ALCOHOL CRAVINGS: FIVE SOLUTIONS FOR CONTROLLING THEM
You can do your best to reduce your exposure to the things, locations and persons that prompt substance cravings, but you will never ever destroy cravings once and for all. Understanding how you can overcome and address drug or alcohol cravings is consequently an important skill in each and every journey of recovery/restoration.
Substance dependency treatment programs teach those in healing/restoration talents that once applied and utilized in real life occasions of temptation, could lengthen restoration for still another day; that is the way all of us survive, day to day.
Following is a brief summary of a couple of of the techniques taught and practiced to help cope with substance or alcohol cravings, as advocated courtesy of the National Institute on Drug Abuse (NIDA).
Getting away from a circumstances of craving and distracting yourself with a different pastime is a wonderful solution to avoid surrendering to temptation.
Experts highly recommend that you construct a variety of pursuits that could distract you from a craving should the necessity develop (going bowling, taking your dog for a walk, shopping for groceries, playing a game, buy or read a magazine, attending a meeting, write, etc.).
Many people try to cope with cravings for a particular substance by ingesting a different chemical, for example, a cocaine abuser/addict may use cannabis to alleviate cocaine cravings. This is a remarkably bad solution and frequently leads to complete relapse; for that reason having a list of better tactics at the ready can help to prevent substance replacement actions.
Recalling Why You Shouldn't Abuse
While in an extreme craving, individuals focus on a remembrance of the bliss of substance abuse, overlooking briefly why they stopped using the chemical in the first place. Reminding yourself just why you selected to quit drug use during a time of craving can bolster your determination to stay sober.
Some therapists highly recommend that you actually jot down a number of positive reasons for staying substance free on an catalog card and keep the list of reasons on your person continuously. Then, during a challenging moment of temptation, you could check your list and remember at that moment in time precisely why you have to keep on being strong.
Worsening liver condition Lose custodianship of my children if I begin using
My spouse may abandon me
If I test out positive yet another time, I will lose my employment
Speaking Right Through The Craving
Talking through an episode of craving as it takes place may help you to deal with the severity involved with it. Sharing with another person you find trustworthy about what you are struggling with at the instant of a craving could empower you and decrease a little of the panic and anxiety connected with battling in opposition to cravings on your own. Speaking through the craving as it transpires can also help you to even better understand the events that triggered the emotions of the cravings.
Letting Go -- Feeling The Craving
Allowing yourself suffer from a substance or alcohol craving in a very abstract and detached kind of way could dramatically diminish the endured severity of the occurrence.
Practitioners instruct you to imagine the craving as a wave of water that is about to engulf you, starting off small, developing in intensity, peaking and then simply subsiding. Rather than battling the craving, as you typically would, while submitting yourself you make an effort to feel the craving as thoroughly as is possible.
Make yourself a safe and cozy location, relax and allow yourself to genuinely feel the craving.
Just what does it truly feel like?
What do my feet feel like? My knees, my abdomen, my throat, my teeth and gums, etc.
How powerful is the craving right at this moment? Is it becoming more powerful or is it waning?
Can you describe the experience of the craving in words and phrases?
In a strange way, in submersing yourself into the craving totally you disconnect yourself from its impact. A lot of folks find that this indifferent experiential method significantly decreases the intensity and also frequency of experienced cravings.
Reducing The Effectiveness Of The Inner Voice
In nearly all of us, feelings of craving let loose an inner communication which deceives us of the certainty of use.
A craving might induce inner voice statements like:
I must have a cocktail
I just cannot beat this one minute longer
Once we consume an objective look at craving induced inner voice statements, we can see that they are not inherently true at all; and so we could learn to counter a lot of these assertions with more genuine reflections of the real world.
"I must have a cocktail" ends up being, "I might want a drink, however I don't need a cocktail, and virtually all feelings of craving will disappear.".
"I cannot fight this any more" turns into, "Cravings may be troublesome and annoying , on the other hand they are only temporary, I will really feel better in a second, so long as I don't use or drink .".