R.A.I.N. ~On Me~
The goal here is to try a new method to combat our Adderall/Vyvance cravings. Sounds overwhelming right? Well, I thought so too. The good news is, it’s not such a daunting practice. This blog post is all about how you can use the mindfulness practice from The Craving Mind by Judson Brewer to get to the other side of your Adderall/Vyvanse cravings.
change the narrative
Time to switch up the narrative in our heads about combating cravings from daunting to interesting because when you use the RAIN method you are on an exploration of self-discovery and self-improvement, You are especially using mindfulness to get to know yourself on a deeper level. But first, we need to identify our triggers.
here’s where we’ll start
Before we dive deeper into what R.A.I.N stands for and how you can use it daily to combat your Adderall/Vyvance cravings you need to first identify your triggers.
According to Heels Care Network, a trigger is defined as: “A stimulus that Identifies a behavior.” An example of my triggers when it came to Adderall were:
Work
Boring busy work
Cleaning
triggers for Adderall and Vyvanse are unavoidable
What makes YOU want to stop everything and race towards that prescription bottle?
Once you identify what the reason or reasons if you’re like me might be, you’ll feel a sense of control and preparation to dive into our practice.
so what's your trigger?
When we’re in that miserable habit loop and know something isn’t quite right, we are disconnected from ourselves. Yet our brains tend to use that very thing that’s hurting us as a tool to make us feel better. At this point, we’ve lost the ability to slow down and notice what’s going on in our minds and bodies. Mindfulness can prevent that from happening.
The definition of mindfulness used in this book is quoted by Jon Kabat Zinn: “The awareness that arises from paying attention, on purpose, in the present moment, and non-judgmentally." With mindfulness techniques and tools, you can examine, up close and personal, without judgment, what Addy is actually doing for you, which, if you’re reading this, is likely nothing positive.
So, What is Rain and how do we use it?
R: Recognize/relax into what is arising (for example, your craving)- recognize that the craving is coming and relax into it
A: Accept/Allow it to be there- accept that we have no control over this craving. Don’t ignore it, don’t distract yourself, this is your experience. Find a way to do this that works best for you.
Tip from the Author- Brewer suggests a simple nod of the head or a quick phrase “This is it” or “Here we go” (I like “here we go”… I feel like I say that with everything I do, that’s hard)
I: Investigate bodily sensations emotions, and thoughts- for example, ask, “What is happening in my body or mind right now?” Make sure you don’t go looking, let it come to you
N: Note what is happening from moment to moment- Keep it simple by using short phrases or even single words (for example- obsessive thoughts, rising sensation, restlessness) Follow it until it completely subsides.
Tip from the Author-Just like meditation, you might get distracted, and when that happens, Brewer suggests returning to the practice of identifying by repeating the question: “What does my body feel like right now?”
What is noting?
Noting is a technique created by Mahashi Sayadwa, a well-respected Burmese teacher. It involves the act of acknowledging and observing the most noticeable parts of one's experience. This could include anything from thoughts, emotions, and bodily sensations, as well as the sights and sounds in one's environment. Noting is a practical way to help loosen our connection to these experiences, as becoming aware of something lessens our attachment to it
YOU CAN DO THIS!
The more you practice this exercise, the easier it will get. Over time, you’ll notice that not only will you overcome your cravings, but you’ll build confidence in yourself that will manifest in your day-to-day life.
And when you first start remember…. progress NOT perfection.
IF YOU WANT TO DIVE DEEPER INTO MINDFULNESS…
Here is Rehab Approved Book: The Miracle of Mindfulness
