Coping with drug cravings Sometimes craving cannot be avoided, and it is necessary to find a way to cope:
◾Get involved in some distracting activity. Reading, a hobby, going to a movie, exercising (jogging, biking) are good examples of distracting activities. Once you get interested in something else, you’ll find the urges go away. Another effective response to a drug craving is eating (but be careful what you eat, as eating junk will only add stress and inches to your waistline).
◾Talk it through. Talk to friends or family members about craving when it occurs. Talking about cravings and urges can be very helpful in pinpointing the source of the craving. Also, talking about craving often helps to discharge and relieve the feeling and will help restore honesty in your relationship. Craving is nothing to feel bad about.
◾Urge surf. Many people try to cope with their urges by gritting their teeth and toughing it out. But some are just too strong to ignore. When this happens, it can be useful to stay with the urge until it passes. This technique is called urge surfing. Imagine yourself as a surfer who will ride the wave of your drug craving, staying on top of it until it crests, breaks, and turns into less powerful, foamy surf.
◾Challenge and change your thoughts. When experiencing a craving, many people have a tendency to remember only the positive effects of the drug and forget the negative consequences. Therefore, you may find it helpful to remind yourself that you really won’t feel better if you use and that you stand to lose a lot. Sometimes it is helpful to have these benefits and consequences listed on a small card that you keep with you. Adapted from: The National Institute on Alcohol Abuse and Alcoholism
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Preparing for change - 5 key steps to addiction recovery
1. Remind yourself of the reasons you want to change.
2.Think about your past attempts at quitting, if any. What worked? What didn’t?
3.Set specific, measurable goals, such as a quit date or limits on your drug use.
4.Remove reminders of your addiction from your home and workplace.
5.Tell friends and family that you’re quitting and ask for their support.
Call SAMHSA’s referral helpline The Substance Abuse and Mental Health Services Administration (SAMHSA) of the U.S. Department of Health and Human Services offers an extensive listing of licensed, certified drug and alcohol treatment facilities. You can access the database in two ways:
• Use SAMHSA’s Substance Abuse Treatment Facility Locator States often have their own listings, toll-free hotlines, and information about accreditation. You can also ask your doctor or therapist about programs they recommend.
• Call the referral helpline operated by SAMHSA's Center for Substance Abuse Treatment:
o 1-800-662-HELP
o 1-800-662-9832 (Español)
o 1-800-228-0427 (TDD)
Finding a substance abuse treatment program in the U.S. To find drug addiction treatment programs and addiction specialists in your area:
• Talk to your doctor
• Contact your health insurance company
• Find out if your job offers an Employee Assistance Program with addiction counseling
• Call local mental health clinics, community health centers, and hospitals
• Program accreditation and licensing. Make sure the treatment program is accredited by the state it’s in. Also check to ensure that the program is run by licensed, well-trained mental health professionals and addiction specialists.
• The effectiveness of the program's treatment methods. Treatment centers should have at least some statistics on their success rates, preferably from an objective outside agency.
• Type of aftercare services to prevent relapse. Is there a well-run aftercare program? Does it provide referrals to other recovery services and support groups in the community? Also make sure that a staff member will collaborate with you to create a discharge plan before you leave the program.
When evaluating the many types of substance abuse treatment programs, remember that everyone’s needs are different. In general, the longer and more intense the drug use, the longer and more intense the treatment you may need.
Regardless of a program’s length in weeks or months, support and long-term follow-up are crucial to recovery. A quality treatment program not only addresses the drug abuse, it also addresses the emotional pain and other life problems that contribute to your addiction. What to look for in a substance abuse treatment program
When you start looking for substance abuse treatment, you may see advertisements for programs in tranquil settings with gorgeous views. While amenities like that are nice to have, they likely come with a big price tag. Focus on what is truly important: appropriate licensing, quality of care during the program, follow-up services, and staff credentials. Things to check include: