How to manage cravings and withdrawal
The school year has been insane this year and stress levels are through the roof, which often leads to substance use. Not to mention when we are feeling sad or angry, we may crave our drug of choice more than normal. However, that’s not helpful if you're trying to stop or don’t have your fix. But remember, your craving will not last and there are things you can do to fight them.
Right now you may be feeling anxious, stressed, having a hard time sitting still, you may be too hot or too cold, but overall you may be feeling like crap. This is called withdrawal and happens when your body isn’t getting the drug they are used to getting. This can also be treated like a craving and you can do some of the similar stuff below. Withdrawal is really hard, but each days will get better and eventually your body won’t need that drug anymore and you will be free.
Tips for Cravings
Try these ideas for managing your urges to vape. Some may work better than others, so find the ones that work for you.
Do something else. When a craving hits, stop what you're doing and do something different. Sometimes, just changing your routine helps you shake off a craving.
Get active. Take a quick walk or go up and down the stairs a few times. Physical activity, even in short bursts, can help boost your energy and beat a craving.
Stop and breathe. Breathe in slowly through your nose and breathe out slowly through your mouth. Repeat this 10 times to help you relax until the craving passes.
Text with or talk to someone. Supportive people in your life can help you stay strong in moments when the urges are tough to handle.
Play a game on your phone. Keep your phone handy! Games can be a good distraction when you’re having a craving.
Call or chat with an expert. Get free, personalized support from a tobacco cessation expert by calling 1-800-QUIT-NOW or 1-877-44U-QUIT, or chat with an expert online using the National Cancer Institute’s LiveHelp service. Contact me or find a resource on the lists in Substance Use Resources section.
Remember: Nicotine and other substances cravings are temporary and will fade over time the longer you stay quit.
Try, Try Again
Quitting using may not be easy, and setbacks happen. If you slip up and use, don’t think of it as a failure. Remind yourself that you’ve had a temporary setback. Get back on track, and remember your goal to stop using and your reasons for quitting.
Keep going. Don’t let a slip be a reason to give up on quitting. It can feel discouraging, but you can get back on track. Move on and re-commit to quitting.
Remind yourself of how far you’ve come. Celebrate the small victories. Be proud of all the times that you didn’t use. You have not failed, and you’re not back to square one.
Learn from your mistakes. Use slips as an opportunity to learn. Figure out why it happened, and come up with a plan to prevent it from happening again. Think about what you will do differently the next time you find yourself in the same situation.
Quit Resources
Drugfree.org keltymentalhealth.ca/substance-use
Thecoolspot.gov drugfree.org
Smokefree.gov thetruth.com
Text VtVapeFree to 88709 teens.drugabuse.gov/
VT211 Northeast Kingdom Human Svcs-Newport
802 Quits website
quitSTART app download in Google Play or Apple Store
NOT (Not on Tobacco) Quit Smoking Support Group-Offered at NCUHS
NCUHS Substance Abuse Support Group-Offered at NCUHS
Please feel to reach out to me via email at Amanda.white@ncsuvt.org for substance abuse counseling needs, even if you’re not trying to quit, but want to or are experiencing withdrawal. We can check in via email, phone, or via an online program for online counseling.
Remember, your craving will pass. The best way to get over the craving is to talk with someone you trust to talk you through it or to distract yourself with something else, aka your coping strategy.
Check out the websites to learn about what substances can do to your body