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Exhibit 3: Coping With Cravings and Urges
Reminders:
- Urges are common and normal. They are not a sign of failure. Instead, try to learn from them about what your craving triggers are.
- Urges are like ocean waves. They get stronger only to a point, then they start to go away.
- If you don't use, your urges will weaken and eventually go away. Urges only get stronger if you give in to them.
- You can try to avoid urges by avoiding or eliminating the cues that trigger them.
- You can cope with urges by -
- Distracting yourself for a few minutes.
- Talking about the urge with someone supportive.
- "Urge surfing" or riding out the urge.
- Recalling the negative consequences of using.
- Talking yourself through the urge.
Each day this week, fill out a daily record of cocaine craving and what you did to cope with craving.
Example:
Date/Time |
Situation, thoughts, and feelings |
Intensity of Craving (1-100) |
Length of Craving |
How I Coped |
Friday, 3 pm |
Fight with boss, frustrated, angry |
75 |
20 minutes |
Called home, talked to Mary |
Friday, 7 pm |
Watching TV, bored, trouble staying awake |
60 |
25 minutes |
Rode it out and went to bed early |
Saturday, 9 pm |
Wanted to go out and get a drink |
80 |
45 minutes |
Played basketball instead |
Daily Record of Cocaine Craving |
Date/Time |
Situation, thoughts, and feelings |
Intensity of Craving (1-100) |
Length of Craving |
How I Coped |
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Adapted from Kadden et al. 1992.
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Therapy Manuals for Drug Abuse: Manual 2
Contents
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