Have you ever known a dog that just barks all of the time? Maybe there is such a creature in your neighborhood. Maybe there is such a creature in your very own home. A dog that barks when a package or mail is delivered. A dog who barks at other dogs they encounter on their walk or while looking out the window. A dog who barks for a snack rejects the snack and then barks for a different snack. A dog who barks to wake you up in the morning and who also barks when they think it is about time you went to bed. A dog who barks when you leave and when you return. A dog who barks at a storm but is just as likely to bark at the sun. A dog who is the living inspiration for the idiom “barking orders.”
The dog we have described is a good metaphor for something those in recovery from a substance use disorder might find themselves facing far more often than they would like: cravings.
In an ideal world, a person who went through treatment for a substance use disorder would emerge on the other side confident that they would never want to use drugs or alcohol again. But the world we live in is somewhat less than ideal, and nearly everyone in recovery is going to find cravings barking at them from time to time. Indeed, it might sometimes seem as though those cravings are barking all of the time.
A dog that barks constantly is certainly annoying. But cravings that bark constantly put your hard-won sobriety at risk. So you are going to need some effective strategies to see you through tough moments.
Training a Dog Includes Training Yourself
When you think about training your dog to bark less frequently, it is natural to assume that the focus of your efforts will be on the dog. They are causing the problem, right? So it is only logical to define your goal as changing the dog’s behavior.
But that is not quite right. After all, changing a dog’s behavior nearly always involves changing your behavior, too. For example, you simply cannot teach your dog to stop barking for snacks if you give them a snack each time they bark. You have to make a change that supports the change you would like to see in your furry pal.
That is not always easy, of course. It is far easier to provide the snack to end the barking in the moment. But that only stops the barking temporarily. In no time at all, you will find yourself handing out additional snacks to a barking pooch. What you need to do instead is do the hard work of redefining how your dog requests snacks and under what conditions you will provide them.
So, it turns out that training your dog means training yourself, too. And that is certainly the case when the “barking dog” in question is a persistent craving for drugs or alcohol. You absolutely do not want to quiet the craving by giving it a “snack.” That, after all, is the quick road to relapse.
Instead of giving in, you will need to do the hard work of redefining your relationship to cravings while developing strategies that will help you weather them when they arise. That might mean a number of things, including (but certainly not limited to):
- Avoiding people and places that might trigger a craving.
- Relying on your recovery network, including going to meetings, talking with your sponsor or mentor, and leaning on your supportive friends and family.
- Practicing yoga or mindfulness—including the specific mindfulness technique known as “urge surfing.”
- Working on what we sometimes call the “big three”—eating healthfully, exercising regularly, and sleeping restfully—because good mental and physical health helps keep cravings at bay.
- Finding and pursuing engaging activities that lower your stress levels and give you space to rest and recharge.
Training yourself to have good habits in recovery so that cravings are less likely to be a problem is a powerful way to protect your ongoing sobriety.
One Last Thing: We Do Not Mean to Disparage Dogs
While we have been using a persistently barking hound as our stand-in for intense cravings you might experience in recovery, we want to be clear that we are big dog fans—both in general and as potential partners in your recovery journey. A dog or other pet (including animals who tend to be a little quieter) can provide real, ongoing support to your sobriety. Read more about it here.
Find Your Way Back to Sobriety at French Creek
Some people resist seeking out treatment for a substance use disorder because they are afraid they will be harshly judged. But at French Creek Recovery Center—located in Meadville, Pennsylvania—we are committed to treating substance use disorders rather than judging those who suffer from them. At French Creek, you can count on individualized and evidence-based care delivered from a place of expertise, experience, and empathy.
In other words, you won’t find us barking orders. Instead, you will find the support and strategies you need to get and stay sober.