Managing cravings in addiction

Managing cravings in addiction. Sounds difficult, doesn’t it?

It would be churlish to say it is difficult but it can be done.

Cravings can be incredibly destructive. They might leave you feeling as if you have no control. They can present themselves in many different ways and even though you know you must resist them: You feel as if you can’t.

Overcoming cravings is nothing to do with willpower. If it were you wouldn’t be visiting this page and rehab centres would have shorter treatment programmes. Cravings are based in science. Let our experienced addictions clinicians explain.

Managing Cravings in Addiction: What Causes Cravings?

Science: That is what causes cravings.

It has nothing to do with willpower.

Alcohol, prescription medication, drugs, coffee and even tea affect receptors in the brain.

When these substances are picked up on receptors, naturally occurring chemicals are either kept back or over produced: This is what causes the desired effect.

Over time, the brain becomes accustomed to the presence of whatever it is you are taking and makes adjustments.

Tolerance

After a time taking substances, due to the changes in the brain structure, you will need more and more to have the same effect as when you started taking it.

If you stop, the brain simply can not cope and incorrect chemical messages will start to be sent around the body. This is what causes symptoms known as withdrawal.

Withdrawal leads to cravings. However, even after detox it can take months, many months, for cravings to subside. They can also be easily triggered later on.

Managing Cravings in Addiction: What Are They?

Cravings are a very intense desire to take the substance you sought treatment for.

Understanding why they happen can be key in learning to manage them. Unmanaged, they can be a leading contributor to relapse.

Neural Craving Signature

Research has identified what is known as a Neural Craving Signature (NCS). This is a neuromarker, a pattern of activity that occurs in the brain.

Using Magnetic Resonance Imaging (MRI) it is not believed that the intensity of cravings can be predicted.

This may mean, in years to come, that there could be targeted, individualised, treatments based on an individuals brain scans. But we are a long way off, for now.

How Can You Identify Your Cravings?

It is thought that three things can trigger cravings:

• Situations: Where you are and what you are doing.
• Emotions: Stress, feeling isolated, boredom
• Thoughts: What were you thinking about before the cravings started?

Managing Cravings in Addiction: How to Manage Them

If you know what triggers your cravings, you can devise ways to manage them. This is a critical component of addiction recovery.

Our experienced clinicians, who work in rehab centres, suggest the following:

• Don’t accept thoughts that lead to relapse: You can decide to dismiss them. You own your thoughts so you don’t needs anyone’s permission to change them.
• Breathe and count to ten: Sounds incredibly basic but can be incredibly powerful. There are very few situations where you can not stop, take a deep breath and count to ten. It really can make the difference on occasions.
• Acceptance: Accept that cravings are perfectly normal in addiction recovery. This teaches you that you are not a failure. It happens.
• Physical activity: Go for a walk. Get out of the house. Cost’s nothing but can really work.
• Eat well: Good nutrition helps with energy release. If you feel well cravings are reduced
• Sleep well: When you are tired you get stressed. Stress leads to cravings.
• Avoid risky situations: Difficult to do but , if possible, avoid situations that you know will be risky. This could be staying away from places, people or both.
• Don’t be afraid to ask for help: Reaching out isn’t failure. It is recognition that you know you need help. This is a positive.

Are Cravings and Addiction Related?

Cravings are a normal part of human experience.

They are the brains way of reminding you to do something that brings you pleasure.

If you succumb to the craving and take the substance/drink alcohol the pleasure responses will be significant. Drugs and alcohol ignite the release of feel good chemicals when you take them. This is the power of cravings. This how the brain operates and has nothing to do with willpower.

If you do succumb to cravings and use, a state of tolerance will occur. This means the more you use, the more you will need to have the same effect as when you initially relapsed.

Help and Support

Having a network of help and support will make a massive difference if you experience cravings.

If you can establish a network of people (both friends, family and professionals) who can help you, when you need it, you have a go to for help.

Personal Friendship Circle

If you try and deal with cravings on your own, it will be more difficult.

With loved ones, family and friends who know about your situations and can establish appropriate boundaries (whilst respecting yours) you have an instant array of resources when you need it.

Professional Help

Many people, when they complete rehab, carry on with individual sessions with the therapist they saw in rehab.

A specialist addictions therapist can provide a space where you will be understood: and challenged! Your thoughts, coping mechanisms and anxieties. All these things can be worked on.

Remember to stay in contact with your GP. Any underlying conditions need to be managed so they don’t contribute.

Managing Cravings in Addiction: Long Term Control

Relapse happens.

It doesn’t happen to everyone but it is not a sign of failure.

Addiction is a chronic illness just as diabetes and asthma.

The pathway of recovery isn’t always a clear one. There may be setbacks along the ways. Some days will be better than others.

Recovery is not about perfection. It is about progression.

If you set yourself small, manageable goals, your chances of recovery will increase.

Start Small

When people leave rehab they have a sense of renewal.

They feel as if they can take on the world and achieve their greatest goals.

Some can: Some won’t. The important thing is to take things slowly. Manageable steps, achievable goals.

It could be going for a walk two days a week for half an hour or even getting out of bed by a certain time of the day. Whatever it is, work towards it, achieve it and then celebrate it. You did it sober.

Managing Cravings in Addiction: Setbacks Don’t Have to be Fatal

There will be setbacks along the way.

This is normal. It is not failure.

If you can learn to handle them, they can re-ignite your desire to stay abstinent and sober.

Here are some suggestions:

• It has nothing to do with willpower: If willpower was all that was needed rehabs would close and our clinicians would be flipping burgers. Addiction is a very serious illness with a high mortality rate. The fact that you are reading this shows that you are able to recover.
• Do you know what triggered you?: Was it stress? An argument with a family member? If you know what sparked a relapse you may be able to work out ways to avoid a reoccurrence.
• Keep the original goal in sight: When people relapse they sometimes cause you to forget why you went into recovery. Focus on the progress you have already made.
• Use your support network: You can not do this on your own. Use your recovery network. That is why you created it!
• Revisit your recovery plan: Your recovery plan is a map to a destination. Sometimes you have to go around obstacles, there will be delays and logjams. Do you turn around and relapse or go around the obstacles and wait for the logjams to move?
• Experience is a great teacher: Setbacks are learning opportunities. Growth comes from overcoming challenges.
• Stay in the present: Accept cravings for what they are. Cravings are the brain asking you to take something. You have the power to say no.

Speak to an Experienced Addictions Clinician

You can speak to an experienced addictions clinician for free.

Our advice is confidential and impartial.

We are not tied any particular centre so it matters not, to us, where you go for help as long as it is safe and cost effective.

If you want a treatment referral, we don’t charge for these.

We only signpost to legally registered centres and are registered with the Information Commissioners Office.

Your details can never be passed to anyone else without your explicit permission. We can not discuss your enquiry with anyone, even your GP, unless you specifically name that person and give permission. Unless you ask us to, we will not keep your details.

Recent Posts