As you continue along the road to recovery, you will almost certainly have cravings from time to time. Cravings are one of the most frustrating parts of recovery, because they can occur randomly and out of nowhere. If you give into a craving, your mental health could be affected too, making you feel like this is a setback. Cravings don’t mean you’re weak – you are not failing. Rather, cravings are an expected and common part of the recovery process; how you react and handle them is what matters most.
Understanding What Cravings Actually Are
To learn how to properly react to cravings, we must first develop an understanding of what the situation really is. A craving is a signal – your brain is essentially revisiting the old habits and emotions that you experienced while engaging in substance use. There are many root causes of cravings; this includes stress, frustration, boredom, emotional triggers, and painful memories. To effectively handle cravings, we must see if there are any identifiable reasons as to why the cravings are developing. In other words, recognizing “why” a craving exists is key to overcoming it, allowing you to continue your recovery journey.
Enforce the 10-Minute Rule
The 10-minute rule is a very simple, yet effective method for handling cravings. Here’s how it works: when a craving hits, don’t react to it. Instead, wait 10 minutes and do something else to distract yourself. This could include going for a walk, listening to music, or calling a family member or friend. It has been shown that many cravings peak and disappear within minutes. By engaging in another activity, even for just 10 minutes, you are putting yourself in a better position to not give in to the cravings.
Use the HALT Check
The HALT check is another tool that can be used when cravings feel the strongest. HALT stands for Hungry, Angry, Lonely, Tired. When experiencing these feelings and emotions, the cravings tend to hit the hardest. Therefore, ask yourself “Am I just hungry? Am I upset about something? Do I feel isolated? Did I get enough sleep?” By taking some time to self-reflect and answer these questions, you may be able to address the real issue rather than giving into the cravings.
Understanding that cravings are a normal part of recovery will allow you to successfully continue along your road to recovery. There may even be times when you give in to cravings. If this happens, understand that it is not a setback. Nobody is perfect 100 perfect of the time. If you get back “on track” and continue to progress in recovery, that is what matters most.
Victory Recovery Partners, a network of eight addiction/recovery centers on Long Island, New York, provides outpatient services to patients with substance use disorders and addictions. We provide total care under one roof, consisting of behavioral health, medication-assisted treatment, psychiatric, and wellness services. Our motto, “No One Left Behind” ensures that every patient will receive excellent care and attention. If you or someone you know is suffering from addiction, we would like to help. For more information on Victory, visit our website.