Gotta Have It? Control Your Cravings

Going to rehab is an important part of the recovery process (Read Drug Rehab: Everything You’ve Ever Wanted to Know), but, as anyone who has been through it knows, staying sober is a lifelong challenge. Perhaps the two biggest obstacles to this goal are “triggers” – which include people, places, things, situations, memories, and other stressors that could cause a recovering addict to relapse – and the infamous yet usually inevitable cravings.

What Are Cravings?

Cravings are a physical and/or psychological need for a substance.

Why Do Cravings Happen?

It is part of the human hormonal make-up to seek out rewards and pleasurable activities.  When we engage in such activities, dopamine, the “feels good” neurotransmitter, is released in the brain.  In addition to this hard-wired type of craving, we may also have a strong desire to take a substance or engage in a behavior to either (a) escape from a negative experience (e.g., withdrawal) or negative emotions or (b) after getting a tiny “taste” that propels us into wanting much, much more!

What Should I Do if I Am Craving a Substance that I Was Once Addicted to?

Recent research reported by the National Institute on Drug Abuse indicates that the key to controlling cravings may be similar to the mechanisms that are necessary for controlling other emotions.  Here are some practical steps for doing so:

• Acknowledge it. Being conscious of the reality will give you more control over it than trying to simply ignore it until it overpowers you.
• Figure out if something is causing it.  Always get a craving when you walk past a place you used to meet friends at with the intention of using the substance?  Knowing what sets off the “gotta have it now!” alarm in your head can be important to knowing how to silence it.
• Call your sponsor or a supportive friend.  If you were part of Alcoholics Anonymous or Narcotics Anonymous, then you likely developed a relationship with a sponsor who can help you through the craving.  But even a good friend can distract you until it passes and encourage you through it. Having someone else to hold you accountable will make it harder to give in to the urge to relapse.
• Set a timer. Telling yourself that you can “wait 15 minutes” and forcing yourself to do so might give you enough time to either let the craving pass or find another way to help yourself avoid it.
• Do something else. Focusing your attention on another activity, especially one that requires concentration, will redirect your thoughts and stop you from obsessing about the substance that you are denying yourself.
• See your psychiatrist or therapist. If you find yourself experiencing cravings regularly, your physician may be able to offer you a pharmacological alternative. Similarly, if you are having difficulty resisting cravings, a therapist can equip you with helpful skills for resisting the temptation to go back to your former substance of abuse (Read Should You See a Therapist?).

What If I Can’t Resist Cravings?

If you are the midst of an active addiction, you may actually be dependent on the substance and it may be much more difficult to ignore a craving than if you have been through detox and have put years between yourself and the substance. Get help; contact someone for immediate assistance!