Reoccurring cold sores

Hey ladies I’ve had cold sores since I was a little girl not sure I contracted it since I was so young.. I usually get one or two a year but now that I’m 26 almost 27 starting January I’ve had a few outbreaks back to back. It’s so frustrating and so embarrassing. It wasn’t as impacting before bc 1-2 a year was nothing for me but lately it’s too much for me i can’t even go out like this! I drink one cup of coffee a day for years and ate spicy food and it didn’t affect me. Yesterday morning I had my cup of coffee and in the evening I had a burger and put some Tabasco on it and this morning my lips were tingling and I didn’t think it could be that cause I JUST had an outbreak but a few hours later i looked in the mirror while cleansing my face and it was that !! What should I do to avoid these ?? I’m so sad :( do I have to quit coffee and spicy foods?? I have been stressed too but I’ve been calm lately so I think it’s the food ?