When you were in the grips of a substance use disorder, you were likely beset by cravings. That is to say, you experienced a strong desire for drugs or alcohol nearly all of the time. And if you tried to give up those substances on your own, you almost certainly experienced even stronger cravings as your body and brain conspired against you to send you scurrying back to the very things you were trying to escape from.
In an ideal world, those strong cravings would be permanently left behind once you sought out and completed treatment for a substance use disorder. It would be wonderful if the recovery journey could be counted on to be smooth sailing and free from urges to return to drug or alcohol use.
But unfortunately, that is not how things tend to play out. Cravings can continue to arise after treatment and well into your recovery. Given that truth, it is extremely important to have a plan for addressing cravings when they inevitably arise. Having that plan is your best defense for the difficult moments when it seems like the easiest thing to do would be to start using drugs or alcohol again.
We have some ideas that can help.
Craving Defense One: Reach Out to Your Support System
When you experience a craving, one of the best things you can do right away is connect with your support system. That might mean going to your 12-Step or other recovery meeting. Or it might be a good idea to call your sponsor or recovery mentor. Maybe you need to reach out to your therapist or doctor. Or perhaps you can have supportive friends and family members who can help you weather the storm of a strong craving.
The key here is to remember that all of the people we have listed above want to help you succeed in maintaining your recovery. It can be tempting when you are struggling to shut yourself off from others because you are embarrassed to have others know you are having difficulties. But that is the wrong approach. Your support system is, after all, there to support you in good times and bad. So do not let a craving cut you off from the people who want to be there for you.
Craving Defense Two: Direct Your Attention to a Distraction
A craving can seem to fill up your entire mind so that it is all that you can think about. But you might be able to redirect your mind by engaging in an activity that reclaims your attention.
When a craving arises, you might turn to your exercise routine to tamp that craving down. Or you might try listening to some of your favorite music or watching a show or movie that you enjoy and that will hold your attention. You could read an engrossing book or try to advance to the next level of a video game you like. You could engage with your favorite hobby or tackle a project you have been putting off.
The trick is to find something that can occupy your mind so that it does not simply dwell on the craving. Most any activity will do as long as it pushes thoughts of drugs or alcohol to the side until the craving subsides.
Craving Defense Three: Quiet the Mind with Mindfulness
So often, we spend time ruminating about past mistakes or worrying about the future. Mindfulness practice encourages us to focus on the present moment instead of letting the mind wander away. When you are experiencing a craving, however, it might seem like a terrible time to focus on the current moment.
But a specific kind of mindfulness practice called “urge surfing” can help you identify and address how a craving shows up in your body. When you bring your attention to your body and describe to yourself the sensations a craving causes, you can find yourself feeling more in control of what is happening. And that can help you set a craving aside.
You can learn more about urge surfing and how to do it here. Here is a link to an urge surfing exercise.
We Are Craving the Chance to Help You
At Bel Aire Recovery Center—located near Wichita, Kansas—our passion is helping people overcome substance use disorders and co-occurring mental health disorders. We offer inpatient and outpatient treatment options so that you can find a path to recovery that works best for you.
Because no two people have identical needs, we are dedicated to listening to you and then designing a treatment approach specific to the challenges you are facing. You can count on us to employ evidence-based practices supported by our high levels of training and years of experience. And you can count on being treated with the respect and empathy everyone deserves.
If you are struggling with drugs or alcohol, we can help. We are ready to help you make a life-changing transformation.
