The four D’s of sobriety are delay, distraction, deep breaths, and de-catastrophize.
Delay: Urges and cravings are common in addiction recovery. Delaying acting on these feelings can empower those in recovery to make more educated decisions on their continued sobriety rather than act on otherwise dangerous impulses.
Distract: Being able to distract oneself in sobriety can also be an effective relapse prevention strategy. Getting the body and mind occupied by other activities can ensure that you can deflect prevalent urges and cravings more effectively.
Deep Breaths: Taking a few deep breaths can be paramount for reclaiming a feeling of control in recovery. The 3-3-3 technique, which involves inhaling for three seconds, holding for three seconds, and exhaling for three seconds, can help calm the body and mind.
De-catastrophize: Urges and cravings are intense, and managing each person’s sobriety is difficult. While there may be moments where recovery feels impossible, strategies for de-catastrophizing and contextualizing each person’s experiences and success are paramount.