Cravings are a normal part of recovery. They don’t mean you’ve failed or that something’s wrong. Instead, they are signals—reminders of old habits that your brain once relied on. Learning how to deal with cravings and prevent relapse is a key part of building a stronger, healthier life.
Understanding Cravings
Cravings are intense urges to use substances. They can feel physical, emotional, or both. Sometimes, a smell, a place, or even a song can trigger a craving. Your brain remembers how substances once made you feel and wants to return to that state—even when you know it’s not helpful.
Cravings usually follow a pattern:
- Trigger: Something reminds you of using.
- Thoughts: You think about how it felt.
- Desire: You feel the pull to use again.
- Action: You either give in—or cope with the urge.
According to the National Institute on Drug Abuse (NIDA), relapse rates for substance use disorders are between 40–60%, similar to other chronic illnesses like diabetes or asthma (NIDA, 2020). This shows that relapse is common, but not the end of recovery. The goal is to reduce risks and build skills to stay on track.
Why Relapse Happens
Relapse doesn’t come out of nowhere. It often builds up over time. Recognizing the warning signs can help stop a slip before it becomes a fall.
Common Triggers Include:
- Stress or anxiety
- Social situations with drugs or alcohol
- Feelings of boredom or loneliness
- Relationship problems
- Overconfidence (“I’ve got this—I don’t need help anymore”)
Relapse can happen in three stages:
- Emotional relapse – You’re not thinking about using yet, but you skip self-care, isolate, or bottle up emotions.
- Mental relapse – You start romanticizing the past, thinking, “Just one time won’t hurt.”
- Physical relapse – You use the substance again.
The key is to catch it early, ideally in the emotional or mental phase.
7 Proven Strategies for Managing Cravings
1. Ride the Wave
Cravings rise and fall like ocean waves. They feel strong, but they pass. Most only last 15 to 30 minutes. Try “urge surfing”—a mindfulness technique that helps you observe the craving without acting on it.
Example: Sit quietly, notice your breath, and say to yourself: “This feeling is temporary. I can get through this.”
2. Change Your Environment
If you’re in a place that triggers you, leave. Go for a walk, visit a friend, or call your sponsor. Changing your surroundings can interrupt the craving cycle.
A 2021 study in Addiction Research & Theory found that changing environments and routines reduced substance use triggers in early recovery (Hayes et al., 2021).
3. Keep Your Hands and Mind Busy
Distraction works. Activities like drawing, cleaning, exercising, or even squeezing a stress ball can help reduce urges.
Make a “Go-To List” of 5 healthy distractions so you’re ready when cravings strike.
4. Talk It Out
Don’t suffer in silence. Call a trusted person, accountability partner, or attend a meeting. Speaking out loud can shift your perspective and remind you that you’re not alone.
Connection is one of the strongest relapse prevention tools.
5. Avoid High-Risk People and Places
In early recovery, it’s smart to steer clear of people or environments tied to past use. If someone can’t support your sobriety, they don’t belong in your inner circle.
Set boundaries that protect your peace.
6. Practice HALT Check-Ins
Ask yourself: Am I Hungry, Angry, Lonely, or Tired?
These four states can increase cravings. Meeting your basic needs first makes you less vulnerable to relapse.
7. Celebrate Progress, Not Perfection
Focus on how far you’ve come, not how far you have to go. Each hour, each day, each choice not to use is a win.
Keeping a sobriety journal or tracker can help you see your growth over time.
Building a Personalized Relapse Prevention Plan
A relapse prevention plan is a written guide to help you stay sober, especially in tough moments. It includes:
- Your personal triggers
- Warning signs (skipping meetings, isolation, etc.)
- Emergency contacts (therapist, sponsor, family)
- Healthy coping tools (exercise, journaling, etc.)
- Motivations for recovery (write these out!)
Post it somewhere visible, or keep a copy on your phone. You can also share it with a therapist or support group for feedback.
If a Relapse Happens
Relapse is not a failure. It’s a signal that something in your plan needs adjusting. The best response is honesty, compassion, and action.
Steps to take:
- Stop the use – Right away. Don’t let one slip turn into weeks of use.
- Tell someone – Secrecy fuels shame. Speak to your sponsor or therapist.
- Reflect, don’t regret – Ask: What led up to it? What can I learn?
- Revise your plan – Maybe you need more support, different strategies, or deeper self-care.
Recovery isn’t about never falling. It’s about how quickly and gently you get back up.
Supporting Someone Through Cravings
If you’re helping a loved one through recovery:
- Be patient – Cravings are not a choice.
- Listen without judgment – Ask how you can help.
- Encourage professional support – Cravings can lead to relapse if ignored.
- Celebrate milestones together – Support their success.
Final Thoughts
Cravings are part of the recovery journey—not a detour. With the right tools, support, and mindset, you can face them head-on and come out stronger each time.
Remember, it’s okay to ask for help. Every time you choose your recovery, you rewrite your story.
You’re not alone—and you’re worth the fight.
References
- National Institute on Drug Abuse. (2020). Drugs, Brains, and Behavior: The Science of Addiction. https://nida.nih.gov
- Hayes, L., et al. (2021). The role of context and environment in relapse prevention. Addiction Research & Theory. https://www.tandfonline.com