Resisting cravings in recovery is something that everyone who struggles with addiction experiences. These cravings tend to be tied to memories and can be “defined as an intense, conscious desire, usually to consume.” When you experience alcohol or drug cravings, the “immense neurotransmitter release that is often brought on by the ingestion of drugs is responsible both for the experience and the lasting effects on learning.” So how you do resist the urge? Let’s explore how to feel more in control of your life and your sobriety and how to avoid relapse.
Cravings 101
An important part of beginning your recovery process is acknowledging that:
- you will have cravings
- it’s normal and expected to have these cravings
- you will need to have a plan in place to help you resist and overcome your cravings
Much like food cravings, choice often takes a backseat once your body learns to depend on the drug and your addictive behavior. “At first you want it because it tastes good,” Ashley Gearhardt, associate professor of psychology at the University of Michigan, says. “As you go from use to abuse to dependence, you begin to crave it and liking it doesn’t play as much of a role.” But cravings for drugs or alcohol are typically much more severe and intense.
Cravings are marked by a relationship with a stimulus that gets recognized as a cue or a prompt. They are often successful in distracting you from your focus on other activities. They may come with other symptoms that make your day-to-day life challenging.
Symptoms that accompany cravings for alcohol can include:
- Difficulty sleeping
- Anxiety, depression and/or mood changes
- Feelings of irritability or confusion
- Little to no energy
- Poor appetite
Symptoms that accompany cravings for drugs can include:
- Difficulty sleeping
- Disturbances in your heart rate
- Preoccupation with the drug
- Anxiety, depression and/or thoughts of suicide
- Sudden vivid dreams
- Fatigue or changes in sleep pattern
- Hallucinations
- Changes in your appetite
- Desire to be around community/friends who use the drug
These addiction cravings will be strong when you first begin your recovery process, but you will find that they subside with time and with a solid plan.
Recognizing triggers
It’s crucial for people in recovery to recognize the cues that promote addiction cravings. These cues can be both emotional and physical. They are also different for different people. You may experience possible triggers such as:
- Being around friends who use drugs or alcohol
- Having a stressful day at work or school
- Being in certain locations that remind you of past drug or alcohol use or that spark stress
- Getting a phone call from a loved one who causes you stress
- Having underlying mental or physical health concerns
- Experiencing a certain smell that sparks memories
- Feeling depressed, anxious and/or isolated
Finding healthy distractions to help you cope with cravings
Just because you can expect cravings and urges as well as addiction triggers doesn’t mean you can anticipate them. This is why it’s a good idea to remain aware of not only your surroundings but also your emotions. You may find yourself on an emotional rollercoaster as you make changes in your life that allow for a successful recovery. Stress, frustration, anxiety, sadness and isolation may spark a desire for your drug of choice. But resisting cravings in recovery means managing your those emotions and creating an environment where you can succeed.
It’s also a good idea to have a list of distractions. These will help you if you’re caught off guard as well as when you’re preparing to face confrontation about your addictive behavior. Having a list can give you healthy ways to respond and to resist your urges. Include distractions such as:
- Take a brisk walk
- Take some deep breaths in fresh air or during a relaxing yoga session
- Accept that it’s OK to walk away from triggers
- Challenge your mind with puzzles or games
- Create something
- Enjoy nature
- Work out in the gym or at home
- Read a book
- Mediate
- Do something nice for yourself
- Do something nice for someone else
- Purge your closet or your house of things you don’t need
- Volunteer your time to a cause close to your heart
Remember that healthy distraction is an “easy and harmless coping skill to replace unhealthy, habitual patterns with conscious efforts to safeguard your recovery.”
Bonus: did you know that research has shown games like Tetris can help reduce cravings for drugs?
FAQ
- What does “dry drunk” mean in recovery?
A “dry drunk” refers to someone who has stopped drinking but still struggles with the same emotional and behavioral patterns associated with addiction. - What are the common signs of a dry drunk?
Common signs include irritability, resentment, lack of motivation, self-pity, and romanticizing past drinking experiences. - How can I resist cravings during recovery?
You can resist cravings through mindfulness, support groups, healthy routines, and professional counseling focused on relapse prevention. - Can a dry drunk relapse even after years of sobriety?
Yes. Without addressing the emotional and psychological aspects of addiction, a person may be at risk of relapse even after long-term sobriety. - What’s the best way to overcome dry drunk behavior?
Ongoing therapy, participation in recovery programs, building supportive relationships, and developing positive coping skills can help overcome dry drunk tendencies.
