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"Drug Cravings and Ways to Cope with Them" by Maya Norvile

📝 This article is based on personal notes kindly shared by a reader from their recovery journey. We’re thankful for their openness and strength. 💛

Drug cravings can persist for weeks, months, or even years after a person stops using. The cravings are strongest during withdrawal (read the article on Chronic Withdrawal Syndrome for more information), making it particularly challenging to resist the urge to use. However, if someone successfully navigates the detoxification phase, the intensity of cravings typically decreases, though they may never completely disappear.

The strength of drug cravings and one’s ability to cope with them can be influenced by both physical and psychological well-being. If a person feels unwell physically or emotionally, the likelihood of relapse increases. Another crucial factor in resisting cravings is a person’s motivation to live a sober life. If they aren’t firmly committed to sobriety, doubt the value of life without drugs, or don’t see the benefits of being sober, they are more likely to struggle with cravings.

In the early months of recovery, this situation can be quite dangerous because, without strong motivation, resisting cravings can be difficult. Life without drugs isn't always easy, and thoughts about using can seem particularly tempting. The ability to resist cravings also depends on whether a person is prepared to face them—whether they know how to resist and believe in their ability to do so.

One issue is that people often believe cravings shouldn’t occur after detox. It’s important to understand that experiencing cravings is normal and happens to many who are in recovery. Over time, as sobriety continues, cravings become less frequent and less intense.

Recognizing and Managing Drug Cravings

1. Recognizing Cravings: To cope with drug cravings, it’s essential to recognize them. Some people feel physical changes (such as a sensation in the stomach, a racing heart, or rapid breathing). For others, cravings may manifest as thoughts ("I want drugs now" or "Drugs are all I can think about"). Still, others might experience

cravings as emotions (feeling anxious, irritated, or bored).

Recognizing cravings can be helped by asking yourself questions like:

*How do I experience cravings?

*What do they feel like?

*How strong are they?

*How long do they last?

*How have I tried to cope with them?

It’s also important to know that many people experience various thoughts when they crave drugs. Situations or things you see can trigger memories of drugs and the pleasure they once brought. Automatic thoughts related to cravings often emphasize the need for immediate use ("I must use now"), highlight the expected pleasure of using drugs ("I'll feel much better after I use"), and undermine your ability to resist the urge. Learning to recognize these automatic thoughts and resisting them is crucial. You need to observe your thoughts in the present moment ("What am I thinking right now?") and analyze the thoughts that arise in different situations ("What was I thinking last night when I had a strong craving?").

2. Managing Cravings:

There are several key strategies for managing drug cravings:

*Strengthening Confidence: Overwhelming cravings cause tension, leading to thoughts like, "I can't handle this." These negative thoughts create more tension and make the situation seem worse than it is. It’s essential to remind yourself of your ability to resist cravings. Remind yourself that cravings are a normal part of recovery and that you've overcome them before. Evaluate your symptoms and consider what you would say to a friend in your situation. Try not to overestimate how bad the situation is.

*Reminding Yourself of the Negative Consequences: Cravings are linked to our desires and expectations. When cravings strike, it's rare for someone to think about the long-term negative consequences of drug use. Cravings make a person short-sighted, focusing only on the perceived benefits of using. Therefore, it’s important to consciously think about the long-term negative effects and emotions you’ll experience if you give in to the craving. Ask yourself:

How will I feel later if I give in to this craving?

What consequences will I have to endure if I give in?

Will I experience more positive or negative outcomes if I start using again?

(read the article on How to Overcome Persistent Thoughts About Drugs for more information).

*Creating Reminder Cards: It’s helpful to write down the reasons you want to stay sober and the negative consequences of using drugs on small cards. Keep these cards in your wallet or another easily accessible place.

*Visualizing Negative Consequences: Visualization can be a powerful tool to remind yourself of the harm that comes with drug use.

*Distracting Yourself: When cravings arise, try to focus on something other than your desire to use drugs. This can help you endure the craving until it passes. Physical activities, relaxation, and "riding the wave" are effective distraction techniques. It’s helpful to have a list of enjoyable activities that require attention and concentration, such as walking, watching a movie, listening to music, or having a conversation.

*Engaging in Mental Activities: Choose tasks that are challenging and time-consuming, but also interesting (e.g., writing a film script or play, planning a weekend getaway, creating a profitable business plan, or listing your short-term and long-term goals).

*Relaxation: Use relaxation techniques to consciously relax from tension through specific exercises. Visualization can help distract your mind from intrusive thoughts, such as imagining a peaceful place on the beach.

*"Riding the Wave": The idea behind this technique is to allow the craving to rise, peak, and eventually pass, without fighting it or giving in. It’s like climbing up a hill and descending, knowing that it will eventually end. First, find a safe place where you can allow yourself to feel the craving (e.g., a quiet, peaceful spot at home).

*Talking About Cravings: Talking about your drug cravings helps you endure them, especially if the person you're talking to understands what you’re going through. Sharing reduces the likelihood that you'll give in because now you're not fighting alone—someone else knows, too, and this thought can support you. However, close family members might be frightened when they hear about your cravings because they fear it could lead to relapse. Therefore, it’s important to prepare for this conversation in advance.

Managing drug cravings is a complex but essential part of recovery. By recognizing cravings and using effective strategies to manage them, you can build confidence in your ability to stay sober. Remember that cravings are a normal part of recovery, and with time, they will become less frequent and less intense. Stay committed, reach out for support, and know that every effort you make is a step toward a healthier, drug-free life.