6 Ways to Deal with Cravings

The New Year is around the corner and with it come hopes and resolutions “to do better this time.” Perhaps you want to make sure that in 2023 you will finally quit smoking, eat more healthily, or make those daily 10k steps. What can you do when you have the strongest determination ever to stick to your plan, but cravings that seem to come from nowhere sabotage your good intention?

The addiction recovery journey may not be easy, but the rewards are enormous and your life is sure to transform in beautiful and unexpected ways. We, humans, often become addicted to substances such as drugs, alcohol, and food to numb-out our feelings and to avoid facing life's challenges and opportunities. This approach to life can leave us stuck and stagnant. It damages relationships with loved ones and prevents us from experiencing life and all its gifts. Being able to address such challenges will only move your life forward to better and happier spaces.

One of the main struggles in addiction recovery, particularly in the early phases, is cravings. It’s important to remember that cravings are not an insurmountable mountain or a scary beast. They are just your body’s calling for old comforts, and more often than not, they are habits you built.

Here are some tips that might help you surpass the uncomfortable moments when cravings rear their head:

1) Cravings have a shelf-life
Remember that this uncomfortable urge to use a certain substance does not last forever. It passes. When the urge comes, remind yourself that this is just a feeling and not reality: no, you will not die if you didn’t use this substance or that one. Whatever you do, do not engage with the thought. What do I mean by "engage with the thought"? Do not start bargaining with yourself or arguing with the thought, such as telling yourself: "I could eat this cake tonight and start tomorrow." Eating the cake, or smoking that cigarette, or drinking that beer is not an option. Distract yourself, go for a walk, play a game, and talk to someone.  

2. The 3 S’s: Strategy, Support, and Steadiness

Strategy: Whatever your substance of choice might be, make a plan. Such a plan might include things you could do instead of using your substance of choice. For example, if you tended to use your substance in the evening, make a plan to do something different from your usual routine: Instead of sitting down to watch Netflix while drinking a bottle of wine, make a plan instead to go for a walk after dinner, call or text friends you haven't contacted in a long time, or take a bath.

Support: It helps to be among other individuals who are going through what you are experiencing. Joining a support group or a group such as a 12-step program might lighten the burden of separating from using a substance you thought was helpful. It might give you hope and courage to know that others like you have been able to overcome their addictions and they can be there for you to guide you in moments of need.

Steadiness: Keep up with your plan, whatever it might be. If you decide to join a support group, stick with it. Go to the meeting, no matter how much you may be resisting -- bring your body and your heart will follow. Even if you are struggling with your commitment to your recovery journey, attending recovery meetings with fellow travelers is sure to rub off on you and help you heal. Recovery is contagious. 

3. Service, service, service
I often tell my clients that "service is the fastest-acting antidepressant on the market." When you experience a craving, instead of focusing on the discomfort and irritability you might often feel when cravings come on, ask yourself: Whom can I help? How can I be of service? The answer may be as simple as texting a friend or an elderly relative you think may be alone or lonely; opening the door for someone; helping a parent or a caregiver carry the stroller up the stairs, or asking the Barista at a coffeeshop how they are doing today. Service gets us out of our self-centered focus on our pain and angst and brings us joy to see that a small gesture can make someone else's life a bit easier or lighter.  

4. Crowd it out
Crowding your substance out is very similar to replacing it. For example, let us say, your struggle is with alcohol, particularly, when you are at a party or gathering. Instead of just standing there twiddling your thumbs and focusing on the discomfort you are feeling, make yourself a non-alcoholic drink, and a really nice one at that. Doing so can trick your mind by satisfying part of the habit you had developed, that is a glass in hand and an attractive-looking cocktail.

5. Your recovery bank account
Remember that every time you overcome a craving, it is money in your recovery bank account. Instead of dreading the craving, think to yourself that this is wonderful. You have this opportunity to teach your unconscious mind that you are actually strong enough and have the tools and techniques to overcome these cravings. Every time you do not succumb to a craving is more money in your recovery bank account. The bigger the recovery bank account the higher the chances that you will overcome your addiction

 6. One day at a time
One day at a time is a 12-step concept that has helped many people. Instead of thinking that you will not be smoking, drinking or taking certain drugs for the rest of your life, consider that it is just for today. Tell yourself “just for today I will not go to the bakery. Just for today will not take the first drink, or smoke or take that pill.”

 Wishing you the best on this road to a happy destiny.