Whether our addictions have to do with alcohol, drugs, food, sex, gambling, emailing, or shopping, the addictive behavior is often preceded by some triggering event that sets off a flurry of uncomfortable thoughts, feelings, and sensations, prominent to cravings and urges to engage in the addictive behavior. An prominent part of salvage is being able to identify our triggers and how cravings and urges manifest in our bodies and minds. The convention of Mindfulness gives us a unique tool to slow time down and bring awareness to the thoughts, feelings, and sensations associated with the triggering event while it is occurring.
As soon as we bring awareness to the moment, we have stepped out of auto-pilot, giving the selection over our behavior back to us and in turn giving us the capability to gain back operate of our behaviors and our lives. Often, cravings and urges are our longing for things to be separate than the way they are in the moment. Dr. Alan Marlatt, the Director of the Addictive Behavior investigate center at the University of Washington, defines a craving as the desire to feel the effects of provocative in the addictive behavior, while an urge is a relatively sudden impulse to engage in an act such as drinking, shopping, or gambling - feeling the high.
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Urges and cravings often feel like they attack without warning, but with a mindful lens, we can institute a sensitivity to the internal and external cues and an openness to the present-moment feel that counteracts our addictive behaviors. Dr. Marlatt proposes a few ways urges and cravings can be triggered. The first is straight through a lack of understanding into the body-feeling state such as sadness, anxiety, or guilt that manifest as bodily sensations in the body. The second is straight through defensive and distorted styles of thinking, such as denial, rumination, or catastrophizing. The third is straight through our automatic negative interpretations of events such as attributing a relapse to personal weakness. In practicing mindfulness, we are not trying to get rid of or avoid these difficult experiences, but instead instill an openness and curiosity about them, learning how to write back them and spin to them differently, breaking the cycle of relapse. Take a occasion right now to bring awareness to how your emotions, distorted idea styles, and automatic interpretations of events, can feed into cravings and urges.
In terms of emotions, a growing estimate of investigate is pointing to an unquestionable association in the middle of negative emotions and relapse. The internationally acclaimed Buddhist monk, Thich Nhat Hanh speaks to the point of being aware of our difficult emotions and even approaching them with compassion rather than suppressing them. It is the natural policy of emotions to come and go as it is for thoughts, bodily sensations, and just about all else. Think about if you have ever felt the emotion of sadness or joy. Did the feeling at last pass? However, with uncomfortable emotions we often try to ignore or avoid them. It is in this struggling and avoidance where we find our many suffering and in turn, our many triggers, cravings, and urges. Mindfulness gives us the capability to become aware of our emotions and as soon as this happens, we move from auto-pilot to the present-moment and procure the capability to be in control. As we do this, we growth our awareness of the impermanence of emotions, cut cravings and urges, and become less fearful and more safe bet that we can do it again the next time without resorting to addictive behavior.So what do we do, how can mindfulness help?
In concert with the underlying principle of impermanence found in mindfulness literature, Dr. Marlatt industrialized a technique called "urge surfing" which uses mindfulness and breath-focused meditation to help us ride out the urge. An urge to engage in an addictive behavior can be seen as an ocean wave in that it starts small, gets bigger, crests, and ultimately subsides. Urge surfing teaches us to use the focus of our breath as a "surfboard" for riding the wave of uncomfortable thoughts, feelings, and sensations rather than struggling or giving in to it. Although ideally it is best to be guided straight through this, here are a few steps you can try to get started: First do a brief convention where you sit, stand, or lie down and notice your breath coming in and out of your body. You can think of it as retention your breath company. This is good first convention so when an urge comes you'll be more likely to remember to do this. As you have the urge, you can bring awareness to the breath and let it surf the wave of the sensations associated with the urge. Noticing the bodily sensation of the impulse as it changes and intensifies in the body. You may notice sweating, salivating, tightening of the muscles, or constriction of the chest. Be aware of any thoughts that arise in the mind and also be aware how they come and go as well. Many habitancy can testify to the idea that an intense urge only lasts about 20-30 minutes, so notice the urge as it at last falls like a wave in the ocean. As I mentioned earlier, it helps to be guided by a live man or a Cd, but this is a good start.
May you be well, may you be at peace, may you be healthy, may you be free from suffering!
Addiction, Triggers, Urges, and Cravings - How Using Mindfulness and Urge Surfing Can Help Now!
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