Addiction recovery is a journey filled with challenges, and regardless of where you are in your recovery journey, cravings happen. Whether it’s a craving for alcohol, drugs, nicotine, or even behaviors like gambling or overeating, these all can make us feel like we are losing control. But Minding your Addiction, is a powerful tool that you can keep in your toolbox for long-term recovery. What is this Minding your Addiction tool, you say? It’s Mindfulness.
Mindfulness is more than just a buzzword- it’s a tried-and-true way to gain control over impulsive behaviors and stay present through the most difficult moments. Recovery is a journey, and we all need tools in our toolbox to get through it. So let’s look at what mindfulness will do for us.
What Is Mindfulness?
Mindfulness is the practice of paying attention, on purpose, to the present moment—without judgment. It means tuning into what you’re feeling, thinking, and experiencing right now, rather than reacting automatically or trying to escape discomfort. It is about being in the moment, with yourself, by yourself, and for yourself.
In recovery, mindfulness will help you become more aware of your triggers and patterns without getting caught up in them. Instead of pushing cravings away or acting on them, mindfulness invites us to observe them—creating space between the urge and the action, and this is where the magic happens.
5 Reasons Why Mindfulness Work for You:
1. Helps You Pause Before Reacting
Cravings often feel urgent—like you have to act on them right away. Mindfulness teaches you to slow down and notice that the craving is just a passing experience. By pausing, you give yourself the power to respond rather than react, creating room to make healthier choices.
In Action:
- When you feel a craving arise, take 3 deep breaths.
- Name what you’re feeling— “I’m feeling anxious,” or “I’m having a craving.”
- This short pause can help break the automatic loop.
2. Triggers Lose Their Power Over You
Cravings are triggered by emotions like stress, sadness, or boredom—or even by certain places, people, or times of day. Mindfulness helps you recognize your triggers without judgment. When you become more aware of what sets you off, you can work with those feelings rather than being blindsided by them.
Stay Ready So You Don’t Have to Get Ready: Mindfulness-based interventions can significantly reduce substance use and craving intensity by helping individuals become less reactive to their triggers.
3. No One Likes Discomfort-But it Helps You Grow
Cravings can be uncomfortable, but they don’t last forever. Mindfulness helps you learn that you can sit with that discomfort without having to “fix” it. Over time, this builds your tolerance and resilience.
Consider This: Think of cravings like waves—they rise, peak, and pass. Mindfulness helps you ride the wave instead of wiping out.
4. Keeps the Emotions in Check
Addiction is often rooted in difficulty managing emotions. It is not your fault, it is simply how we are wired, as humans. Mindfulness helps you identify emotions as they arise and respond with self-compassion instead of judgment or avoidance. This can reduce the emotional overwhelm that often fuels cravings.
Do This: Instead of saying, “I shouldn’t feel this way,” mindfulness encourages you to say, “This is what I’m feeling right now, and it’s okay to notice it.”
5. Builds Long-Term Recovery Skills
Mindfulness isn’t just a tool for the moment—it’s a lifelong practice. It helps you develop greater self-awareness, patience, and self-control, all of which are crucial for maintaining sobriety or managing behavioral addictions.
Mindfulness practices like meditation, mindful walking, or mindful eating can become grounding rituals that keep you connected to your recovery goals every day.
How to Start:
You don’t need to meditate for an hour to feel the benefits. Start small:
- 1–2 minutes of focused breathing when you wake up
- Body scan to notice tension or emotion in your body
- Mindful journaling to explore your cravings and thoughts
- Guided meditations there are a ton of apps that provide tools for guided meditation
Consistency is key—try practicing daily, even if only for a few minutes. You can do it.