We want to start this blog post with an important note: We are animal lovers—and we have written in the past (here and here) about the ways in which having a pet can be helpful for a person in recovery from a substance use disorder.
For the purpose of this post, however, we want to start with the kind of dog that can cause as much—if not more—stress as they help relieve. We are going to consider the kind of dog that seems to never stop barking.
You know the kind of dog we mean. A dog who barks for a whole range of reasons—and sometimes seems to bark for no reason at all. They bark when you arrive and when you leave. They bark when anyone else arrives or leaves. They bark at people who pass by that they spot out the window. They bark for food, for permission to join you on the couch, and when they think it is time for you to get out of bed in the morning. They bark to go out—and then bark at just about anything they spot outdoors, from a scurrying squirrel to a leaf blowing in the wind. No amount of barking seems to wear them out. If anything, barking seems to positively energize them. It can be a lot.
That ceaselessly barking dog arguably has a lot in common with cravings for drugs or alcohol that are likely to pop up as part of your recovery journey after you have gotten treatment for a substance use disorder. Those cravings can seem just as insistent as a dog that always has something to say. And just as it can be tempting to try to silence a dog by giving in to whatever they want at the moment, it can be mighty tempting to return to drug or alcohol use to end the discomfort of a craving.
Fortunately, however, we have some better options for keeping your cravings quieter. (You might be on your own if you have an incessantly barking dog, however.)
Calming Your Cravings Down
You know, of course, that giving in to a craving for drugs or alcohol is always a bad idea and puts you on the road to relapse. But knowing that and being able to withstand a strong craving are two different things.
That is why it is so important to have some strategies in place to help you manage cravings when they do arise—strategies that are not the equivalent of giving a barking dog a treat in the vain hope the dog might never bark for a treat again. You can also develop strategies as part of your regular recovery routine that make cravings less likely to pop up.
Let’s take a look at regular routines first. These are practices that can—and should—be part of your day-to-day efforts to support your ongoing recovery. They include:
- Attending recovery meetings regularly
- Practicing meditation, mindfulness, or yoga to ground yourself in the present moment
- Concentrating on eating healthily, sleeping restfully, and exercising regularly
- Avoiding people and places that you suspect might trigger a craving
- Maintaining a spirit of gratitude and a growth mindset
Think of those strategies as a way of training your cravings to leave you alone—much like you might train a dog in the hope that they will not bark as frequently.
When a craving is hounding you, however, you need some strategies you can use in the moment. Those might include:
- Reaching out to a supportive friend, family member, or your recovery sponsor. Time spent with people who support you can help you successfully make it to the other side of the craving. You might go for a cup of coffee or a walk or simply chat until the craving subsides. The companionship can distract you from the craving and remind you why your recovery is important to you.
- Engaging in “urge surfing” (a kind of mindfulness practice) or trying some breathing exercises to lessen the anxiety caused by a powerful craving. Centering yourself in the present moment can help you resist the insistence of the craving.
- Doing something you truly enjoy. Hobbies are, of course, a great way to relax, but they can also be useful when a craving arises. Reading a favorite book, watching a favorite show, working a puzzle, and more are all activities that can help you focus on something other than that craving you are dealing with.
Because cravings can arise at any time, it is important to think about what you will do when that happens so you are not scrambling for a solution during a difficult moment.
If You Crave Freedom from Drugs or Alcohol, We Can Help
At Bel Aire Recovery Center, located near Wichita, Kansas, we help individuals put drugs and alcohol behind them. We do this via a robust program that includes medically supervised detoxification, a rehabilitation approach that also includes treatment for co-occurring mental health disorders, and a commitment to aftercare that ensures you have access to ongoing resources and support. We have the expertise, experience, and empathy to help you make a lasting change in your life. If you are craving help for a substance use disorder, we are eager to provide it.
