Quick Summary
Cravings are one of the most common parts of early recovery, and they are not a sign that something is wrong with you. Federal health agencies describe craving as a recognized symptom of substance use disorders, and they point to a few practical tools that help: knowing your triggers, avoiding the ones you can, having a plan for the ones you cannot, riding urges out instead of fighting them, and getting support from therapy, peers and, when it fits, medication. Here is what cravings are, what sets them off and what you can do when one hits.
Key Takeaways
- NIDA lists a strong desire to use a drug, or craving, as one of the symptoms clinicians look for when they diagnose a substance use disorder.
- For alcohol, NIAAA describes urges to drink as “short-lived, predictable, and controllable,” and says they tend to lose strength with time and practice. Other substances can follow different patterns.
- Triggers can be external, like people, places and times of day, or internal, like a thought, a feeling or a physical sensation.
- Therapy approaches such as cognitive behavioral therapy and mindfulness-based relapse prevention teach specific skills for coping with cravings.
- FDA-approved medications for opioid and alcohol use disorders can help reduce cravings for some people. A prescriber can tell you whether one fits.
A craving can show up out of nowhere. You are driving home, a song comes on, and suddenly all you can think about is using. Or it is the end of a long week, you are tired and irritated, and the old way of unwinding feels like the only option. That pull can be strong enough to feel like an emergency.
It helps to know that cravings are expected. They rise and fall, they can come back, and there are skills that make them easier to handle. The information below comes from the National Institute on Drug Abuse (NIDA), the National Institute on Alcohol Abuse and Alcoholism (NIAAA) and published research on relapse prevention.
What a Craving Is
A craving is a strong urge or desire to use a substance. It is common enough that it is part of how substance use disorders are diagnosed. NIDA’s overview of treatment approaches for drug addiction explains that people with a substance use disorder may “experience a strong desire to use the drug (craving),” along with other symptoms like using more than intended or having withdrawal when they stop.
NIAAA’s Rethinking Drinking guide to alcohol cravings puts it in plain terms. The words “urge” and “craving” refer to “a broad range of thoughts, physical sensations, or emotions that tempt you to drink, even though you have at least some desire not to.” It adds that “you may feel an uncomfortable pull in two directions or sense a loss of control.”
That pull in two directions is the key point. Having a craving does not mean you want to go back to using. It means part of your brain learned to expect the substance in certain situations, and it is still sending that signal. Our post on how the brain heals in recovery explains more about how those patterns can change over time.
What Sets Cravings Off
NIAAA describes two kinds of triggers. External triggers are “people, places, things, or times of day that offer drinking opportunities or remind you of drinking.” Internal triggers can feel more confusing, because the urge “just seems to ‘pop up.'” When you look closer, NIAAA says, the urge may have been set off by “a fleeting thought, a positive emotion such as excitement, a negative emotion such as frustration, or a physical sensation such as a headache, tension, or nervousness.”
NIDA’s guide Drugs, Brains, and Behavior says something similar about drugs: “stress cues linked to the drug use (such as people, places, things, and moods), and contact with drugs are the most common triggers for relapse.”
Some common examples:
- Places: a bar, a friend’s house, a certain gas station or the route you used to drive to buy
- People: anyone you used with, or anyone who reliably stresses you out
- Times: payday, Friday evening, the hour after work, holidays and anniversaries
- Feelings: boredom, loneliness, anger, anxiety, and also good moods like celebration or excitement
- Body states: being hungry, tired, in pain or sick
Many recovery groups use the reminder HALT, which stands for hungry, angry, lonely and tired. It is a quick way to check whether a craving is really about one of those needs. Poor sleep is a big one for a lot of people, and our post on sleep and sobriety has tips that can help.
NIAAA suggests tracking your urges for a couple of weeks, writing down when they happen and what was going on. Patterns show up fast, and patterns are easier to plan for.
Pay attention to the cravings that catch you off guard. They usually point to a trigger you haven’t named yet. That’s useful information to bring to your counselor, not something to feel ashamed of.
Donnita Smart, LCDC
Avoid the Triggers You Can
NIAAA says that in many cases, “your best strategy will be to avoid taking the chance that you’ll have an urge.” For alcohol, that can mean keeping little or none at home and skipping events built around drinking for now. The same idea works for other substances: delete contacts you used to buy from, change the route you drive, and stay out of places tied to use.
This does not have to be forever. NIAAA notes that “when the urges subside or become more manageable, you may decide to ease gradually into some situations you now choose to avoid.” In the meantime, you can suggest plans with friends that do not involve using.
We’re here to make treatment as accessible and affordable as possible — and are in network with many insurance providers. Not sure about your coverage? We can help.
Cope With the Triggers You Cannot Avoid
Nobody can avoid every trigger, especially the internal ones. NIAAA lists several ways to handle an urge in the moment:
- Remind yourself why you are making a change. Keep your top reasons on your phone or on a card in your wallet.
- Talk it through with someone you trust. Have a friend, sponsor or family member you can call, or bring someone along to situations where you might be tempted.
- Distract yourself. Have short, medium and longer options ready, like texting someone, taking a shower, going for a walk, lifting weights or working on a hobby.
- Challenge the thought. Catch the thought behind the urge and answer it. In NIAAA’s example, the thought “It couldn’t hurt to have one little drink” gets answered with “One could hurt, as I’ve seen ‘just one’ lead to lots more.”
- Leave. Plan your exit ahead of time so you can leave a tempting situation quickly.
Ride It Out Like a Wave
One of the most useful ideas is to stop fighting the craving. NIAAA’s advice for urges to drink is to “accept it as normal and temporary,” and to “keep in mind that it will soon crest like an ocean wave and pass.” This is sometimes called urge surfing.
Here is one way to try it:
- Name it. Say to yourself, “This is a craving.”
- Notice where you feel it in your body, like tightness in your chest or restlessness in your hands.
- Breathe slowly and watch the feeling rise without acting on it.
- Notice when it starts to ease.
- Do something else on purpose, like getting water, stepping outside or calling someone.
Each time you get through a craving without using, you build proof that you can. For alcohol, NIAAA says that “with time, and by practicing new responses, you’ll find that your urges to drink will lose strength.”
Mindfulness is one way to build this skill. A 2014 randomized trial in JAMA Psychiatry followed 286 people in aftercare who had already completed initial treatment for a substance use disorder. At 6 months, both mindfulness-based relapse prevention and standard cognitive behavioral relapse prevention had a lower risk of relapse to drug use and heavy drinking than usual aftercare. At 12 months, the mindfulness group reported fewer days of substance use and less heavy drinking than both the standard relapse prevention group and the usual aftercare group. These results come from one study of one aftercare population. Our post on mindfulness and addiction covers how to get started.
Therapy Builds Craving Skills
You do not have to figure all of this out alone. NIDA says behavioral therapies like cognitive behavioral therapy (CBT) “can help a person gain control of stressful emotions and thoughts that lead them to want to take drugs and strengthen their resolve when encountering cues (such as people, places, things, and moods associated with their past drug use).” In therapy, you can map out your own triggers, practice responses and get help with the stress, sleep or mental health problems that make cravings worse.
Ongoing care, like an intensive outpatient program or regular counseling, gives you a place to talk through cravings while they are happening in your real life.
A craving can feel like it’s going to last forever. When one hits, I’d rather you call someone and say “I’m having a craving right now” than sit alone with it. You don’t need the perfect words. Just say it out loud to someone.
Donnita Smart, LCDC
Medication Can Help Some People
For some substances, medication can reduce cravings. NIDA says that, depending on the type, medications may “reduce withdrawal symptoms and cravings,” and that medications are also available to treat alcohol use disorder and to help people quit smoking.
- Opioids: NIDA’s page on medications for opioid use disorder explains that methadone reduces “withdrawal symptoms and drug cravings,” and that buprenorphine “can reduce cravings and withdrawal symptoms without producing intense feelings of pleasure and intoxication.” Naltrexone is also approved. Our post on Suboxone vs. methadone compares two of these options.
- Alcohol: NIAAA’s guide to treatment for alcohol problems says naltrexone “helps reduce the urge to drink.” Our post on the Vivitrol shot explains the monthly injection form.
Medication is a decision to make with a prescriber, who can look at your health history, other medications and goals. If you are already taking a medication for substance use, do not stop it on your own because cravings feel better. Talk with the prescriber first.
Make a Craving Plan Before You Need It
It is hard to think clearly in the middle of a strong craving, so decide ahead of time what you will do. A simple plan fits on one page or a note on your phone:
- My biggest triggers are…
- When one hits, the first thing I will do is…
- The three people I can call are…
- If I am in a risky place, my way out is…
- My reasons for staying in recovery are…
Our guides to creating a relapse prevention plan and staying sober after rehab walk through a fuller version. If you are cutting back on alcohol, our post on what happens to your body when you stop drinking describes changes you may notice along the way.
Here is an example of a text you could send a support person: “Rough night, having a strong craving. Can you talk for ten minutes?”
When to Reach Out for Help
Talk with your treatment provider, counselor or doctor soon if:
- Cravings are getting stronger or more frequent
- You have started using again, even once
- Cravings are taking up most of your day or keeping you from work, sleep or relationships
- You have tried coping strategies for a few weeks and they are not helping
- Your mood, anxiety or sleep is getting worse
NIAAA says that if you are having a very difficult time with urges, or do not make progress after a few weeks, it is time to “consult a healthcare professional for support.”
If you or someone you know is in emotional crisis, call or text 988. If anyone is in immediate danger or cannot stay safe, call 911 or go to an emergency department. If someone has stopped breathing, cannot be woken or may have overdosed, call 911, give naloxone if available, and stay with the person until help arrives. Alcohol and sedative withdrawal can be dangerous, so if you have been drinking heavily or using sedatives regularly, do not stop suddenly without medical advice.
Talking With a Professional
If cravings are making recovery feel shaky, a clinician can help you sort out what is driving them and what kind of support fits. It helps to bring notes on when your cravings happen, how strong they are, what you have tried and any substance use or medications. The admissions team at Discovery Point Retreat can explain what an assessment involves. Ask which services are currently available and which level of care might fit where you are now.
Frequently Asked Questions
How long does a craving last?
Cravings come and go, and they vary by person and substance. For alcohol, NIAAA describes urges to drink as short-lived and says they will “crest like an ocean wave and pass.” Getting through the peak without using is the goal, and distraction, calling someone or leaving the situation can help.
Do cravings ever go away?
For many people they become less frequent and less intense with time. For alcohol, NIAAA says that with practice, urges “will lose strength.” They can still show up during stress, big life changes or around old triggers, even after a long time without using, which is why it helps to keep your coping skills fresh.
Does having cravings mean I’m going to relapse?
No. Cravings are a normal part of recovery and a recognized symptom of substance use disorders. How you respond can help, and strong or worsening cravings are a reason to reach out for support.
Are there medications for cravings?
Yes, for some substances. Methadone and buprenorphine can reduce cravings for opioids, and naltrexone is approved for both opioid and alcohol use disorders. A prescriber can help you decide whether one fits.
What is urge surfing?
Urge surfing means noticing a craving without acting on it and letting it rise and fall like a wave. It is a mindfulness skill, and it is often taught in relapse prevention programs.
What should I do if a craving hits at night?
Have a plan ready: a person to text, a short activity to do and a reminder of your reasons for staying in recovery. If you are in emotional crisis, call or text 988 any time.
References
- National Institute on Drug Abuse (NIDA). Treatment Approaches for Drug Addiction DrugFacts. Accessed October 2026. nida.nih.gov
- NIDA. Drugs, Brains, and Behavior: The Science of Addiction. Treatment and Recovery. Accessed October 2026. nida.nih.gov
- NIDA. Medications for Opioid Use Disorder. Accessed October 2026. nida.nih.gov
- National Institute on Alcohol Abuse and Alcoholism (NIAAA). Rethinking Drinking: How to Stop Alcohol Cravings. Accessed October 2026. rethinkingdrinking.niaaa.nih.gov
- NIAAA. Treatment for Alcohol Problems: Finding and Getting Help. Accessed October 2026. niaaa.nih.gov
- Bowen S, Witkiewitz K, Clifasefi SL, et al. Relative efficacy of mindfulness-based relapse prevention, standard relapse prevention, and treatment as usual for substance use disorders: a randomized clinical trial. JAMA Psychiatry. 2014. PubMed. Accessed October 2026. pubmed.ncbi.nlm.nih.gov
- Substance Abuse and Mental Health Services Administration (SAMHSA). National Helpline. Accessed October 2026. samhsa.gov
Related Reading
- Intensive Outpatient Programs
- How to Create a Relapse Prevention Plan
- Mindfulness and Addiction: How Meditation Supports Recovery
- Tips for Staying Sober After Rehab
- What Happens to Your Body When You Stop Drinking: A 1-Year Timeline
Resources
- 988 Lifeline. Call or text 988, or chat at 988lifeline.org. Free, confidential support 24/7.
- SAMHSA National Helpline. Call 1-800-662-HELP (4357) or visit the SAMHSA National Helpline page for free, confidential referrals to local treatment.
- 911. For any medical emergency, including a suspected overdose or severe withdrawal, call 911 immediately. If naloxone is available for a suspected opioid overdose, give it and stay with the person until help arrives.
This article is general education and is not medical advice.
If you or someone you love is ready to talk, call Discovery Point Retreat at (855) 245-7133 to speak with our admissions team.
