Put DENTS in Your Urges

In the journey toward recovery from addictive behaviors, individuals often encounter moments of intense urges or cravings that can jeopardize their progress. SMART Recovery, a program that supports individuals in overcoming addictive behaviors through self-empowerment and self-reliance, offers a potent tool known as "DENTS" that offers an effective way to remember strategies to manage these urges. 

DENTS is an acronym that stands for Deny or Delay, Escape, Neutralize, Tasks, and Swap This tool is designed to equip individuals with strategies to combat the immediate demands of addictive urges, providing practical steps to diminish their power and influence.

1. Deny or Delay
   

   Remind yourself as many times as is necessary that this urge will pass. Refuse to give in, no matter what. This might mean delaying giving in by just one moment at a time. 

2. Escape
   

   If you know what is triggering your urge, leave immediately or end the trigger. Escape can mean leaving a place, a conversation, or even a particular social setting that intensifies the urge. By doing so, individuals can significantly reduce the urge's intensity and influence.

3. Neutralize
   

   You can neutralize an urge in a few ways. You can attack it and prove it wrong, or you can acknowledge it and let it pass (it will!). Create emotional distance by watching the urge build, crest, and fade. You don’t need to pretend it doesn’t exist, just recognize it and know that it is separate from you. 

4. Tasks
   

   Give yourself something to do. If you put your mind to something else, the urge has less oxygen to breathe. Call a friend or family member or try the simple distraction activity of counting or reciting. 

5. Swap
   

   Change your internal monologue or thinking. Instead of "This urge will kill me" think “This urge will pass.”  If you feel sad or lonely, deliberately change it by heading to the coffee shop, taking a walk, or joining a SMART Recovery meeting!

The DENTS tool is instrumental in helping individuals navigate the often unpredictable nature of urges experienced during recovery. By offering a structured approach to understanding and responding to these intense feelings, DENTS empowers individuals to take control of their reactions and decisions. It's not about getting rid of urges completely; rather, it's about developing a healthy, sustainable way to manage them.