Trying to suppress thoughts, emotions and cravings backfires and makes you more likely to think, feel or do the thing you most want to avoid.
Four steps to handle cravings:
- Notice that you are thinking about your temptation or feeling a craving.
- Accept the thought or feeling without trying to distract yourself or argue with it. Remind yourself of the white bear rebound effect.
- Step back by realizing that thoughts and feelings aren’t always under your control, but you can choose whether to act on them.
- Remember your goal. Remind yourself of whatever your commitment is.