FIVE SOLUTIONS FOR CONTROLLING CRAVINGS
You can do your best to decrease your vulnerability to the activities, locations and persons that stimulate chemical cravings, but you will not eradicate urges/yearnings/desires once and for all. Learning how to rise above and address substance or alcohol cravings is consequently an important ability in any kind of quest of restoration.
Drug dependency recovery strategies train those in healing/restoration abilities that once practiced and put to use in real life circumstances of enticement, can broaden restoration for yet one additional day; which is how all of us survive, first one day and then the next.
Following is a short summary of a handful of of the strategies taught and practiced to help manage chemical or alcohol cravings, as endorsed by the National Institute on Drug Abuse (NIDA).
Leaving a situation of craving and mentally/emotionally diverting yourself with an alternate pastime is a fantastic method to avoid giving in to the enchantment of drugs.
Authorities strongly recommend that you create a variety of pursuits that may distract you from a craving should the need develop (going to a movie, taking your dog for a walk, shopping for household goods, playing a game, look at a magazine, participate/do not participate in a meeting, write a journal, etc.).
Countless individuals attempt to control cravings for a particular chemical by consuming some other substance, for instance, a cocaine addict/abuse may start using cannabis to alleviate cocaine cravings. This is a incredibly bad method and frequently leads to complete relapse; and so maintaining a list of better alternatives at the ready can help to prevent chemical replacement behaviors.
Thinking About Why You Shouldn't Use
While in an profound craving, individuals focus on a remembrance of the delights of substance abuse, forgetting temporarily why they stopped using the chemical to begin with. Reminding yourself the reason you chose to discontinue using during a moment of craving could augment your resolve to maintain sobriety.
Quite a few therapists advocate that you in fact jot down a selection of solid reasons for staying chemical free on an index card and keep this list of reasons on your person all the time. Then, while in a challenging moment of temptation, you could review your checklist and remember at that instant exactly why you have to keep on being strong.
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Worsening liver disease Lose custody of my kids if I start using
My spouse might leave me
If I test out positive another time, I will lose my career
Speaking Right Through The Craving
Talking through an event of craving as it takes place can serve to help you to address the brutality involved with it. Sharing with somebody you put your trust in about what you are dealing with at the moment of a craving can enable you and reduce some of the stress and panic associated with fighting against these urges alone. Talking through the craving as it occurs could at the same time serve to help you to better realize the things that led to the emotions of these urges.
Letting Go -- Experiencing The Craving
Letting yourself experience a chemical or alcohol craving in a very abstract and unattached manner could significantly dissipate the endured intensity of the incident.
Practitioners advise you to imagine the craving as a water wave that is about to wash over you, starting off small, developing in strength, reaching its full force and then simply receding. Instead of battling the craving, as you normally would, when letting go you make an effort to feel the craving as fully as you can.
Find yourself a secure and cozy location, relax and let yourself to truly feel the craving.
What does it truly feel similar to?
Just what do my feet feel like? My knees, my stomach, my neck area, my teeth and gums, etc.
Just how strong is the craving at this instant? Is it becoming stronger or is it relenting?
Could you report the experience of the craving in sentences?
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In a perverse way, in submersing yourself into the craving totally you disconnect yourself from its effect. A lot of folks find that this detached experiential approach dramatically lessens the strength and in many cases frequency of cravings.
Limiting The Strength Of The Internal Voice
In almost all of us, inner thoughts of craving release an inner communication that persuades us all of the inevitability of abuse.
A craving might bring about internal communications such as:
I absolutely need something to drink
I just cannot combat this any longer
But , once we take a closer look at craving caused inner vocal assertions, we can certainly realize that they aren't fundamentally correct; and consequently we can learn how to refute these assertions with more accurate reflections of the real world.
"I need a drink" turns into, "I may want a drink, however I don't need a cocktail, and all feelings of craving will relent.".
"I just can't deal with this any longer" becomes, "Cravings can certainly be annoyingand troublesome , but they are only momentary, I will genuinely feel improved in a moment, provided that I don't drink or use .".
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