How to Cope With Addiction Cravings

Being in recovery is an amazing achievement, but, as you’ll probably already be aware, the journey doesn’t end there. Even after making significant progress, cravings can sneak up on you, and they can be tough to handle. That’s why having some go-to strategies can make all the difference when it comes to learning how to cope with addiction cravings.

In this blog, you’ll find some practical tips to help you deal with those cravings when they hit. Whether you’re just starting out or you’ve been at it for a while, these ideas can help you keep moving forward and remind you that you’re not alone in this journey.

Addiction Recovery Triggers: What Are They?

These cravings can be intense and persistent, making it crucial to have strategies in place to manage them effectively.

In the context of addiction recovery, a “trigger” is something that causes a strong urge or craving to use a substance (like drugs or alcohol) or to engage in a behaviour (like gambling or eating).

Triggers can be different for everyone, but they generally fall into three categories: external, internal, and situational.

Types of Addiction Recovery Triggers

The recovery process can have many different types of triggers, which are typically external, internal or situational.

External Triggers

External triggers are essentially things outside of you that you can see, hear, touch, taste, or smell. Some examples of these types of triggers can include:

• People: Being around friends or family members who use substances or engage in addictive behaviours.
• Places: Going to places where you would normally engage in alcohol or drug use, such as bars, clubs, or certain neighbourhoods.
• Things: Seeing objects associated with your addiction. This one could be personal, so any item or object that you associate with your time in active addiction can be triggering. Examples include alcohol bottles or gambling machines.

Internal Triggers

Internal triggers simply mean feelings, thoughts, or physical sensations inside your body or mind that are personal to you. Examples can include:

• Emotions: Feeling stressed, anxious, sad, lonely, or even too happy can trigger cravings.
• Thoughts: Thinking about past experiences with substances or behaviours or having beliefs that you’re now completely in control of your addiction. So, for example, someone who is in recovery from alcohol addiction might believe they can handle having just one drink when, actually, this could trigger a relapse.
• Physical Sensations: Experiencing withdrawal symptoms or other feelings associated with your time in withdrawal that remind you of using substances. It could be something as small as a simple headache.

Situational Triggers

These are specific situations or events that make you want to use substances or engage in behaviours. For example, this may look like:

• Stressful events: Anything that you find stressful. It could be having to check household tasks off your to-do list, going through a breakup, losing a job, or having financial problems.
• Celebrations: Attending parties, weddings, or other social events where substances are present.
• Boredom: Finding yourself unstimulated often can trigger cravings.
• Routine activities: Doing everyday activities that you associate with your addiction. For example, someone who is in recovery from alcohol addiction may find things like watching TV or finishing a meal difficult, as these may have been previous occasions where they would have normally consumed alcohol.

You can develop strategies to avoid or cope with all types of triggers, which will help with reducing the risk of relapse.

How to Cope With Addiction Cravings

Accepting that cravings happen and learning how to cope with them, as and when they do, will be an incredibly valuable step to take in your recovery journey. See below for our advice.

Change the Environment

Feeling overwhelmed? Try changing your surroundings, even if you don’t feel like it. When you sense a craving coming on, moving to a different location can work wonders.

Being in a new place and being distracted can help distract your mind from the urge. So, for example, if you’re at home and temptation strikes, consider going for a walk, visiting a friend, or visiting a family member. This change in scenery can help interrupt the pattern of your craving.

Engage in Something New

When you lose yourself in an activity, it keeps both your hands and mind busy, leaving less room for cravings to sneak in.

Choose a hobby that you love or something you have always wanted to try. It could be anything, from drawing or learning how to play a musical instrument to even trying to learn a new language. Turn to it whenever you feel a trigger.

If the distraction is enjoyable to you, it can turn the moments when temptation feels overwhelming into something more positive.

Carry a Distraction Tool

Having a distraction tool at the ready can be incredibly helpful. It gives you something to focus on immediately when you feel a trigger.

Consider keeping a stress ball, a small puzzle, or a handheld game in your pocket or bag. When the urge hits, divert your attention and keep your brain and hands occupied, even if it’s just for a few minutes, to manage stress levels in the moment.

Reevaluate Your Routine

Creating a daily routine can add structure to your day, helping keep your mind busy and reducing opportunities for cravings to creep in.

Plan your day with a mix of activities and stick to this schedule. A set routine can give you a sense of control and make it less likely that you’ll give in to cravings.

Practice Positive Self-Talk

Learning how to be kind to yourself again is one of the biggest parts of recovery.

So, when you feel tempted, remind yourself that cravings are not only normal but also temporary. You are not a failure for experiencing cravings – Plus, they won’t last forever, and they will pass. Shifting your focus to your long-term goals can make the difference between staying on track and relapsing.

Talk About How You’re Feeling

If you have a support system around you, don’t feel as though you have to hold in everything you’re coping with in recovery. Managing cravings is a normal part of recovery, and those who understand your journey will be there to help you.

If you don’t have people to depend on in tough moments, look for local support groups. These meetings offer useful guidance and are a safe space for people to discuss how they’re feeling – the good, the bad, and the ugly.

Stay Active

Staying physically active can also help reduce stress and cravings. Exercise releases endorphins, which are natural mood boosters. When you feel a trigger, try going for a run, doing some yoga, or even dancing to your favourite music. Physical activity can serve as a healthy outlet for your energy and emotions.

Having healthy snacks on hand can be useful, too. Sometimes, the act of eating can help distract you from experiencing a craving. Keep snacks like nuts, fruit, or yoghurt handy and eat them when you feel the urge. This not only distracts you but also nourishes your body.

Remove Yourself from Triggers

Feeling less stressed and anxious can help you avoid cravings. So, if you find yourself in places or with people that make you feel like this, it’s important to take care of yourself first. Try to stay away from these triggers.

Think about the places you go and the people you see. If they make you feel bad or want something you’re trying to avoid, it’s okay to leave or say no. You need to focus on what makes you feel good and safe.

Remember, it’s alright to put your own needs first. In fact, it’s necessary to prevent relapse. Taking care of yourself is the most important thing. Set up your life so you can be calm and happy.

Find Support for Addiction Today

We hope you’ve found our blog on how to cope with addiction cravings. And if you or a loved one are struggling to cope and feel as though you might be heading towards to relapse, we can help you remain in recovery. Reach out to us today for more information on how we can help.