One of the biggest challenges for people in recovery from substance use disorder is managing cravings for alcohol or drugs.

“A craving is a thought or urge that comes into your mind due to a trigger,” says Emily Kullen, LCSW, LCADC, a clinical social worker at Jersey Shore University Medical Center. Cravings are usually triggered by the environment, situations and even interactions with people which then manifest a thought or memory that can translate into a physical response, such as sweating palms or increased heart rate.

While these feelings may be intense, they will pass. Sometimes they can pass in as quickly as a momentary few seconds; other times, they can take several minutes or linger even longer.

How to Manage Drug or Alcohol Cravings

In order to manage cravings, you first need to identify your triggers. Common triggers can include:

• Holidays, special occasions and parties that can cause anxiety
• Stressful situations 
• Being around people you associate with substance use
• Interactions with people where there is a history of conflict or contentiousness
• Sporting events, concerts or hobbies where alcohol or drugs were around you in the past
• Free time or boredom

Once you identify your unique triggers, you can be conscious of them and manage or limit exposure to them. For instance, if driving by a bar on your way home from work triggers a craving, you may consider an alternate route home. 

“When a craving occurs, it’s important to recognize it and deal with it logically. While you can’t control a thought entering your mind, you can calmly acknowledge it and realize that acting on it will cause a setback in the progress you worked hard to achieve ” Emily says.

This can be achieved in various ways:

• Reach out to a friend, therapist, sponsor or support person to help you avoid acting on the craving.
• Get active—get your body moving and replace the momentary craving with some invigorating activity.
• Employ the snap technique, a type of aversion therapy where unwanted behavior is linked to a mildly painful snap of a rubber band around the wrist.
• Relax and let it pass. Try meditation, yoga or other mindfulness practices.
  
  

Hope for Substance Use Disorder

As you practice managing and suppressing cravings, and it does take practice, they will lessen, but you should be prepared that they may occasionally seem to pop up out of nowhere, so these coping strategies may be needed for life.

There are many programs and books available to help you stay on course with your recovery process. Everyone is different, so you’ll need to find what works best for you. If someone is more self-motivated, they may do well with self-help books and employing the techniques they read about. For others, they may need more regimented programs or hands on support from groups such as AA or hotlines like ReachNJ.

But it’s important to remember that recovery from substance use issues is a process, so never quit trying to quit. Kullen says, “If you do stumble—and most people do not succeed at recovery on their first attempt—remember that making the commitment to sobriety is an act of courage, and long-term success is possible so just keep coming back.”

Next Steps & Resources:

• Meet our source: Emily Kullen, LCSW, LCADC
• To find a behavioral health professional near you, call 800-822-8905 or visit our website.
• Learn more about behavioral health services at Hackensack Meridian Health.

The material provided through HealthU is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual care.