Tools
Coping with cravings
Developing a plan
Suggested strategies
Coping with cravings
Suggested Strategies
Strategies for coping with cravings often fall into two types
of interventions; actions – things we do - and thoughts
– things we think. Both actions and thoughts are helpful.
They are also complimentary and synergistic. The best results
are achieved when both types of interventions are combined.
In fact, the more strategies you use, the greater the likelihood
you will be successful in your meeting your goals, especially
when cravings are very strong.
The following strategies for coping with cravings have worked
for other people. You may want to consider trying them yourself.
Things You Can Do:
• Distract yourself. Do something unrelated to Tina
and/or sex if the two are related for you.
• Self-monitor. Write out your thoughts and feelings.
• Call someone. Having to engage in a conversation
with a friend, lover or family member can help us shift our
focus away from ourselves and our desire to use.
• Exercise. Physical activity unrelated to using can
help diminish your cravings and generate natural endorphins
at the same time.
• Substitute. Engage in another behaviour. For example,
some guys find that eating, especially something healthy,
can take the edge of wanting to use.
• Seek support. Tell someone what you are experiencing
and ask for suggestions from them.
• Leave or change the situation.
• Deep breathing. Take slow, deep, full, breaths (in
through your nose, out through your mouth) to relax. We can’t
be anxious and relaxed at the same time.
• Delay the response. Put off the decision to use for
15 minutes.
• Try these suggestions. Keep trying these and other
strategies you might think of or learn about until you find
something that works for you.
Things You Can Think:
• Normalize the craving: ‘I am experiencing an
urge to use and that’s ok.’
• Use imagery. Some guys find that imagining the craving
as a wave that rises and falls, and that they are riding out
the wave knowing and predicting that it will subside. Imagine
success with your goal not to give into the craving and what
that might look like.
• Use positive reinforcement. Thoughts like, ‘I
can cope with this,’ and ‘I haven’t used
for 2 weeks and I don’t want to spoil it now,’
are helpful.
• This too shall pass. Recall times before when you
were able to go through the craving. Know that the intense
urge will pass.
• Use thought stopping i.e. picture a STOP sign.
• Think of the negative consequences of using. Make
a list or review one you already have made.
• Think of the benefits of not using. Make a list or
refer to one you have already made for that as well.
These suggestions are not exhaustive. In truth, there are
an infinite variety of strategies that guys use.
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