Riding the Wave: A Strategy for Managing Cravings During Addiction Recovery

In addiction recovery, managing cravings and triggers is a vital part of the healing process. One helpful strategy is called "riding the wave," which can be applied during stages of cravings, withdrawal, and even long-term abstinence. This technique encourages individuals to stay present through the intensity of the craving, recognising that it will eventually pass like a wave.

Understanding the "Wave" of Cravings

Cravings typically follow a predictable pattern—they start slowly, rise to a peak, and then subside. The "riding the wave" analogy helps individuals understand that while cravings can feel overwhelming at their peak, they will eventually lessen if given enough time. Rather than succumbing to the urge at its most intense point, "riding the wave" involves sitting with the discomfort for a little longer until the craving dissipates.

How to Apply "Riding the Wave"

1. Recognise the Craving: Identify when the craving begins and acknowledge that it is a temporary feeling.

2. Pause and Breathe: Take deep breaths and focus on your body. This moment of mindfulness helps you step back from the urge to act on the craving.

3. Wait It Out: Like a wave, the craving will reach a peak. During this peak, it may feel unbearable but knowing that the intensity will eventually decrease is essential. Just ride it out.

4. Engage in Distraction: During the peak, distracting yourself with healthy activities such as going for a walk, listening to music, or meditating can help reduce the intensity of the craving.

5. Celebrate After the Wave Passes: Once the craving subsides, take a moment to appreciate your success in overcoming it. Each time you resist the craving, you reinforce the ability to cope with future ones.

Application in Different Stages of Recovery

• During Cravings and Reduction: Whether triggered by stress, negative emotions, or specific environments, cravings can strike at any time. The "riding the wave" strategy is a powerful tool during these moments.

• In Withdrawal: Withdrawal symptoms often include intense cravings as the body adjusts to life without the substance. By using this technique, individuals can cope with the physical and emotional distress without relapsing.

• Abstinence: Even after long-term recovery, cravings can re-emerge. By "riding the wave," individuals are empowered to manage these cravings in a healthy, sustainable way.

The Phases of the "Wave"

The "wave" in addiction recovery can be broken down into distinct phases, each representing different levels of intensity and emotional experiences. Understanding these phases helps individuals apply the "riding the wave" technique effectively and regain control over their impulses. Here’s an outline of the main phases:

"Riding the Wave" Image

1. Trigger leading to Craving Phase (The Initial Spark)

This phase occurs when an internal or external trigger initiates a craving. Triggers can be anything from stress, certain environments, emotional distress, or memories that remind the person of past substance use. These can include:

• External Triggers: Environments or situations linked to past use, such as a specific place or a social gathering.

• Internal Triggers: Emotional states like anxiety, loneliness, boredom, or trauma.

At this point, the craving begins to manifest and intensify. It's essential to become aware of these triggers early on to employ coping strategies before the craving escalates.

2. The Build-Up Phase (Onset)

This is the initial stage where the craving begins to emerge. It’s often triggered by internal or external stimuli, such as stress, boredom, certain people, or specific environments that are associated with substance use. At this point:

• The craving starts as a thought or feeling, often mild and manageable.

• There may be restlessness or a growing sense of discomfort.

• The urge to use starts to come into focus, but it hasn’t yet reached its full strength.

3. The Peak Phase (High Intensity)

This phase represents the highest point of the craving, where the urge to use or engage in the addictive behaviour is most intense. During this phase:

• Cravings feel overwhelming, and there’s a strong impulse to give in.

• This is the "make-or-break" moment—either the person can give in to the craving or resist it.

• The person may experience physical symptoms like sweating, rapid heartbeat, or intense agitation.

• Emotionally, this stage can feel unbearable, creating anxiety, irritability, or frustration.

The key to "riding the wave" during this stage is to remind yourself that this intensity is temporary and will subside if you wait it out. Engage in distraction, mindfulness, or relaxation techniques to help endure this peak.

4. The Subsiding Phase (Decline)

After the peak, the craving gradually starts to weaken. This phase can feel like relief, but it’s also important not to let your guard down just yet. In this stage:

• The intensity begins to lessen, and the overwhelming urge to use starts to fade.

• Physical and emotional symptoms of the craving reduce.

• Confidence builds as you begin to realise that you have managed to survive the toughest part of the craving.

5. The Fall and Recovery Phases (Resolution)

These are the final two stages that complement one another where the craving completely dissipates, and the wave falls / crushes and the recovery begins. In this phase:

• The person feels more in control and the desire to use has passed.

• There’s often a sense of accomplishment for having resisted the craving.

• This phase also offers an opportunity to reflect on what strategies worked to get through the wave and how to apply them in future cravings.

Managing Each Phase

• Build-Up: Practicing mindfulness can help you become aware of early cravings before they reach their peak. Techniques such as deep breathing and grounding exercises can be effective at this stage.

• Peak: Using the "riding the wave" analogy here is crucial. Distract yourself with an activity, reach out to a support person, or use Cognitive Behavioural Therapy (CBT) techniques to challenge thoughts associated with the craving.

• Subsiding: Reinforce positive behaviours by rewarding yourself, whether it’s with a self-care activity, connecting with someone, or writing down how you managed the wave.

• Recovery: Review your strategies and make mental notes for the next time. Reflecting on your success is key to reinforcing your ability to handle future cravings.

Benefits of "Riding the Wave"

• Builds Resilience: Each time you successfully navigate a craving, you strengthen your ability to handle future ones.

• Increases Mindfulness: The technique encourages present-moment awareness and acceptance of discomfort, which can be a valuable skill in long-term recovery.

• Reduces Impulsivity: By waiting for the craving to pass rather than acting on it impulsively, you reinforce healthier decision-making patterns.

Understanding the phases of the wave can empower you to manage your addiction recovery more effectively. By recognising the rise and fall of cravings, you can develop strategies that help you through even the most difficult moments, strengthening your long-term recovery.

Why Choose Psychotherapy and Counselling Clinic Sydney?

We incorporate "riding the wave" strategy into therapy, helping you ride out cravings and reinforcing healthier patterns for a fulfilling, addiction-free life. At the Psychotherapy and Counselling Clinic Sydney we ensure our clients not just feel but are empowered with practical personal tools to face challenges and continue their journey toward a more fulfilling life. This strategy complements our client-centred approach, helping you develop resilience, manage stressors, and achieve long-lasting recovery.