If you’re trying to cut down or quit alcohol, cigarettes or drugs, cravings are a normal part of your journey. Lots of people experience them, and they’re nothing to feel ashamed of. Cravings can be frustrating and even scary, but there are lots of ways to manage them. Here are some simple things you can try yourself.
Breathing exercises and meditation
It might not sound like much, but simple breathing and relaxation exercises can help you to de-stress when you feel cravings. You might be surprised just how effective they can be!
Find a comfortable position. You can be sitting, standing, or lying on your back, as long as you’re able to completely relax. Begin to breathe slowly and gently in through your nose and out through your mouth.
Try to breathe as deep into your belly as you can without forcing yourself or feeling uncomfortable. Some people find it useful to count slowly from one to five during each breath in, and each breath out. Forget everything else about your day and just concentrate on the flow of your breath. Do this for around five minutes.
You can also find tips and useful apps to support your wellbeing.
Staying active
Exercise is a useful way of keeping yourself occupied, plus it releases chemicals in your brain that make you feel happier and more positive.
If it’s a nice day, you could go for a walk, run or bike ride. But there are also lots of exercises you can do at home.
You could try:
- Star jumps
- Sit-ups
- Press-ups
- Squats using a chair for support
- Step-ups
- Balancing on one leg
Whatever you choose to do, don’t overdo it! Start slowly and build up your routine if you find that you enjoy it.
You can also find lots of videos online teaching you how to get started with yoga, Pilates, tai chi and other ways to stretch, relax and shake off that stress.
If you have any injuries or medical conditions, please check that you can safely do any exercises before you try them.
Trying a new hobby
Hobbies are a great way to distract your mind. This can be something like baking or gardening. Or it could be something a bit different like making models, learning a language or taking up a new craft.
If you prefer a social hobby, most Change Grow Live services organise activities and groups you can get involved in.
Calling a friend
Don’t be afraid to reach out to other people when you need some friendly support. Sometimes a quick chat with someone close to you is all you need to distract yourself.
If your friends or family know that you are trying to change your habits, they can encourage and support you. Or you could talk about something completely different to keep your mind busy until your cravings have passed.
If you want to make positive changes in your life, we’re here to help. Cutting down or quitting smoking, drinking or drug use can help you be happier, safer and healthier.