How to Control Your Urges to Use and Abuse

One of the defining traits of an addict is having a strong urge to use substances. In fact, there’s not only a strong urge to use, but there’s the urge to use again and again and again. And the urge to use continues even after someone recognizes that substance use is not a good idea. The classic symptom of addiction is continuing to use substances even though you’re clear that you want to stop. There’s an inability to stop drinking or using drugs. And then, even after someone gets sober and goes through drug addiction treatment, the urge to use may continue to arise. However, the difference here is that you’re learning how to control those urges. You’re gaining the power to resist them. 

In fact, another common trait that many addicts have is the need for instant gratification. They want it now, not later. They are drawn to the high life, excitement, and thrill. On the other hand, addiction treatment has a focus on not giving into those urges. When you get sober, you get used to the idea of later, not now. And actually, with drugs or alcohol, you get used to the idea that it might not ever happen. You’re focused on sobriety now. 

The following are suggestions for resisting those urges to use and instead continue to focus on staying sober. 

1. Stay active. Boredom can easily get the best of people. When you’ve got nothing to do, you’re more likely to do something you want to do – like drinking or using drugs. However, if you stay busy, you’re attention is focused on work, family, friends, responsibilities, etc. Staying busy keeps your mind off drugs and alcohol. 

2. Attend a support group. Another way to keep your mind on sobriety is to join a support group that has their mind on sobriety too. It’s incredibly challenging to stay sober if you don’t have a community of friends who are also focused on sobriety. Spending time with others who have either already achieved the goal you want or are working towards it can assist you in being where you want to be. Then, when those urges come along, you’re more likely to respond to them in a new way. Rather than giving in to them, a support group can help give you the strength you need to resist them. 

3. Exercise. Right in the middle of a strong craving for alcohol, for example, get up and go to the gym. When you’re feeling the urge to get high, go for a run and let that frustrated energy out. Rather than giving in to the craving, use the energy towards something else, such as getting a great workout at the gym. 

4. Distract yourself. Like exercise, anything can be used to take your mind off cravings and on something else. Whether it’s work, exercising, hobbies, your children, or your spouse. Find a distraction that you can turn to again and again whenever you feel a craving. 

These are a few suggestions for resisting the urge to use drugs or alcohol. Throughout your recovery you may face the challenge of cravings. However, with the above tips, over time, those cravings will show up less and less often.