There is nothing worse than a scratch that needs to be itched. Have you ever had an itch on your back that you simply can’t reach? And nothing will relieve that itch until you scratch it. Then the AAAHHH of relief comes over you as you tend to that itch.
The same phenomenon occurs when you have a craving. You may have a thought that spurs on a craving or perhaps you see an ice cold beer that sets the craving in motion. Most of us simply can’t rest until we “scratch that itch” and give in to the craving.
Here are some Common Ways that People Approach Cravings:
· Resist the Craving. Many people will try to muscle their way through a craving and attempt to resist it for as long as they can. This resistance usually shows up in our head where we try to talk ourselves out of doing “the thing” only to shift gears later and promise ourself that you will do better tomorrow.
· Avoid Triggers. There are triggers everywhere starting with the thoughts in our head. We have little control over the thoughts that pop up in our head. They just show up. The next thing you know, we are listening to and obeying that “voice in our head”. Often times the “voice” is coaxing us to engage in behaviors that we are trying to avoid. We are also confronted with physical triggers like people, places and things that can set off a craving. Everywhere you look, there are foods, drinks and behaviors that we are trying to avoid. I suppose that we can avoid social gatherings and parties but that doesn’t sound like fun!
There is a way out! Rather than Resisting or Avoiding our Cravings, try LEANING INTO them.
The R.A.I.N Practice is a Good Way to Start and Here is How it Works….
R ECOGNIZE- that there is a craving. Simply call it out. “Here’s that craving again.”
A CCEPT- and allow the craving to be there. No need to push it away. Be open to it and let it in. It sounds crazy but try to welcome it in.
I NVESTIGATE- the sensations that are taking place in your body now that the craving is there. Be interested in what the craving feels like. Is it moving or changing? Where are the cravings most prominent. Be Interested!
N OTE- the sensations in your body. Words like pulsing, tightness, and heaviness are some examples of noting descriptors.
Now that you have leaned into the craving and experienced it, sit back and see what happens next. Does the craving dissipate, weaken, increase or stay the same? There is no right answer here. Just see what comes up. And if the craving is still there, that’s OK. You can engage in the “thing” BUT pay attention and as best you can try to enjoy the food, drink or whatever is calling you. Just do it slowly and pay attention. Is it as great as you thought?
The more that we can observe our cravings, the more likely that we can walk away from them in the future. Let the RAIN keep falling ☔️ and try again! This practice does require repetition.
I'm an old pro at cravings, having quit smoking several years ago. I still crave it occasionally but never enough to have another cigarette 🤮
But my worst vice is food cravings. Snacking at night in front of the TV. I once heard that when you crave unhealthy salty snacks, instead eat a pickle. It works! 😁
I am going to try this next time I crave chocolate. It's interesting I do not crave chocolate when I am not working but I crave it at work, everyday after lunch. My coworkers no my craving and literally hand me chocolate. I'm going to try this RAIN process when I go back to work.