How to Manage Addiction Cravings?
We know that managing addiction cravings can be one of the toughest parts of recovery. Whether you're just started your sobriety journey or years into your recovery, learning how to manage cravings is a vital skill for staying on track.
The good news? You don’t have to struggle alone or feel powerless when those urges hit. With the right tools and support, you can handle cravings without letting them knock you off course. Learning strategies to manage addiction cravings can be an important step in preventing a lapse or relapse in your recovery.
Three Ways to Help Manage Addiction Cravings
1. Distraction
Addiction cravings can feel overwhelming and all-consuming. Keep in mind that they often peak and then pass, so finding ways to distract yourself during these moments can be very effective. Engage in activities that occupy your mind and keep you busy while you wait for the cravings to pass. Remember that cravings will not last forever.
Try These Distraction Techniques to Manage Addiction Cravings:
Delay the Decision: Recognizing that cravings are not permanent, try delaying making a decision on using a substance or engaging in an addictive behaviour until after a certain time has passed. Tell yourself, “I won’t make any decision about using for the next 30 minutes.” Set a timer if you need. Sometimes that space is all it takes to get through it.
Hobbies & Tasks: Get your mind and hands busy with a hobby or task. Painting, journaling, cooking, gardening, reading a book, going for a bike ride, or even just taking a hot shower are all ways you can distract yourself. Anything that grabs and redirects your attention and interest can help.
Socialialize: Spend some time with a friend or family member; Someone who supports your recovery can help distract and encourage you. Engaging with others socially can shift your focus away from cravings or engaging in addictive behaviors.
2. Connection
When it comes to managing addiction cravings, connection is key. Having people in your corner who understand what you're going through can make a massive difference in how you feel about yourself and your abilities. Connect with others who understand your struggles, can provide emotional support and offer you practical advice when you are having urges to return to using.
Build Your Support Network:
Join a Support Group: Join groups like Alcoholics Anonymous (AA), Narcotics Anonymous (NA), or other peer support groups. Connecting with others in recovery can be especially helpful, as they can relate to you and can help you challenge unhelpful thoughts.
Therapy/Addictions Counselling: An appropriately trained professional can help you uncover what’s behind the cravings and develop coping strategies tailored to your unique situation.
Trusted Friends and Family: Reach out to loved ones who understand and are supportive of your experience so that they can help you get through the tough moments.
3. Mindfulness
One of the best ways to manage addiction cravings is to bring your awareness into the present moment. Cravings often feel bigger than they are because we get caught in the thoughts around them, like; “This is too much,” “I can’t take this,” “I need something right now.” Mindfulness teaches you to observe those thoughts and sensations without reacting to them. Mindfulness doesn’t make cravings disappear, but it helps you see them as temporary and manageable.
Ways to Get Started:
Mindful Breathing: Focus on your breath as it flows in and out. If your mind starts to wander, gently bring your focus back to your breathing.
Mindful Walking: While walking, try to focus your full attention on the present experience. This can include the sights, smells and sounds of your surrounding environment or your paying attention to your movement. Focus on your steps, the breeze on your skin, the sounds around you. Let yourself be present in the moment.
Guided Meditation Apps: Apps like Headspace, Calm, or Insight Timer offer meditations specifically designed to help manage cravings and reduce anxiety.
You Can Manage Addiction Cravings
Managing addiction cravings is an ongoing part of recovery, and it’s totally normal to face ups and downs. The important thing is to keep showing up and facing the challenges head on. Whether it’s through distraction, connection, or mindfulness, you’ve got a variety of tools that you can access to help you stay on track and continue to build a healthier, more fulfilling life. Remember, there’s no shame in asking for support. In fact, it’s one of the bravest things you can do.
Ready for the Next Step in Your Recovery?
At Prairieview Psychology, we’re here to support you on your path to recovery. If you’re looking for personalized support, practical tools, and compassionate guidance to help you manage addiction cravings and show up authentically in your life, we’d love to help. Reach out today to learn more about our services and how we can support you today.
