Addiction is a chronic, often relapsing condition of the reward and stress systems. Relapse risks arise from a web of context and emotion. Trigger situations are people, places, times, or internal states that provoke craving. Craving is the intense desire for the substance, fueled by learned cues and expectations. Understanding this mechanism grants one agency. Important terms: relapseresumption of use after a period of abstinence, triggerstimuli or situations that activate cravings and automatism, affective instabilityrapid, pronounced shifts between negative and positive emotions throughout the day. For high performers, the more planned the day, the more important micro-adaptive strategies that take effect during high-pressure phases – similar to an emergency plan in project management.

Without managing triggers, cravings and the likelihood of relapse increase. Interviews with individuals in treatment show that triggers rarely occur in isolation; people, places, events, and feelings are interwoven, with "home" surprisingly often cited as a high-risk location – a finding that demands active coping strategies and restructuring of the environment ^[1]. On the behavioral level, research on eating disorders indicates that affective instability can promote binge episodes; in the short term, negative affect decreases, while in the long term, emotion regulation worsens – a pattern of negative reinforcement that makes principles transferable to substance use ^[2][3]. Therefore, those striving for high performance must understand emotional dynamics as a core variable of their health strategy: more stable affects, less trigger contact, better decision quality – this protects energy, cognition, and long-term performance.

Current research underscores three levers. First: social support, including digital formats. The scaling of SMART Recovery groups into an online format was not only logistically feasible during the pandemic, but participants also rated it as accessible, engaging, and sustainable; notably, 91 percent with experience in in-person formats rated online as equivalent or better ^[4]. Qualitative work also shows that the "fit" of the group, shared experience, and short, self-directed goal-setting enhance self-efficacy – factors that improve the commitment to help offerings, especially in stimulant use ^[5]. Additionally, interviews about online meetings clarify that different user profiles – from "maximizers" to "online enthusiasts" – benefit from modality choice; online can serve as a gateway or targeted supplement, despite technical hurdles ^[6]. Second: journaling as a recovery amplifier. Randomized data on "Positive Recovery Journaling" show no general differences in the overall sample, but significant advantages for individuals with less than 90 days of abstinence: increased life satisfaction and higher satisfaction with recovery – a precise target group where daily curated reflection can enhance the reward experience of abstinence ^[7]. A mixed-methods study involving women in residential treatment additionally demonstrates feasibility, acceptance, and improvements in well-being – with the central insight: journaling helps make the positive aspects of recovery visible and achieve short-term meaningful goals ^[8]. An overview of RCTs overall suggests small to moderate effects for psychological distress, with low risk and high self-efficacy – a coherent add-on ^[9]. Third: coping with triggers in real-time. Daily tracking data from students in 12-step recovery show: negative affect and negative social experiences increase craving on the same day; avoidant coping strengthens this connection, while problem-solving coping weakens the relationship between negative affect and craving ^[10]. This supports trainable, situational strategies – moving away from blanket avoidance towards competent problem-solving and context management.

- Deliberately build social support: Test 2-3 formats (SMART Recovery, AA/NA, theme-specific groups) and choose the “best fit.” Use online as a bridge during labor-intensive phases or while traveling; combine in-person and online as needed to maximize flexibility and anonymity ^[4][6][5].
- Keep a 10-Minute Recovery Journal: Daily three entries – "What went well today?", "What small action brought me closer to my values?", "Next mini-step for tomorrow." Start particularly in the first 90 days when the effect is strongest ^[7]. Feasibility and acceptance are proven; use the journal to make short-term goals visible and cultivate optimism ^[8][9].
- Map your triggers: Note for a week “Who/where/when/what did I feel/before-after craving.” Mark "home" risks and redesign the space (routines, light, scent, visible reminders). Plan concrete problem solvers for high-risk slots instead of blanket avoidance (e.g., call list, walk, breathing routine, meal prep) ^[1][10].
- Stabilize affects without compensation: Replace binge-eating-like stress release with short, regulating micro-interventions: 3-minute breath synchronization, 60-second cold water on hands/forearms, 5-minute body scan. Aim for short-term tension reduction without adverse long-term effects on emotional stability ^[2][3].
- Use creative expression as an emotional outlet: Create a "Recovery Board" with images, colors, and words that symbolize your life without substances; dedicate 15 minutes to a music or art session as an evening stress reset. Group-based art expression can support relapse prevention and make meaning tangible ^[11].

The data suggest an effective combination: flexibly accessible support, precise self-reflection, and situational coping. In the future, adaptive digital journaling tools and personalized group paths (online/offline) could buffer trigger dynamics in real time and especially increase stability in the first 90 days. The next step in research: tailored algorithms that recognize individual patterns and suggest the right micro-intervention at the right time.