Specific Thoughts to Cope with Cravings Training your mind to think positive thoughts is an important step in managing cravings and drug relapse prevention. A few ways to do this include: • Remembering how bleak things seemed when you were using drugs. • Thinking about the reasons you stopped using drugs and referring to the list of negative consequences that your drug use has caused. • Reminding yourself that your cravings are a normal part of recovery and that you do not have to give into them. • Visualizing the cravings as waves that you have to ride out. Urge- surfing is a technique that focuses your mind on the physical and mental experience of the craving, rather than giving in to the urge to use. • Being positive. Encourage yourself by remembering your successes each time your cravings become intense.
Negtive Feelings and Cravings People in early recovery are often taught that they are more likely to relapse when they are hungry, angry, lonely, or tired—otherwise known as the acronym, HALT. Stress and other negative emotions can also increase your cravings to use. Experiencing uncomfortable feelings, such as fear, boredom, anxiety, stress, anger, frustration, or sadness are especially difficult when you are in early recovery, making it appealing to turn to your drug of choice to manage these feelings. So learning how to regulate your emotions appropriately is another essential feature of an effective relapse-prevention plan. A few ways to help you regulate your emotions is speaking to a support group, exercising, or practicing other distraction techniques, such as reading, watching television, or listening to music while the feelings pass. Following a healthy daily routine can also help you reduce stress, so focus on managing your small daily stressors, eating a healthy diet, and getting adequate amounts of rest. People in early recovery are often taught that they are more likely to relapse when they are hungry, angry, lonely, or tired— otherwise known as the acronym, HALT.
Planning out each step you need to take to reach these goals is worth the time you invest in doing it because reaching these goals means actively building up safeguards for your recovery, rather than just hoping that challenges won’t arise. Celebrate your small milestones too. Self-help meetings are great at helping you do this and providing incentives to stay clean, such as coins or key tags earned for increments of sobriety. Surround yourself with people who celebrate with you. 15
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