Developing craving management skills is a necessity to be successful in recovery from substance use disorders. I encourage you to familiarize yourself with as many craving management ideas as possible and then utilize the ones that are most effective for you.
Here are five of my favorite reminders to utilize when temptation and cravings arise.
Reminder 1: Giving into cravings ultimately brings pain, not relief.
We know using substances typically leads to more intense and frequent cravings. More cravings then may mean more substance use. More substance use may mean more consequences and more risky behaviors. More consequences lead to feelings of guilt, more guilt triggers feelings of shame.
Many recovering individuals have said that they find it easier to stay sober than to get sober again.
Reminder 2: Don’t trade what you want most for what you want right now.
When experiencing a craving, it’s important to remind yourself that the things you value the most in your life will be in jeopardy if you seek that moment of escape. List all the reasons you want to stay sober and why your recovery matters. Remind yourself that no short-term gratification is worth trading that for.
Reminder 3: Cravings subside when we distract ourselves with other activities.
We tend to move in the direction of our thoughts. Cravings are similar and will subside when we shift our focus from using substances to another activity. Distract yourself with a satisfying activity that requires your attention—crafts, baking, puzzles, reading, exercising, etc.
Reminder 4: Having a craving may indicate an unmet need.
When having a craving, it’s useful to step back and take inventory of what is going on around and within you. If your environment is triggering, you may need to make some modifications.
We can also have cravings when we’re feeling tired, frustrated, bored or lonely. Cravings in these situations are communicating to us a need that is going unmet. So, when tired or frustrated, attempt to get some rest, take a break, ask for help. When bored or lonely, connect with others or engage in a creative, enjoyable or meaningful activity.
Reminder 5: Our higher power can help us in ways we cannot help ourselves.
“No temptation has overtaken you that is not common to man. God is faithful, and he will not let you be tempted beyond your ability, but with the temptation he will also provide the way of escape, that you may be able to endure it.” -1 Corinthians 10:13
How many times in the past have you told yourself when having a craving, “It is too much for me and I can’t handle it” and then find yourself doing what you committed not to do?
I love this one! It reminds us that when we experience temptation, we can successfully navigate through it with the help of our higher power. As you put your coping strategies into action, you must believe 100 percent without a doubt that YOU CAN GET THROUGH TEMPTATION SUCCESSFULLY and that your higher power (whether it’s the universe, God, your recovery group, nature, etc.) is not allowing something beyond your ability. The confidence that comes in knowing, believing and then acting upon this can be game changer.
