What Strategies Help Manage Addiction Cravings?
Dealing with cravings can be among one of the more challenging aspects of overcoming addiction. Learning how to manage cravings is a critical skill for maintaining sobriety. Whether you're in the early stages of recovery or have been sober for a while, having strategies to handle cravings can be an important step in preventing a lapse or relapse.
Here are three strategies you may find helpful in managing cravings and urges towards substances or addictive behaviors.
Use Distraction Techniques:
Cravings often peak and then pass, so finding ways to distract yourself during these intense moments can be effective. Engage in activities that occupy your mind and keep you busy while you wait for the cravings to pass.
Delay the decision: Recognizing that cravings are not permanent, try to commit to postponing making a decision on using a substance or engaging in an addictive behaviour until after a certain time has passed or until after you have completed an activity (e.g., not making a decision until after you’ve gone for a long walk).
Hobbies/activities: Examples can include practicing art, gardening, photography, wood working, playing a game or video game, going for a walk or a bike ride, going for a hot shower or having a bath, engaging in vigorous exercise, reading recovery related materials, journaling etc.
Social Activities: Spend time with friends or family who support your recovery. Engaging in conversations or group activities can shift your focus away from thoughts of substance use or engaging in addictive behaviors.
2. Establish a Support System:
Having a strong support system can be vital for managing cravings. Connecting with others who understand your struggles can provide emotional support and offer you practical advice when you are having urges to return to substance use or addictive behaviours.
Building Your Support System:
Support Groups: Join groups like Alcoholics Anonymous (AA), Narcotics Anonymous (NA), or other peer support groups. Connecting with others in recovery when experiencing a craving can be especially helpful as they can relate to you and can help you challenge unhelpful thoughts.
Therapy/addictions counselling: Regular sessions with a therapist can keep you accountable to your recovery goals, can assist in developing strategies to better manage cravings, and address underlying issues which can lead to thoughts of wanting to escape via substances and/or addictive behaviors.
Trusted Friends and Family: Reach out to loved ones who understand and are supportive of your experience so that they can offer perspective.
3. Practice Mindfulness and Meditation:
Mindfulness can be a helpful tool for managing cravings. These practices involve paying attention to your thoughts, feelings, and bodily sensations in a non-judgmental way. By staying present and aware, you can learn to observe the intermittent nature of cravings and the distress associated with the same will pass.
How to Get Started:
Mindful Breathing: Focus on your breath as it flows in and out. If your mind starts to wander, gently bring your focus back to your breathing.
Mindful walking: while walking, trying to focus your full attention on the present experience. This can include the sights, smells and sounds of your surrounding environment or your paying attention to your movement through space; your foot making contact on the ground of the rhythmic pace of moving each foot forward.
Guided Meditation Apps: Use apps like Headspace or Calm, which offer guided meditations specifically designed to help manage cravings and stress.
Managing addiction cravings is a vital part of the recovery process. By incorporating mindfulness, distraction techniques and a strong social network, you can navigate cravings more effectively. Remember, recovery is a journey, and having a variety of tools at your disposal can help you stay on track and build a healthier, more fulfilling life.
Reach out for help today to find out more about how Prairieview Psychology can help you on your journey to sustained recovery from addiction.
