Mindfully Coping w/ Cravings and Urges

I had a tough session with my therapist this week. Yes…again, lol. We were discussing my fear of failure and how I currently feel stuck. I told her I was experiencing a sort of mental and emotional block because I was having a hard time connecting with people or even tapping into my inner-self. She immediately called me out. She was convinced this mental fog I was experiencing was because I’d reverted back to my old ways and had begun to make excuses for certain self-destructive behavior.

See, in the past I’d exhibited very unhealthy behavior, and I guess my current circumstances was giving her flashbacks because she challenged me to abstain from these activities for a brief period of time and sit in my pain instead of running from it.

So, I spent a few days really contemplating what she said (because sometimes its best to get a second opinion). I took a moment to remember what it felt like to misuse and abuse. I remembered chasing that high and choosing to dull the pain, not wanting to feel anything and even wanting to placed in a medically induced coma to just make the withdrawals go away. And although that isn’t what I’m experiencing right now, someone is.

Because the truth of the matter is, when you start to heal yourself and choose to discontinue toxic habits you will crave that feeling. Whether it’s narcotics, pharmaceutical drugs, alcohol, sex or thirst trapping, you will miss that shot of dopamine. You will crave it, and you should be prepared to cope with those feelings.

So, below is a list of some of the most important things I learned about getting through those urges. Plus a coping technique to assist you in overcoming the withdrawals.

Everything You Need to Know About Cravings and Urges + How to Deal With Them

• Cravings are common and most often happen soon after you quit. But it’s possible for episodes of craving to continue a long time after you stop. 

• An urge or craving to can be triggered by people, places, and things that remind you of that behavior.

• Cravings and urges are time limited; they usually peak after a few minutes then die down, like a wave. Urges will become less frequent and less intense with time.

• Self-monitoring can help you recognize triggers.

• The easiest way to deal with cravings and urges is to try to avoid the situations that create them.

• Learn how to recognize triggers so you can avoid them.

• Sometimes cravings cannot be avoided, and you have to cope with them.

  
  Strategies for Coping with Cravings:

  • Get involved in healthy distracting activities

  • Challenge your beliefs and change your thoughts

  • Talk it through someone you trust

  • Use positive self-talk to challenge urges

  Self-Talk Can Help You Curb Your Urges:

  • Be aware of statements that feed into the urge (i.e. “Just one more time.”)

  • Use self-talk constructively to challenge or counterattack negative beliefs that feed into the urge.

I’ve shared this before but this questionnaire continues to help remind me determine of my greatest reasons for wanting to change certain behaviors keeps me motivated on difficult days. 

For those in need of greater support the National Drug and Alcohol Treatment Hotline provides information on alcohol and drug abuse, local treatment options, support through hotline counselors available to speak about alcohol, drug or family problems. Call the National Drug and Alcohol Treatment Hotline at 1-800-662-HELP(4357), or send your zip code via text message: 435748 (HELP4U) to find help near you. Read more about the HELP4U text messaging service.