Cravings, unfortunately, are a common experience on the recovery journey. While it would be wonderful if getting treatment for a substance use disorder resulted in the complete banishment of cravings for drugs or alcohol, that is not how things work. Cravings are bound to pop up from time to time, and they pose a real risk to your recovery.
In order to lessen the chance that you will experience a relapse as a result of powerful cravings, it is essential that you have a plan for when they arise. Trying to figure out how to battle a craving in the moment is not the best strategy. It is far better to have some idea ahead of time of what you will do when a craving pops up.
Here are some possibilities that can be helpful when you suddenly have a strong urge to use drugs or to drink alcohol.
Get Your Mind Focused On Something Else
When a craving hits, it can seem to occupy your entire mind. It can be hard to think about anything other than your desire for drugs or alcohol. But you can prepare for this problem in advance by thinking about the kinds of things that might distract you from a craving.
Maybe you have a hobby that you find so enjoyable and engrossing that it can redirect your thoughts (we are big advocates of having hobbies in recovery). Maybe you have a favorite movie, show, book, or music that can help you shift your focus. Maybe you find that getting some exercise is a good way to redirect your thoughts away from a craving. Or maybe jumping into a home or lawn improvement project you have been putting off can help you get through the moment.
It does not matter what the distraction is as long as it helps you weather those difficult moments when cravings strike.
Bring Mindfulness to Mind
Mindfulness is a practice that encourages us to stay present in the current moment rather than ruminating about the past or worrying about the future. That might seem like a terrible idea when you are dealing with a craving in the present moment. Why would you want to double down when it comes to bringing attention to the craving?
That’s a fair question, and the answer is that there is a specific mindfulness technique known as “urge surfing” that can help you regain control of how you are experiencing the craving. The practice helps you gain an awareness of how cravings manifest themselves in your body. As you bring your attention to your body and describe to yourself how your body feels when a craving is present, you can access a feeling of control over what is happening. That sense of control can be a powerful tool for resisting the craving.
You can learn more about urge surfing and how to do it in this blog post.
Your Supportive Friends Won’t Mind Helping
In the comics, Commissioner Gordon can always get help from Batman by activating the Bat-Signal, a bright light in the night sky that lets the Caped Crusader know his services are required.
In real life, you probably are not going to summon your supportive friends and family members to help you manage a craving by shining a light in the sky (particularly if it is daytime!). Fortunately, there are plenty of other ways to connect with the people who you can count on to see you through a craving.
A quick chat on the phone or a text exchange might be enough to see you through the moment. Or having a friend meet you for coffee might be the move. Getting the gang together for an impromptu game night might be just the thing.
To be able to count on this support network, you have to put in the work to maintain positive relationships—and to repair relationships that may have been damaged while you were under the influence of drugs or alcohol. This work is worth doing in and of itself because good friendships improve your quality of life, but it is also important because you need to know who you can count on when cravings threaten to undermine all you have worked for.
Let Us Help You Reclaim Your Sobriety—And Your Life
At Wooded Glen Recovery Center—located in Henryville, Indiana—we are committed to helping the people we serve regain and maintain their sobriety. Ranked as one of America’s best substance use treatment centers, Wooded Glen provides care grounded in evidence, expertise, experience, and empathy. From our inpatient program to our outpatient options, we help you work toward lasting sobriety so that you can experience life to the fullest—without the influence of drugs or alcohol.