Cravings are powerful desires to use alcohol or drugs that can trick us into sabotaging our recovery journey. As our brain continues to heal from substance abuse, it is important to learn strategies for managing them in order to prevent relapse. Identifying triggers that cause cravings and having a plan in place to get through them is crucial to your ongoing recovery. Review the tips to face alcohol or drug cravings list below.
Because substance abuse causes the reward center of your brain to release a neurotransmitter called dopamine in large quantities, our brains believe that the addictive substance is responsible for feelings of pleasure.
Over time, as part of recovery, we must break these connections and form new pathways.
Part of this process involves identifying triggers that can lead to these cravings. Common triggers such as spending time with friends that were involved in prior substance abuse with you, places or events that you may have attended while using alcohol or drugs, or other triggers can cause cravings. Recognizing that cravings will happen and learning to manage these is an essential part of recovery.
Below are some tips to help you face your cravings and get through them.
Tips to Face Alcohol or Drug Cravings
- Remember the craving will only last ten to fifteen minutes. Distracting yourself by doing something positive that you enjoy such as listening to music, going to meet some healthy friends, getting outside for a walk or hike, reading or practicing meditation can help. It’s a good idea to have these ideas planned in advance so you can conquer the craving in the moment. Remember, you are stronger than the craving and can get through it.
- Be mindful of how you are feeling in the moment. If you’re experiencing a craving that will not subside, it could be that you are triggered by something in your environment such as stress, a person or particular event. Don’t be afraid to remove yourself from the triggering situation. Your recovery and good health are what’s most important right now.
- Start exercising. Getting active releases endorphins that will help you feel better while also providing a healthy distraction from your cravings.
- Practice mindfulness meditation. Apps such as Insight Timer and You Tube offer many free guided meditations that will help to retrain your mind to observe your thoughts and feelings and then let them go.
- Attend a group meeting such as AA or Celebrate Recovery to connect with others on the same journey. Having a strong network of people who understand what it feels like to experience cravings and help you through them in a healthy way is crucial.
- Take up a hobby such as cooking, arts, playing sports or volunteering. These can be healthy distractions that help to prevent boredom that can sometimes lead to cravings.
If you are struggling with alcohol and/or drug cravings, contact us now to speak with an admissions counselor.
