t feel like your own, and you can’t remember the last time you had a moment to yourself. Then, out of nowhere, the thought creeps in—just one drink, one pill, one escape. If you’re in recovery, this moment can feel terrifying. You don’t want to go back, but the exhaustion and the stress associated with the postpartum period are pulling at you in ways you didn’t expect. The good

news is you're not powerless. Triggers thrive in the unknown, and the more you understand them, the more control you have over how you respond and learn to avoid substance use during the postpartum period.

A woman holding a newborn baby, visibly stressed

Triggers in the postpartum period: What are they & why

they are common among those in recovery

Triggers are anything—a situation, emotion, or even a memory—that creates an urge to return to substance use. Some are predictable, like being around people who drink or use, while others catch you off guard. The reason why the postpartum period is particularly triggering lies in the fact that your body and mind are adjusting to an entirely new reality.

Physically, your hormones are fluctuating, sleep deprivation is wearing you down, and you may still be recovering from childbirth. Emotionally, the pressure to bond with your baby while managing exhaustion and self-doubt can feel overwhelming. Even if you felt strong in your recovery before, this change in routine and identity can shake you up. Some of the most common triggers for substance abuse include:

● Sleep deprivation – Exhaustion weakens emotional regulation, making cravings harder to resist.

● Hormonal fluctuations – Mood swings and postpartum depression can create intense feelings of sadness, anxiety, or disconnection.

● Feelings of isolation – Long days (and nights) alone with a newborn can feel lonely, even if you have support.

● Increased stress – Caring for an infant comes with constant demands that can feel overwhelming, especially if you're adjusting to life without substances.

● Loss of independence – The sudden shift in priorities can make you feel like you've lost a part of yourself.

Recognizing these triggers doesn’t mean they’ll disappear. It does, however, give you a chance to prepare.

Strategies for managing triggers for substance use during the postpartum period

Recognizing your triggers is the first step. The next step is learning how to manage the most common triggers in ways that protect both your recovery and your well-being. What follows are actionable strategies that will help you do just that!

1. Prioritize sleep and physical recovery

Sleep deprivation is one of the biggest challenges in early parenthood, but lack of rest can intensify cravings, lower emotional resilience, and increase impulsivity. While getting a full night’s sleep may not be realistic, you can take small steps to improve your rest. For instance, try to:

● Sleep whenever you can—even if it means short naps throughout the day.

● Take turns with and share your responsibilities with a partner, family member, or a friend

you can trust for nighttime feedings.

● Accept help when it’s offered, and don’t hesitate to ask for it when you need it.

The more rested you are, the more energy you’ll have to handle stress without turning to old coping mechanisms.

2. Regulate emotions and mental health

Your emotions will feel more intense in the postpartum period, which can increase the risk of relapse. Instead of trying to suppress them, focus on regulating them in healthy ways.

For starters, why not practice mindfulness and grounding techniques to bring yourself back to the present moment?

On top of that, try to keep a journal to track your emotions and identify patterns in your triggers so you can take action before cravings escalate.

3. Build a strong support system

As we mentioned before, isolation is a major trigger. But who said anything about you having to go through this period alone?

Rather than tuning into yourself, reach out to friends or family members who respect your journey, and don’t be afraid to ask for help when you need it.

You might also find it helpful to join a postpartum or recovery support group, where you can connect with others who truly understand what you’re going through.

If you’re really struggling, consider working with a therapist or counselor who specializes in both postpartum challenges and addiction recovery, as their guidance can make all the difference.

4. Develop healthy coping mechanisms

When stress, anxiety, or cravings hit, it helps to have alternative coping strategies that don’t put your recovery at risk.

Speaking of such strategies for managing triggers for substance use, you can:

● Engage in light physical activity, such as stretching, short walks, or yoga.

● Find small moments for self-care, even if it’s just a couple of minutes of deep breathing

or listening to music.

● Use distraction techniques, such as working on a hobby, watching a show, or calling a

friend when cravings arise.

5. Avoid high-risk situations

Not all triggers can be avoided, but some can. Being proactive about your environment can help reduce unnecessary temptation.

Start by steering clear of people or places that normalize substance use. Set firm boundaries with anyone who doesn’t respect your recovery, even if that means distancing yourself for a while.

And because unexpected situations can happen, have a response ready in case

someone offers you alcohol or another substance—having a plan makes it easier to stick to your commitment.

Final thoughts

You won’t always have it all together, and that’s okay. It doesn’t mean you’re failing—it just means you’re human. What matters most is to have a plan for managing triggers for substance use during the postpartum period when they come. Some days, leaning on your support system or using healthy coping strategies will be enough.

On other days, it might not. And that’s okay, too. But if it ever feels too much to handle on your own, don’t hesitate to ask for professional help. Therapy, support groups, and medical professionals are there to support you through this phase so you can come out of it stronger, healthier, and fully present for both yourself and your baby.