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14 • PSYCHOSIS
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substance use
Use the
relaxation
and
deep breathing
techniques described earlier to cope with
a craving once it is set off. If a craving develops in response to stressful situations,
relaxation techniques and deep breathing exercises are really useful.
Ride out the craving by ‘urge surfing’.
Form a picture in your mind of a wave at
the beach. This is a craving wave, and remember that the craving wave will build
up to its highest point, and then fall away as it rolls into shore. Picture the craving
wave building up, getting ready to break, see it break, see the foam form, and see
the wave fade away as it rolls into shore. Now, picture yourself riding the wave,
surfing the craving wave into shore. You don’t fall off, you don’t get dumped and
churned around, just picture yourself calmly surfing the craving wave into shore.
Talk to someone
, perhaps a friend or family member, about craving when
it occurs.
Use
positive self-talk.
Tell yourself that cravings only last about 10 minutes. Tell
yourself ‘this feeling will pass’. You will find that the urges and cravings themselves
will be easier to deal with. Say to yourself, ‘yes, this feels pretty bad, but I know it
will be over soon’.
Challenge and change your thoughts.
When experiencing a craving, many
people have a tendency to remember only the positive effects of using drugs and
often forget the negative consequences of using. Remind yourself of the benefits
of not using and the negative consequences of using. This way, you can remind
yourself that you really don’t feel better if you have ‘just one drink’ and that you
stand to lose a lot by drinking, smoking or using.
Are there other things you do that help you cope with cravings?
Coping with Cravings continued