need to please others. You can let go of the need to always have all the answers. Earlier in this book we learned about the power of habits and the way that these are etched deeper and deeper like grooves. Letting go can help you produce new habits, actions that can support your ongoing growth and recovery from the toxicity that acting out on cravings has produced in your life.
***
My experience working with thousands of men and women is that what stands between you and freedom from cravings is mostly related to what you think, but that to change what you think you must change what you do. Recovery is a lifelong journey that involves doing just that.
Best wishes as you progress along your path. If you discover something that might be helpful to others, I’d love to hear from you.
…
Tips for Specific Cravings
The following section contains tips and information for dealing with specific cravings, including smoking, alcohol, narcotic pain pills (for people with chronic pain), sugar, chocolate, gambling, and the Internet. Try a few of the suggestions to get started and keep trying until you land on one or two that work for you. Some of these techniques will take time to become a part of your routine, so stick with them. You may also find these suggestions lead you to create your own healthy ways of coping with cravings.
Smoking
Trying to quit smoking? The following list contains proactive measures you can take to prevent or lessen your cravings for cigarettes when you are trying to quit.
Set a quit date. Note: there is no time like the present.
Tell your friends, colleagues, and loved ones what your quit date is. Although you may be embarrassed about what they’ll say if you relapse, remember that your true friends will support rather than judge you.
Remove all smoking paraphernalia from your home, office, car, and anywhere else you go. This means ashtrays, cigarettes, lighters, matchbooks, even clothing with cigarette logos. Wash your clothes so they don’t smell like smoke, and wash your car too. Remember: you are a nonsmoker, and nonsmokers don’t smell like smoke.
Take medications for smoking cessation. There are many available, including over-the-counter options like nicotine gums and patches, and prescription options like Zyban and Chantix. These medications are not without risk, so be sure to talk to your physician about them. Remember, however, that quitting success rates are dramatically higher in people who use these types of aids. And it’s not cheating!
Change your routines. If you smoke with your coworkers, let them know that you won’t be joining them and ask them not to invite you. Don’t frequent establishments where smoking is permitted. In the early days and weeks of quitting, try not to be alone too much. If the person you are with can support your abstinence, that’s great too.
Identify an accountability partner. Preferably this is a trusting, nonjudgmental friend who is willing to provide emotional support during the tough times. It may be someone who has successfully quit. Ask this person if he or she would be willing to check in with you regularly, and if you can call him or her too.
When the craving for a cigarette hits, try one or more of the following to avoid lighting up:
Change your environment. For example, if you’re in a bar, go home. If you’re in a place or situation that is high-stress, leave.
Ask for help. Call your accountability partner or friend and tell him or her you are craving. Remember: your friend doesn’t need to know how to solve the problem for you—the mere act of sharing your craving has been shown to diminish it.
Distract yourself and do something else. Preferably, it would be something productive, like going for a walk, exercising, cleaning the house, or reading. But even a mindless activity like chewing gum or watching TV is better than smoking.
Write it down. If you write down how you are feeling, what you are doing, and what is going on every
***
My experience working with thousands of men and women is that what stands between you and freedom from cravings is mostly related to what you think, but that to change what you think you must change what you do. Recovery is a lifelong journey that involves doing just that.
Best wishes as you progress along your path. If you discover something that might be helpful to others, I’d love to hear from you.
…
Tips for Specific Cravings
The following section contains tips and information for dealing with specific cravings, including smoking, alcohol, narcotic pain pills (for people with chronic pain), sugar, chocolate, gambling, and the Internet. Try a few of the suggestions to get started and keep trying until you land on one or two that work for you. Some of these techniques will take time to become a part of your routine, so stick with them. You may also find these suggestions lead you to create your own healthy ways of coping with cravings.
Smoking
Trying to quit smoking? The following list contains proactive measures you can take to prevent or lessen your cravings for cigarettes when you are trying to quit.
Set a quit date. Note: there is no time like the present.
Tell your friends, colleagues, and loved ones what your quit date is. Although you may be embarrassed about what they’ll say if you relapse, remember that your true friends will support rather than judge you.
Remove all smoking paraphernalia from your home, office, car, and anywhere else you go. This means ashtrays, cigarettes, lighters, matchbooks, even clothing with cigarette logos. Wash your clothes so they don’t smell like smoke, and wash your car too. Remember: you are a nonsmoker, and nonsmokers don’t smell like smoke.
Take medications for smoking cessation. There are many available, including over-the-counter options like nicotine gums and patches, and prescription options like Zyban and Chantix. These medications are not without risk, so be sure to talk to your physician about them. Remember, however, that quitting success rates are dramatically higher in people who use these types of aids. And it’s not cheating!
Change your routines. If you smoke with your coworkers, let them know that you won’t be joining them and ask them not to invite you. Don’t frequent establishments where smoking is permitted. In the early days and weeks of quitting, try not to be alone too much. If the person you are with can support your abstinence, that’s great too.
Identify an accountability partner. Preferably this is a trusting, nonjudgmental friend who is willing to provide emotional support during the tough times. It may be someone who has successfully quit. Ask this person if he or she would be willing to check in with you regularly, and if you can call him or her too.
When the craving for a cigarette hits, try one or more of the following to avoid lighting up:
Change your environment. For example, if you’re in a bar, go home. If you’re in a place or situation that is high-stress, leave.
Ask for help. Call your accountability partner or friend and tell him or her you are craving. Remember: your friend doesn’t need to know how to solve the problem for you—the mere act of sharing your craving has been shown to diminish it.
Distract yourself and do something else. Preferably, it would be something productive, like going for a walk, exercising, cleaning the house, or reading. But even a mindless activity like chewing gum or watching TV is better than smoking.
Write it down. If you write down how you are feeling, what you are doing, and what is going on every
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