time you crave a cigarette, you will start to see patterns. Maybe you crave more after sex, after a movie, before dinner, or when you are stressed at work. By identifying high-risk scenarios, you can develop a plan to deal with them the next time they occur.
Remind yourself that all cravings end, and that most only last a few minutes. If it’s helpful, carry an index card with these suggestions in your wallet.
Grab this book and re-read chapter 10 to give you hope and inspiration. Or find a different inspirational book. Focusing on the positive will reduce your cravings.
Practice mindfulness meditation or other forms of relaxation. Time and again, stress-reduction techniques have been shown to reduce craving duration and intensity. Find a method that works for you and practice!
Alcohol
For those who are in recovery from alcohol addiction, trying to quit for personal or health reasons, or simply attempting to reduce their drinking, the following techniques can help you deal with alcohol cravings and avoid relapse.
Leave the situation. Whether it’s a bar, a friend’s house, an office party, or even your own home, changing the scene is usually a good idea. When a craving hits, it can be hard to know what exactly triggered it. It’s usually best to leave the situation, then try to figure out what sparked the craving later. Sometimes no reason can be found; cravings are common in early sobriety.
Call or talk to someone. Talking about cravings reduces the frequency and intensity of cravings. Discuss them, don’t keep them to yourself. Remember, the person you talk to doesn’t need to have a solution for the cravings—they just need to lend an understanding ear. Keep many numbers in your cell phone contacts of people who would be willing to talk you through the cravings.
Get to a meeting. If you prefer Twelve Step meetings, get yourself to an AA meeting. If you are receiving support from some other group, go there. Get with like-minded people as soon as possible.
Eat. Drink. Rest. Connect. You’ve heard me mention anxious-scared-preoccupied-hungry-angry-lonely-tired (ASPHALT) as a recipe for disaster. Counteract these known craving triggers by staying hydrated, staying well-fed, resting, and connecting as much as possible with healthy, supportive people. You can’t rely on your body’s own signals during a craving, so eat a healthy snack and drink (nonalcoholic) fluids even if you aren’t hungry or thirsty.
Keep a list of reasons you are quitting in your wallet. Refer to them often, not just during the cravings.
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.
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 taking a drink.
Write it down. If you write down how you are feeling, what you are doing, and what is going on every time you crave a drink, you will start to see patterns. Maybe you crave more after sex, after a movie, before dinner, or when you are stressed at work. By identifying high-risk scenarios, you can develop a plan to deal with them the next time they occur.
Remind yourself that all cravings end, and that most only last a few minutes. If it’s helpful, carry an index card with these suggestions in your wallet.
Grab this book and re-read chapter 10 to give you hope and inspiration. Or find a different inspirational book. Focusing on the positive will reduce your cravings.
Practice mindfulness meditation or other forms of relaxation. Time and again, stress-reduction techniques have been shown to reduce craving duration and intensity. Find a method that works for you and practice!
Remember that these tips might not work immediately. The nature of alcoholism is that it can trick you into not taking action. As soon as the craving ends (and before
Remind yourself that all cravings end, and that most only last a few minutes. If it’s helpful, carry an index card with these suggestions in your wallet.
Grab this book and re-read chapter 10 to give you hope and inspiration. Or find a different inspirational book. Focusing on the positive will reduce your cravings.
Practice mindfulness meditation or other forms of relaxation. Time and again, stress-reduction techniques have been shown to reduce craving duration and intensity. Find a method that works for you and practice!
Alcohol
For those who are in recovery from alcohol addiction, trying to quit for personal or health reasons, or simply attempting to reduce their drinking, the following techniques can help you deal with alcohol cravings and avoid relapse.
Leave the situation. Whether it’s a bar, a friend’s house, an office party, or even your own home, changing the scene is usually a good idea. When a craving hits, it can be hard to know what exactly triggered it. It’s usually best to leave the situation, then try to figure out what sparked the craving later. Sometimes no reason can be found; cravings are common in early sobriety.
Call or talk to someone. Talking about cravings reduces the frequency and intensity of cravings. Discuss them, don’t keep them to yourself. Remember, the person you talk to doesn’t need to have a solution for the cravings—they just need to lend an understanding ear. Keep many numbers in your cell phone contacts of people who would be willing to talk you through the cravings.
Get to a meeting. If you prefer Twelve Step meetings, get yourself to an AA meeting. If you are receiving support from some other group, go there. Get with like-minded people as soon as possible.
Eat. Drink. Rest. Connect. You’ve heard me mention anxious-scared-preoccupied-hungry-angry-lonely-tired (ASPHALT) as a recipe for disaster. Counteract these known craving triggers by staying hydrated, staying well-fed, resting, and connecting as much as possible with healthy, supportive people. You can’t rely on your body’s own signals during a craving, so eat a healthy snack and drink (nonalcoholic) fluids even if you aren’t hungry or thirsty.
Keep a list of reasons you are quitting in your wallet. Refer to them often, not just during the cravings.
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.
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 taking a drink.
Write it down. If you write down how you are feeling, what you are doing, and what is going on every time you crave a drink, you will start to see patterns. Maybe you crave more after sex, after a movie, before dinner, or when you are stressed at work. By identifying high-risk scenarios, you can develop a plan to deal with them the next time they occur.
Remind yourself that all cravings end, and that most only last a few minutes. If it’s helpful, carry an index card with these suggestions in your wallet.
Grab this book and re-read chapter 10 to give you hope and inspiration. Or find a different inspirational book. Focusing on the positive will reduce your cravings.
Practice mindfulness meditation or other forms of relaxation. Time and again, stress-reduction techniques have been shown to reduce craving duration and intensity. Find a method that works for you and practice!
Remember that these tips might not work immediately. The nature of alcoholism is that it can trick you into not taking action. As soon as the craving ends (and before
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