TIRCIA · E-book · English
Cravings
understanding the urge and knowing what to do
Alcohol, tobacco, cannabis, gambling, screens: a craving can feel overwhelming. This guide explains what happens, helps you spot your triggers and walks you through a concrete plan to ride out the wave, whether you want to stop, cut down or simply understand better.
01 · Who it is for
For anyone who knows the pull of “just this once”
For anyone living with a strong habit or a dependence, whatever their goal, and for those close to them. A craving is a learned response, and the guide approaches it without judgement, with medical safety first.
Inside: urge surfing, a coping card, a craving diary, a personal plan and a page on lapses. A dedicated section for therapists sets out key points for sessions, so they can use it with their clients.
02 · Inside the e-book
Nine short chapters, and a plan for hard moments
What is a craving?
How the urge shows up in the body, thoughts and emotions, and why cues can set it off.
What sets off the urge
External and internal triggers, the HALT reminder and a trigger log.
A craving is a wave
It rises, peaks and subsides: the four steps of urge surfing.
What to do when the urge hits
Six strategies to choose from, and how to answer permission-giving thoughts.
My coping card
Your reasons and strategies on one card to keep with you.
A lapse doesn’t erase your progress
Lapse and relapse, the “what the hell” effect, and reducing harm.
Getting help
Well-studied support: CBT, motivational interviewing, mindfulness and medication.
When a craving hits
The plan step by step, and your own personal plan to fill in.
What to do in session
Key points for therapists supporting a client with cravings.
03 · A look inside
Clear, airy pages, made to be read slowly
Good to know
This guide offers bearings and goes alongside the care of a doctor, an addiction specialist or a therapist. Never stop alcohol, benzodiazepines or opioids suddenly without medical advice. Emergency: 112 (Europe), 999 (UK), 911 (US). Thoughts of suicide: Samaritans 116 123 (UK and Ireland), 988 (US).
Prepare your plan at a calm time, keep it close
Also available in French: Le craving
Editorial direction: Marie-Agnès ThulliezTIRCIA
Turning information into concrete, immediately usable resources
