8 Ways to Overcome Drug Cravings

Many people struggling with or recovering from drug addiction experience drug cravings. Drug cravings, often known as uncontrollable urges to abuse drugs, may strike at any time.

Learning how to deal with cravings is important for people working through their addiction recovery for successful relapse prevention. Here are some ways people can overcome drug cravings:

1. Self-Talk

Nurturing positive self-talk requires consciously replacing a conscious effort to replace negative thoughts with a healthy perspective. When a person has an addiction, the predominant voice in their mind tends to be negative and critical. This thought process increases the likelihood of experiencing feelings of guilt and worthlessness, both of which are related to relapse.

When recovering individuals feels the need to use drugs, they may try telling themselves that drug abuse never yields good results. They may compile a list of self-affirmation words and have it accessible to read to themselves whenever a craving arises. Cravings can sometimes cloud their judgment and prevent them from looking beyond the immediate moment. With self-affirmation, it can remind them to focus on achieving a life-changing addiction treatment.

In addition, using encouraging and affirmative self-talk leads to several positive effects, like:

• Reduced stress and anxiety

• Reduced depressive symptoms

• Trying out new methods of coping mechanisms

• Increased sense of self-worth

• Enhanced feelings of hopefulness and confidence

• Enhanced capacities to endure hardship

• Utilizing treatment options to manage withdrawal symptoms and stay sober

It might not always be easy to care for yourself; this is where Design for Recovery steps in. Call us today at (424) 327-4614 to find out more.

2. Cognitive Behavioral Therapy (CBT)

Cognitive behavioral therapy (CBT) has been shown to be effective in treating substance abuse disorders when used alone and in combination with other therapies. It offers a wide variety of strategies for dealing with cravings. Methods include visualization, distraction, and redirection. A recovering individual may decide to divert their attention away from the craving and onto something else until it passes by itself. For instance, they may use visualization techniques to calm themselves when they crave by imagining themselves in a relaxed setting.

CBT also demonstrates how irrational negative thoughts and behaviors are. Its methods can aid in identifying faulty reasoning or cognitive distortions, such as catastrophizing. Catastrophizing is a prevalent form of cognitive distortion that takes place when an individual is experiencing an urge to use drugs or alcohol. One common way to cope with a drug craving is to exaggerate the severity of the situation, telling oneself things like “I won’t survive if I don’t take this drug.”

A person in recovery can learn to “de-catastrophize” and gain perspective on the situation using with the use of CBT approaches. Through CBT, a person’s ability to have fewer cravings and overcome substance abuse improves as they get insight into the roots of their addictive behaviors and thoughts. Effective coping skills, and improved awareness of and resistance to negative thoughts all result from CBT.

3. Find a Hobby

Hobbies serve as an excellent diversion during drug cravings. Oftentimes, the mind will try to fill a void when one is bored or not preoccupied with a task. Thereafter, a drug craving occurs.

A person in recovery may turn to a hobby as a healthy distraction from drug use. They may spend their free time participating in various a variety of activities, such as a brisk walk, sports, arts & crafts, cooking, dancing, or hiking. Not only do these activities reduce cravings, they also contribute to a healthier lifestyle.

4. Ride the Urge

Rather than attempting to resist the drug craving, consider riding it out. “Urge surfing” is a mindfulness practice based on embracing an urge for what it is rather than trying to change it or push it away. To engage in urge surfing, one must first recognize the onset of a craving. They may sit up, close their eyes, do deep breathing, and take note of what’s going on in their head and body for a few minutes.

It’s also helpful to put one’s sentiments and ideas about the event into words. They can tell themselves things like, “I feel uneasy, and I’m considering drinking alcohol.” They may write down as many details as they can about their feelings and experiences until the craving disappears. Learning to “surf” their cravings may help them see that they come and go in waves. They must acknowledge that cravings are normal and ride them out instead of attempting to get rid of them.

5. Self-Care

Self-care is essential for those recovering from addiction since it helps them stay sober and benefits their overall well-being. Self-care practices like eating properly, sleeping adequately, and exercising frequently can improve mental and physical health, making it easier to resist drug use when cravings happen.

People struggling with addiction have less attention to drugs if they put that attention towards achieving recovery goals. As a matter of fact, some individuals have cited feelings of boredom and anxiety as contributing factors to their relapses. Doing healthy things that make one feel good and building up a sober support network are important parts of self-care in recovery. 

6. Identify your Triggers

A person’s previous drug use or alcohol abuse may be triggered by current or past experiences. These thoughts and behaviors can potentially have the potential to arouse an intense feeling, prompting the desire to use substances again. Triggers do not necessitate relapse, but they make it more difficult to resist the abrupt cravings they produce.

During recovery, a person may encounter situations and environmental cues that trigger substance abuse. They must be aware of what sets off their cravings in order to take steps to prevent them in the future. Making a list of triggers might help determine figure out which ones they can realistically avoid. 

It is also helpful to steer clear of situations that are likely to set off addictive behavior. This includes getting rid of any substances one may still have at home, avoiding people with substance use disorder, and skipping social events like bars and parties. Doing these simple things is the best approach to avoid having triggers appear. A trigger can also be addressed by engaging in a diverting activity, such as reading a book or going to the gym.

Design for Recovery helps you understand your triggers and navigate around them. Call us today at (424) 327-4614 to find out more.

7. Reach Out to Others

Those who receive social support from their loved ones are more likely to complete treatment, maintain sobriety, and avoid relapsing. A strong social network may help individuals in numerous ways, such as reduced stress, decreased isolation, and loneliness, an increased sense of purpose, and hope for the future.

With that said, reaching out to others helps people cope with cravings. Loved ones are there to listen to frustrations, fears, or other negative emotions. They understand how to empathize without passing judgment or dismissing sentiments. On the contrary, suppressing a negative feeling and battling addiction without social support may increase the risk of relapse. 

Aside from family and friends, people may find community at a rehab or 12-step groups, such as Alcoholics Anonymous, where they are reassured that they are not alone in their struggles. In addition to organized support groups, one’s treatment provider and co-workers may be invaluable resources in the healing process. A healthy social support system consists of people with whom one feels safe enough to talk openly and honestly about the recovery process. Spending time with these positive influences can help reduce stress and boost self-esteem.

Along with your family, Design for Recovery is here to support you on your way to becoming sober. Call us today at (424) 327-4614 to find out more.

8. Let Go of Negative Memories

It is normal for people battling addiction to recall negative and traumatic events. They may have unexpectedly lost a loved one, went through had a terrible divorce, or been were fired from their work. Fortunately, there are methods they may utilize if they find that these memories are interfering with daily life. It requires consistent effort and practice, though, with some days being more challenging than others. 

On that note, being kind to oneself and engaging in self-compassion is important. Mindfulness techniques can help them refocus on the present and forget about the past. Also, individual talk therapy is beneficial in certain cases. Group therapy or family therapy may also work for those seeking a healthy community. Lastly, there are other addiction treatment options, and recovery programs are available, such as outpatient treatment and sober living homes, where people meet other recovering individuals who are going through similar challenges.

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When experiencing a trigger from a traumatic memory, it is best to make a note of the event, the immediate thoughts and feelings, and the right response to that triggering situation. People may easily control their stress reactions and manage unexpected triggers by practicing healthy coping skills, such as relaxation techniques like muscle relaxation and positive imagery.

There are many Many other ways that can help people let go of negative memories. Some of which are:

• Interact with loved ones or new people

• Consult a therapist or treatment provider

• Get adequate rest and practice relaxation techniques

• Be a community volunteer

• Increase the number of productive and healthy distractions, such as hobbies

• Start a workout routine

Design for Recovery is a Los Angeles-based sober living facility where residents can develop skills for managing drug or alcohol cravings. Residents put in significant effort every day to learn new skills, principles, and coping techniques to manage cravings and triggers. During this time, individuals struggling with addiction can make meaningful connections with others in the same situation.

At Design for Recovery, residents are able to take the first steps toward a life free from relapse. If you or someone you know is struggling with addiction, our sober living may be able to offer the support and resources needed to overcome its negative consequences. Call us today at (424) 327-4614 to find out more about our various programs and nationwide locations.