Stepping back into everyday life after completing a rehabilitation program can feel like a victory and a challenge all at once. While you have worked hard to build a solid foundation for your recovery, the return to a normal routine can present unexpected obstacles. Most notable are the cravings. These urges can feel unsettling, even discouraging, but they are a natural part of the recovery journey. In this article, we will explain what cravings are, why they occur, and offer practical and proven strategies to help you manage them effectively. Not only will you learn valuable techniques to fight these sudden urges, but each tip will be explained so that you can understand not just what to do but why it helps. Whether it is developing healthier coping mechanisms or considering outpatient therapy for continued support, you’ll find simple tools to stay on track and protect your hard-earned progress. Most notably, you’ll find that experiencing cravings is not a failure but an opportunity to strengthen your resilience and move forward with confidence.
Understanding Cravings
Cravings, often experienced during substance abuse disorders, are often the driving force to using again. After rehabilitation is complete, these cravings do not stop. They are a normal part of recovery and should be expected. Cravings are strong urges or desires to use.
Cravings can come from seemingly nowhere and are manifested through emotional, mental, and physical stress.
Your brain is activated in the reward center after substance use. When you encounter triggers like stress or an environment associated with your past use, your brain will release chemicals like dopamine, creating a strong urge to use. It can take months for the brain’s neurotransmitters (like dopamine) to rebalance after they have been disrupted by substance abuse.
Triggers can be caused by places, people, or things that are associated with your past behaviors. These can be certain people you used to use with or places that you used to frequent. Other common triggers are stress, relationship trouble, and work issues. Even smells can trigger cravings.
Coping Strategies for Cravings
Addiction is a chronic disease that doesn’t go away after the addiction has been overcome. Recovery requires a lot of work and a lifelong commitment to fight the urge to use again and maintain your sobriety. Use this list of practical and proven strategies to resist your cravings.
Keep Track of Your Triggers: After you have completed a recovery program, don’t throw your journals away. Keep journaling and keep track of your cravings. Write every detail you can think of, including what time it’s happening, where you are, what you are doing, who you are with, and what you are feeling.
- How Does This Help? By keeping track of the cravings you are having, you are more easily able to notice patterns with these urges, giving you the ability to eliminate or avoid anything specific that may be causing the craving.
Practice Mindfulness: Many of our minds will go straight to meditation when we hear the word mindfulness. Although meditation is a great technique for some, we’re all built differently and may benefit from other mindfulness techniques. If you are a spiritual person, prayer may be a way for you to reframe your mind. Others may benefit more from activities like yoga or breathing techniques.
- How Does This Help? By refocusing your mind and becoming present in the moment, you can reduce the intensity and longevity of your cravings.
Exercise: Maintaining physical health is important for maintaining our mental health. Exercise does not mean you have to go out and get a gym membership unless, of course, that’s where you like to work out, but it can be done in a variety of ways. Going for a walk outdoors or putting on your favorite music, and having a dance party are just two of many ways you can sweat it out on your own at no cost.
- How Does This Help? Exercise is a great way to not only maintain your physical health, but it will also help fight cravings by releasing endorphins (a feel-good chemical), improving your mood, and reducing stress. Regular exercise can also distract from cravings, improve overall mental health, and promote a sense of accomplishment.
Use Distraction Techniques: The sky’s the limit when using distraction techniques. Completing puzzles, crosswords, coloring, reading, using affirmations, and collecting inspirational quotes are just a few of the unlimited ways you can distract yourself. The key here is finding what you enjoy.
- How Does This Help? These distracting techniques help to fight substance abuse cravings by shifting your focus away from the urge and redirecting your attention to something more engaging and fulfilling. This interruption will help prevent the cravings from gaining intensity and will give your mind time to regain control.
Keep a Healthy Routine: After completing a rehabilitation program, it can be so easy to slip back into your old way of living. Be mindful of creating a balanced schedule with set times for specific activities, create small healthy habits, nourish your body, and get enough rest.
- How Does This Help? By maintaining structure and stability in your day, you can reduce the opportunities for your cravings to take hold of you. Regular habits like eating well, sleeping enough, and staying active help to support your physical and mental well-being, making it easier to resist urges and focus on your recovery goals.
The Role of Outpatient Therapy
The value of outpatient therapy cannot be understated. Many may worry that seeking outpatient therapy is a sign of failure. The truth of the matter is that it shows your commitment to a healthy, sober life, which is something to be proud of.
Outpatient addiction treatment in Ogden allows for flexibility, integrating therapy into your daily life and giving you access to professional support and other resources.
Therapists can help teach other strategies to manage cravings.
The value of group therapy is utilized in outpatient therapy to connect with others facing similar challenges.
The role of outpatient therapy is to build a sustainable recovery by reinforcing positive habits and strategies over time.
Conquering Your Cravings
Overcoming and conquering your cravings after rehab is a journey of persistence, self-awareness, and resilience. Each urge you face and overcome is a testament to your strength and a step closer to lasting sobriety. By understanding cravings, why they happen, identifying triggers, and practicing strategies to resist urges, you can transform these challenges into opportunities for growth. It’s important to remember that you don’t have to face cravings alone; outpatient treatment and the support network that comes with it can make all the difference. Embrace this process with confidence, knowing that every effort you make strengthens your foundation for a healthier, happier, sober future.
