Coping with drug and alcohol cravings is a major component of changing problematic addictive behavior, so much so that the DSM5 added craving as a diagnostic criteria for substance use disorders.  It is next to certain that any change in habitual behavior will at some point result in urges or cravings for the old behavior.  Who hasn't experienced a craving for something salty or sweet when trying to eat healthier?  Below we discuss 10 tried and true methods that help people manage drug and alcohol cravings. 1. Set a Timer Urges tend to run out of steam after 30-45 minutes, setting a timer for a ½ hour can help to ride out the urge.  Think of cravings as sprinters, they are intense but run out of steam pretty quickly. 2. Distract Yourself from the Craving Do something that requires f...

Technology Addiction:  'Likes' Are the New ‘It’ Drug by Thaddeus Camlin, Psy.D. In the world of technology, the customers are the advertisers and the product is our attention.  Tech giants like google, apple, twitter, and facebook sell advertisers access to our eyeballs.  In an age of unparalleled information abundance, our attention is increasingly scarce.  The scarcity of attention is bringing competition for it to a fever pitch.  The increasingly sensationalized tactics tech companies use to get a piece of our attention work.  Ninety-two percent of people aged 18-29 have a smartphone.  The average person touches, clicks, or swipes their phone 2,617 times every day.  ‘Likes’ are the new 'it' drug, and the addiction to technology is spreading like wildfire. Technology Addiction an...

Adapted from Pages 32 and 34 of the SMART Recovery Handbook, 3rd Edition This post has been updated from the original version that first ran in 2015. With so many people on day two of their 2018 New Year’s resolutions, it seems appropriate to offer some basic strategies for coping with urges that tempt us to give into habits. If you're changing habits, such as trying to stop drinking, quit smoking, eat better, spend less, or change any other unwanted behavior, here are 14 basic strategies designed to help you with changing habits so you can cope with the urges in the days, weeks, months (and sometimes even years) ahead! Avoid – Learn what triggers your desire to act on your habit, and avoid the triggers that lead to urges. Escape – If you are presented with a trigger, esca...

by Thaddeus Camlin, Psy.D. Much is being said about changing the nomenclature in the treatment of problematic substance use.  The latest diagnostic manual (DSM-5) no longer uses the term ‘addiction.’  Anne Fletcher wrote about the value of cleaning up the language of addiction using powerful comparisons to other avenues of treatment.  She astutely pointed out that no therapist would tell people trying to lose weight that no progress would be made until they labeled themselves in a pejorative way.  Can you imagine a therapist telling someone who is overweight that before work can begin she or he must identify as a fat pig?  To do so would be unconscionable.  Yet, it is all but universal in the treatment of problematic substance use that an individual is told that no progress will be m...

Need some extra reasons not to drink or use this holiday season? We've got you covered with these 9 benefits of staying sober. Print out the list and hang it up at home, keep it in your purse or pocket when you go out, or just take a mental note to remind yourself why you're not giving into the urge this season. 1. No Embarrassing Behavior Drinking and using too much can bring out our wild side. Skip the table dancing at the company party, the brawl at the bar, passing out at the parents' house or the number of other embarrassing things we do when intoxicated and celebrate the dignity of maintaining control this year. Your future self will thank you! 2. Build Your Confidence in Your Ability to Pass Up Drugs and Alcohol Take on the challenge of saying no during this time of indulgenc...

From Page 148 of "Sex, Drugs, Gambling & Chocolate: A Workbook for Overcoming Addictions," by Dr. Tom Horvath, Ph.D., ABPP The occurrence of craving itself is beyond your control. There is no single act that can with certainty eradicate all future craving. There are steps that can influence its occurrence... but ultimately craving will show up when it shows up. What you do have full control over is what to do about craving. To reiterate a crucial point, if you think of a strong enough reason not to act on the craving, then you won't, and in time that craving and all craving will go away. For tips on coping with cravings, browse our blog!  

Originally posted July 25, 2014 Urges (cravings) are a normal and expected part of quitting an addictive substance or behavior. They can be uncomfortable and intense. It takes a commitment to deal with them without giving in. However, here are some facts about urges that are helpful to keep in mind: 1. Urges are time-limited—Urges typically go away within minutes. No matter how uncomfortable an urge may feel, it is only temporary. 2. Urges are not harmful—Although they may be anxiety-producing and unpleasant, urges cannot cause physical harm. 3. Urges do not force you to drink/use—When you experience an urge, you still have a choice about whether to use or not. The urge will go away, whether or not you do. So when an urge strikes, try to keep it in perspective. Remember tha...

from Sex, Drugs, Gambling & Chocolate by Tom Horvath, Ph.D., ABPP Chapter 9 of Dr. Horvath's book: Sex, Drugs, Gambling & Chocolate: A Workbook for Overcoming Addictions helps readers understand craving. We've included here the section, "Craving Is Not Dangerous." Besides fearing the discomfort of craving, some individuals fear that the state of craving itself is somehow dangerous or harmful. Perhaps if I experience a craving long enough, I will go crazy, or run screaming from where I am, or do something really embarrassing? In Chapter 7 I noted that the best predictor of the future is the past. How much damage has a craving actually done to you? By comparison, how much damage have you feared? The danger of craving is that it increases the possibility of engaging in...

In his book, Sex Drugs, Gambling & Chocolate: A Workbook for Overcoming Addictions, Dr. Horvath discusses the use of a timer to cope with cravings. We’ve included the following excerpt so you can practice this technique, starting today! While this technique might also be considered a distraction technique, active distraction is not used. You can use the timer technique for a craving of any strength. When you experience a craving, set the timer for an amount of time you are very confident you won’t act on the craving. For instance, if you are confident you can withstand the experience of the craving, however you do it, for at least 3 minutes, then set a timer for 3 minutes. While the timer is on, begin doing other activities. When the timer goes off, there is a good chance that th...

Memorial Day weekend is here! For many of us, that means vacation time is just around the corner! And with vacation comes the possibility of a trigger we don’t face on a regular basis. The following tips will help you navigate the summer travel season with success and still have fun! If you are feeling particularly uncomfortable with cravings (whether new to recovery or just feeling vulnerable), this might not be a great time to schedule that vacation to Cancun, or any other place that is known for its party scene. Try booking a trip to a destination with a focus on history, cuisine, outdoor activities or spa treatments instead and save the bigger challenges for another time. Try choosing a destination that has several different options for entertainment – zip lining, cultural...