How to Deal with Cravings
A craving, simply stated, is an intense desire. We can have cravings for many things: to use drugs or alcohol, eat, engage in self-harm, etc. Most of the time, these intense desires are for things that are not good for us or cause harm. The process of a craving is like itching a bug bite. It’s really hard to not think about it. You start to scratch your arm and at first it feels good and the itching stops, but then it comes back even stronger. You have to keep scratching because the discomfort won’t go away if you stop. This is how cravings work. Our mind tricks us in believing that if we engage in use to satisfy the urge, our cravings will stop. What actually happens is the urges get stronger because they are being fed. Cravings are a normal part of the recovery process and they won’t last forever. It is important to know these facts about cravings and how to manage them.
5 ways to deal with cravings:
1. Urge jar: Using the pleasant activities list here, write down activities that you would enjoy doing on individual slips of paper. Place the paper in any jar/container that you can find in your house. If you’d like, you can decorate the jar! When you feel a craving start, pick three skips of paper out of the jar. Choose at least one of these activities to do as a way to reduce the cravings.
2. HALT: This is an acronym that is common within the recovery community. It stands for “Hungry, Angry, Lonely, Tired.” Check in with yourself multiple times a day. Take the time to eat if you are hungry, exercise to release anger, connect with someone or take a quick nap. By taking action, we can reduce the intensity and frequency of cravings! These are just a few of the common triggers people experience that lead to cravings. You can talk to your therapist and develop a list of your own!
3. Move your body: Most of the time, our cravings are triggered by a specific environment or experience. If we stay in that setting, the intensity of our cravings will not change. If you can, physically remove yourself from the situation, even if it is just for a moment. Sometimes, you can’t leave the situation completely, such as if you are at work. If this is the case, try taking a quick bathroom break (even if you don’t have to go) or ask for a 5-minute break. During this time, you can do a few things: move your body (walk or run, do jumping jacks, crunches), breath, splash water on your face or call a trusted friend. By changing your physical shape, it can change your mental state.
4. Connect with others: The more we are silent and try to manage our cravings on our own, the bigger they grow. Silence breads shame. By sharing our experiences with others, we can not only reduce shame but also manage and move past the urge.
5. Develop a relapse prevention plan: If you know that you will be going to a place where there are drugs or alcohol or in the past you have been triggered in the setting to engage in the undesired behavior, come up with a game plan. Examples include connecting with an accountability buddy, driving separately so you can leave early or bringing your favorite beverage such as sparkling water.
To learn more about how to deal with cravings, schedule a free 15 minute consultation for online therapy Michigan visit www.embodiedwellnesstherapy.com!