Understanding Urges
What is an urge?
An impulse that makes you want to engage in a specific behavior.
What are cravings in addiction?
Intense, seemingly irresistible urges for drugs or alcohol.
What type of thinking sees everything as “all or nothing”?
Polarized thinking.
What is the first “D” in the 4 D’s strategy?
Delay.
What is “urge surfing”?
Visualizing a craving like a wave that rises and falls—something you can ride out.
Give one example of how urges can be triggered.
Seeing someone else having "blank" and wanting it too.
Name one type of internal trigger.
Loneliness, anger, sadness, excitement, boredom, etc.
True or False: Distorted thinking can make cravings feel stronger.
True.
Name one activity that can serve as a distraction.
Walking, showering, calling a friend, listening to music, etc.
How long does the peak of a craving typically last?
A few minutes.
How can a person resist an urge?
By waiting it out or choosing alternate behaviors.
What are some physical symptoms of a craving?
Chest tension, increased heart rate, sweating, stomach tightening.
Give an example of a distorted thought someone might have during a craving.
Ex. "I need to smoke weed after work to relax."
How does deep breathing help with cravings?
It calms the body and gives space to recall other strategies.
True or False: Cravings are a sign that you're failing in recovery.
False. Cravings are normal and expected.
True or False: Urges are always caused by negative emotions.
False. They can be caused by both positive and negative emotions.
List the four parts of the craving cycle.
Trigger, addiction-related thought, craving, choice to use.
What is the role of stress in distorted beliefs?
It convinces you that fulfilling the urge is the only way to feel better.
What should you do after the craving has passed?
Remind yourself of your recovery goals and recommit.
What does "extinction" of craving mean?
Cravings weaken over time when not acted on.
Explain how a place can trigger an urge.
Being in a location associated with past behaviors can trigger an urge to engage in that behavior again.
How can identifying your triggers help in recovery?
It helps you avoid situations that may lead to a lapse.
Why is recognizing cognitive distortions important?
It helps you challenge irrational thoughts that justify substance use.
Explain how creating a new habit works in managing cravings.
Repeating healthy behaviors can rewire the brain to associate them with pleasure.
What happens each time you overcome a craving without using?
Cravings become less powerful, and your confidence in recovery increases.