Tame Your CRAVINGS

Mindfulness training might help you to break free from addiction for good. Imagine that a craving for cigarettes, alcohol or food is a weed. Standard practice is to avoid triggers like ashtrays, or replacements such as chewing gum. Avoiding triggers is just like pulling the heads off the weeds, but mindfulness pulls up the weeds (and craving) by the root, so it doesn’t grow back. A recent study showed that a group that was trained in mindfulness strategies, showed a greater reduction rate in smoking compared to groups that focused on strategies of avoiding smoking triggers and making lifestyle changes.

Dr. Judson Brewer, MD, PhD, Medical Director of the Yale Therapeutic Neuroscience Clinic explains how people can use mindfulness to manage a craving for nicotine using the acronym RAIN:

  • Recognize the craving is happening and relax into it.
  • Accept this moment. Don’t distract yourself.
  • Investigate the experience.
  • Note whatever body sensations are happening such as tightness or pressure and don’t act on them.
  • Simply ride them out until they subside knowing you can get through it. Over time as you ride out the cravings, they will become weaker. 

 "Invest a few moments in thinking. It will pay good interest."   Author Unknown