Managing cravings
MethMethamphetamine - amphetamine with the addition of a methyl group on the molecular chain, which gives it a potent effect. cravings or urges can be strong, so it’s important to know what works for you. Try a few different ways to cope with cravings and practice the ones that work.
A word of caution: Sometimes just reading this type of information can trigger a craving so get yourself prepared just in case it happens to you.
Some info about cravings
Cravings for meth are caused by psychological and physical factors
Being exposed to things that you've associated with meth can cause a little squirt of dopamineA brain chemical messenger (neurotransmitter) involved in the control of physical movement, thinking, motivation, and feelings of pleasure or reward. to be released in anticipation of the main event (meth) and the brain WANTS MORE. This is why it's hard to get meth out of your mind for the first few minutes of a craving.
Cravings can be triggered by lots of different things
People, places, objects, feelings, situations, smells, sounds, thoughts and anything else that reminds you of using meth can trigger a craving. Even dreams about using meth can trigger cravings. These dreams are common in the early stages of stopping.
Cravings can continue long after stopping meth
Cravings can hang around for a while and heavy users will often have stronger cravings. It’s important to practice the techniques, especially early on, so you're familiar with them when a craving comes on.
A craving is like an ocean wave...
It starts off small, gathers momentum, peaks, and then breaks. The peak intensity of a craving rarely lasts beyond a few minutes. The trick is to ride out the peak until it passes.
Cravings will only lose their power if you DON'T GIVE IN TO THEM
Even having meth occasionally keeps cravings alive. Your brain has learnt that a little squirt of dopamineA brain chemical messenger (neurotransmitter) involved in the control of physical movement, thinking, motivation, and feelings of pleasure or reward. is generally followed by a BIG SQUIRT brought on by meth, so if you keep using when you have a craving your brain can't unlearn this pattern. The trick to beating cravings is to break this association. Think about cravings as stray cats – if you feed them, even sometimes, they will keep coming back.
And the good news is....
...every time you have a craving and don’t use meth, the intensity and length of the craving reduces. Eventually, cravings just give up and go away. This is called ‘extinction’ – just like the dinosaurs.
Tips for managing cravings
- Try urge surfing
Try urge surfing
Cravings, just like an ocean wave, do break.
Visualise yourself surfing the crest of the craving wave, you'll feel it build, peak, subside, and finally break.
Don't like the ocean? Ok, imagine a craving as one loop on a roller coaster or ferris wheel.
Try the 3 D's...
When a craving hits, DELAY the decision to grab your pipe or chop up a line for one minute at a time or longer if you can. Say to yourself “I’ll delay giving in to this craving for the next minute”. Tell yourself... "this feeling will pass... I can handle this..." Delaying your decision, and supportive self-talk will help you to break the habit of reaching immediately for meth whenever a craving hits.
Once you've delayed your decision, DISTRACT yourself from thoughts about meth. Go for a walk or run, have a shower, call a support person, listen to music, just do whatever it takes to get you through the peak. It should only last for a few minutes...remember to make a note of what works for you and do it again and again. Eventually your mind will associate the new activity with pleasure and a new, healthy habit is born!
After the craving's passed, remind yourself why you wanted to stop using meth in the first place. Re-read your 'things I don’t really like about using meth’ reminder card if you made one. Now DECIDE to stay stopped (or cut down). Know that the next craving will be easier to manage because you didn't give in to it this time. Every time you get through it without using meth, your confidence will increase and you can challenge any catastrophic thoughts you may have had about your ability to be stronger than your cravings.
Try relaxation
Cravings can make people feel agitated, anxious and edgy. You CAN consciously decide to relax though, and these techniques work really well, even for people with anxietyAn extended period of worry or nervousness that's hard to control - can involve poor sleep and difficulty concentrating, as well as feeling restless, tired, and irritable. problems. You can't be both relaxed and anxious at the same time, so CHOOSE to be relaxed.
Breathing relaxation
- Sit (or lie) down and close your eyes, or let your eyes gently rest on an object in the room.
- Inhale deeply and slowly, while counting to four.
- Exhale slowly, counting to four.
- Inhale deeply and slowly again as you count to four, then hold your breath for two seconds.
- Exhale slowly, counting to four.
- Repeat inhale and exhale cycle for several minutes, and consciously relax.
- As you inhale, imagine yourself in a safe, comfortable, beautiful place. Continue to breathe as you hold the image in your mind. Feel how relaxed you are.
- When you are ready, become aware of yourself in the room once again, wriggle your fingers and toes, and slowly open your eyes.
Click Here to Listen to Breathing Relaxation Exercise
Progressive muscle relaxation
- Lie down comfortably in a place where you won’t be disturbed.
- Rest your arms by your side, and close your eyes.
- Inhale as you count to 4, and exhale as you count to 4, until your mind is quiet and you feel calm.
- As you continue to breathe slowly, tense each muscle group for 10 seconds (don't tense so much that you feel cramp or pain), then relax for 10 seconds, starting with your:
- Feet: curl your toes, then relax.
- Calves: tighten your calf muscles, then relax.
- Thighs: tighten your thigh muscles, then relax.
- Buttocks: tighten your buttocks, then relax.
- Stomach: pull your tummy in, then relax.
- Chest: breathe in deeply, then breathe out and relax.
- Hands: clench your hands into fists, then relax.
- Lower arms: bend your hands up at the wrists, then relax.
- Upper arms: bend your arms up at the elbow, then relax.
- Shoulders: lift your shoulders up, then relax.
- Neck: roll your neck gently to the left, then the right, then forward, and relax.
- Jaw: clench your teeth, then relax.
- Forehead and scalp: close your eyes tightly, then relax.
- Eyes: raise your eyebrows, then relax.
- Continue slow, controlled breathing for five more minutes, and enjoy the feeling of relaxation.
- When you're ready, have a good stretch and bring your awareness back into the room.
Click Here to Listen to Muscle Relaxation Exercise