how to deal with cravings?

First off, I need to address the question: what is a craving? According to Hazelden Betty Ford, "When we crave alcohol, we are in a state of anticipation: we want to drink or use other drugs. And this can be caused by withdrawal, or it can be a response to certain stimuli, like being surrounded by people who are drinking or a fond memory where drinking was involved."

For myself, I describe cravings as an itch that I just can't scratch. It's a constant loop that keeps repeating, my brain telling me that I just want a drink or that a drink would make my current situation better. It doesn't stop until I either:

1. Have a drink

2. Do something that will enable me to overcome the craving

For me, a craving is usually preceded by something that happens in my life, although they can sometimes be spontaneous too. For example, recently a craving was stimulated by a fight with my best friend, a discouraging conversation with my boss, and going to a dinner where all other attendees were having wine with their meal. In that moment, all I'm thinking about is how much I want a drink. How a drink would only make this situation "better." Instinctively, the craving occurs because I want to take myself out of that situation and get lost in the booze, to check out of life, or make an experience more enjoyable.

Cravings tend to throw all other logic out the window. They can be so strong you feel like crying. There has been the rare instance or two where I've wanted to drink so bad that I had to force myself to go to sleep early so I could get through the night. But the biggest defense to cravings is the acceptance that they will happen sometimes, and then having solutions prepared to deal with them.

Me, running from a craving

Solutions

Remember, that a craving is not your fault and not in your control. However, how you react to that craving is in your control. It's possible to move through cravings with successfully, and with respect and grace.

Preparation is key! Have a plan in place for when a craving occurs, because when it comes to cravings, there is no if but when.

These could be things like popping into a two minute meditation, doing a breathing exercise, or doing a task to take your mind off of it, such as:

• Physical Exercise - walk, run, bike ride, yoga, HIIT class, etc.

• Adult coloring or watching a tv show

• Playing with your children or pet, or I guess significant other would work too (lol)

• Cooking or even something as simple as making a cup of tea

• Talk to someone - call a friend or family member, someone that knows your situation

Above all, just remember that cravings are like thoughts and feelings - they only last about a minute and they pass.

Would love to hear what you do when a craving hits. Leave a comment below!