Cravings are when you feel a strong urge or desire to use a drug. You are likely to get these cravings when you cut down your drug use or stop entirely. Cravings are normal, and remember to be kind to yourself. If you end up taking the drug when you didn’t want to, you are not a failure. You now have more knowledge and experience for next time.
Here are three possible ways to manage cravings. Try each of them a few times to find which ones work best for you:
Use the 4 D’s
Do this until the cravings pass:
- Delay for at least five minutes
- Drink water, sipping slowly
- Distract yourself by keeping busy
- Deep breathe for as long as you need to
Think about what you can distract yourself with. This can be simple things like, doing the dishes, going outside for fresh air, or more intense things like exercising, listening to music or playing video games.
You may be unsure how long your deep breaths should be. Different timing works for different people, but this is one that works for many:
- Breathe slowly and evenly into your belly for 4 seconds.
- Hold your breath for 2 seconds.
- Breathe out slowly and evenly for 6 seconds.
- Repeat as many times as needed until cravings lessen or you feel better.
Try mindfulness
This can help pull you out of your head and ground you back into what is truly happening around you. There are many different ways to do mindfulness, but here is a suggestion for one you can try now:
- Choose 5 things you can see. Focus on their shape, colour and texture.
- Choose 4 things you can feel (e.g. feet on the ground, back against your chair). Focus on how it feels.
- Choose 3 things you can hear. Focus on distant sounds that you hadn't noticed before.
- Choose 2 things you can smell.
- Take one deep breath
Try ‘urge surfing’
Another way to deal with cravings is by fully acknowledging the feeling of the craving. This is called ‘urge surfing’. Like ocean waves, urges are usually small when they start, grow in size, and then break up and fade away. Like a surfer, you can ride the top of these waves until they break and settle.
Follow these steps:
1. Be aware/mindful of the feeling
Sit in whatever position is most comfortable for you. Take a few deep breaths and focus your attention inward focusing on your breathing. Allow your attention to wander through your body. Notice where in your body you experience the craving and what the sensations are like. Notice each area where you experience the urge and tell yourself what you are experiencing.
2. Focus in on one area
Notice the exact sensations in that area. For example, do you feel hot, cold, tingly or numb? Are your muscles tense or relaxed? How large an area is involved? Notice the changes that occur in the sensation. Does the sensation have a colour, a shape, a texture? Now focus your attention back on your breathing.
3. Move on to another part of your body that is experiencing the craving
Pay attention to and describe to yourself the changes that occur in the sensations. Notice how the urge comes and goes. Repeat this process as you move from one part of the body to another. Continue to come back to focusing your attention on your breathing. Many people, when they urge surf, notice that after a few minutes the craving shrinks and disappears.
Relax your muscles
This is something you can do on your own, wherever you are. Tensing and then releasing your muscles will help them to relax. Here’s something you can try now:
- Get into a comfortable position and slow down your breathing.
- Clench your hands into a fist.
- Hold the fist for a few seconds then let it go and feel your hand muscles relax.
- Next, tense your arms and hold the tension in each one for a few seconds before letting go and moving further up your body.
- You can start anywhere on your body, but if you would like a step-by-step method, use this order to help you along – fists, forearms, biceps, shoulders, face, abs, glutes, thighs, feet.
- As you let go of the tension in your feet, let your whole body relax.