Strategies for Coping with Cravings
In this post, I will list 10 popular strategies for coping with cravings. This post will be particularly relevant for people in recovery from substance use, but the strategies can be applied to other types of cravings as well, for example cravings for food or unwanted behaviours (e.g. excessive gaming). Before we begin, I’d like to point out that cravings are NORMAL. They are not a sign that you are failing in your recovery or that you must inevitably give in to them. They can be pretty intense in the beginning, but the good news is that they tend to become less intense and less frequent over time.
10 Strategies for Coping With Cravings
1. Recognize that you’re having a craving. What do cravings feel like for you? Try to become an expert in your cravings by catching them when they occur! Some people feel cravings as physical responses within their bodies, while others describe it as more of a thought process, as in “I need that X substance right now”.
2. Try to understand and describe why you’re having a craving. Deliberately pause and ask yourself - what is the trigger? Is it seeing someone else using? Is the trigger internal e.g. having a negative feeling? What might be an alternative way of responding to the trigger? Example: accept the feeling of temporary discomfort or escape the situation that’s triggering you. It may be helpful to create a list of your common triggers.
3. Ride out the wave. Also known as “Urge Surfing”. Cravings have a wave-like pattern which looks something like this:
Urge Surfing
Try imagining that you are surfing this metaphorical wave, instead of acting on your craving. This is a mindfulness technique, where the idea is to observe our thoughts, feelings and urges (which means “sitting with” discomfort!), instead of reacting to them. Remember: cravings, just like any other feelings, are temporary. If you’d like to read more about urge surfing, click on this handout.
4. Delay. Since cravings don’t tend to last long (unless you “feed” them, for example by remaining in the triggering situation), tell yourself that you will delay using by 10 minutes. This can be easier than saying “no” outright. Distract yourself and then revisit the decision. If your craving is still strong, delay for another 10 minutes and keep distracting yourself.
5. Distract. This strategy can be used on its own or in combination with the Delay strategy. Find something engaging to distract yourself with – watch a show, listen to a podcast or call a friend.
6. Avoid triggers or Escape. Especially when you are in early recovery, it makes sense to avoid triggers (e.g. bars, certain people). If you find yourself in a triggering situation, remember that you can almost always leave. Get out of the liquour store. Make an excuse to leave your friend’s party. If you can’t leave completely, you can try changing the scenery in subtle ways, e.g. go to a different room of the house. It’s a good idea to have an escape plan prepared ahead of time if you know you’re going to be going into a high-risk situation.
7. Consequences. Think of the negative consequences of using (also known as “play the tape forward”) and the positive consequences of abstaining. Some people find it helpful to write these down ahead of time on a cue card or in their phones as it can be hard to think clearly in the moment.
8. Call someone – or a crisis line. Not only is talking to someone can help you get out of that “autopilot” state that a lot of people in early recovery describe, but connecting with another human can be a very powerful antidote to the strongest of cravings. If you don’t have anyone to call, I would advise reaching out to a crisis line (e.g. Toronto Distress Centres: 416 408-4357). When I volunteered at a crisis line, a good 30% of the calls were from people experiencing cravings to use, so this is definitely an acceptable use of the line.
9. Refuse. Yes, it may feel uncomfortable, but this is an essential strategy nonetheless. Make a “refusal script” for yourself and practice it ahead of time. Visualize being offered your substance of choice and saying “no”.
10. Plan ahead. This isn’t a strategy that can be used for coping with cravings in the moment, but rather it is something that you can do if you anticipate being in a triggering situation in the future. For example, if unstructured time is a trigger for you, make sure to plan out your day in detail. If being around other users is a trigger (super common), try to avoid spending time with these individuals or have an escape plan ready.
What are your favourite tools to deal with cravings? I would encourage you to make a list of strategies to carry with you, so that you can refer to them easily whenever you encounter a craving. Until next time...
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