If you’re in recovery, you know exactly what cravings can feel like—intense waves of desire that can come out of nowhere, especially when you’re dealing with difficult emotions.
You’re not alone in this experience. Research shows that cravings are one of the biggest challenges in recovery, and they’re a natural part of the healing process. But here’s the good news: how we respond to these cravings can make all the difference.
Think of cravings like waves in the ocean. Many of us try to fight against them or run from them–pushing away the feelings or attempting to force thoughts out of our minds. While this might seem logical, trying to suppress or avoid cravings might actually make them stronger.
There’s a more effective approach to managing cravings—one that might seem counterintuitive at first: learning to “surf” craving waves mindfully and without judgment. Whether you’re new to residential addiction treatment in South Carolina, or have been in recovery for years, understanding this approach can add more to your recovery toolkit and keep you thriving in sobriety.
Read on to understand why simply pushing cravings away often backfires, and how developing a different relationship with cravings—one based on awareness rather than avoidance—can actually help reduce their power over you.
Acknowledge or Distract, but Don’t Deny That The Craving Exists
Imagine a craving as a text message from your brain. You might not like the message, but pretending you never received it won’t erase it. The key is acknowledging the message while choosing how to respond to it.
When you feel a craving coming on, your first step should always be awareness—simply noticing and acknowledging the craving’s presence. This awareness serves as a crucial fork in the road, giving you the power to choose your next move. Once you’ve recognized the craving, you have three evidence-based options:
- You can practice mindful observation of the craving, staying present with the sensation while knowing it will pass.
- You can actively redirect your attention through healthy distraction.
- You can try to combine mindfulness and distraction strategies or alternate between both in different situations.
Remember, your goal isn’t to eliminate cravings for all eternity—that’s not realistic. Instead, aim to become skilled at noticing them quickly and then choosing your response.
Some days you might feel strong enough to sit with the craving mindfully, watching it rise and fall like a wave. Other times, you might need to actively engage in a healthy distraction. Both approaches are valid, but both require that initial moment of honest awareness.
The only wrong approach is pretending the craving isn’t there at all.
How to Use Distraction to Your Advantage
When a craving seems impossibly strong, distract yourself with a healthy, alternative activity:
- Texting or calling someone who makes you laugh or makes good conversation. You can also reach out to us or call a hotline that will walk you through the craving.
- Watching short videos on YouTube about a topic that interests you—or a random subject you know nothing about, like the life cycle or voles or the history of whaling.
- Lift weights to music or engage in another form of exercise like planking, jumping jacks, or pushups.
- Shower, paint your nails, or do your hair.
- Play music, walk your dogs, find a fun hobby, or try to cook a new recipe.
How to Practice Mindfulness to Manage Cravings
- Track the sensation with a quick body scan. Where do you feel it first? Your chest? Your hands? Your stomach? This helps you recognize your personal craving signals earlier and calm down all at once.
- Put your experience into words when the craving starts, a form of naming and narration within your mind that puts you in control. For example: “I notice my heart racing,” or “I’m feeling that familiar tightness in my jaw.” This creates a small but powerful space between you and the craving.
- Time your cravings with your phone to see how long they last. This builds confidence that cravings are temporary visitors, not permanent residents.
- Anchor yourself with your breath. Count five full breaths, feeling the sensation of air moving in and out. This gives your nervous system a chance to settle.
- Talk to yourself like you’d talk to a friend struggling with cravings: “This is really hard right now, but you’re doing the best you can.” Harsh self-judgment often intensifies cravings.
- Try a simple mindful activity like slowly drinking a glass of water, feeling each sip, or mindfully washing your hands, noticing the temperature and sensation of the water. This engages your attention while letting the craving be present.
Treat Addiction and Practice Relapse Prevention in South Carolina
If you’ve made it this far, you’re already taking an important step toward mastering your cravings and strengthening your recovery. Now, take the next step: choose one strategy —acknowledging cravings, practicing mindfulness, and engaging in healthy distractions—and commit to trying it the next time a craving arises.
If you’re ready to explore even more personalized recovery strategies after your time in our Cameron’s inpatient addiction treatment program, contact us at our intensive outpatient center in North Charleston today.
