Dealing With Cravings

A craving is an intense urge to use alcohol or drugs and is a normal part of the recovery process. A craving is just a feeling and it cannot hurt you. A craving will normally last less than 5 minutes. Once you've noted the craving's statistics, do something else! Get your mind off of it. Remember, it will go away. Every time you successfully deal with a craving, the easier it will become.

Keep a journal and record every craving. What happened right before the craving occurred? How did you feel? Who were you with? Where were you? What time was it?

Use the "4 D's." Drink water. Delay for 5 minutes. Do something else. Deep breathe.

Remember to H.A.L.T. Are you Hungry? Angry? Lonely? Tired? Satisfy your body's needs.

• Pray or meditate
• Read recovery literature
• Do physical exercise until the craving goes away
• Chew on an ice cube or carrot stick
• Talk to someone
• Try a relaxation technique
• Listen to music
• Brush your teeth
• Play with a small object, such as a stress ball or yoyo
• Doodle
• Take a shower
• Repeat your reasons for quitting over and over again
• Remember it's your choice and you are in charge