Cravings and urges are a normal part of the recovery journey. They can be intense, unpredictable, and sometimes frightening. But just because they appear doesn’t mean you have to give in. At Better Days Treatment Center, we understand how powerful these feelings can be, and we’re here to help individuals learn how to manage them in healthy, constructive ways. Understanding where cravings come from and how to respond to them is a vital step toward long-term sobriety.
Recognize cravings as a natural part of recovery
One of the first steps to handling cravings is accepting that they are a natural part of recovery. Cravings do not mean you’re failing. They are not a sign that your recovery isn’t working. In fact, they often indicate that your brain is still healing from the effects of substance use. The brain’s reward system remembers the substances that once provided pleasure or relief, and when triggered, it can create strong urges to use again.
Understanding that cravings are temporary and manageable can shift your mindset. Instead of feeling powerless or ashamed, you can begin to approach cravings with awareness and strategy. At Better Days Treatment Center, we emphasize that recovery is not about never having cravings—it’s about building the tools and resilience to face them effectively.
Identify and avoid known triggers
Cravings are often set off by triggers—external or internal cues that the brain associates with substance use. These can include specific people, places, objects, emotional states, or even certain times of day. For example, someone might feel a strong urge to use when passing by a bar they used to frequent, or during moments of intense stress or loneliness.
Learning to recognize your personal triggers is essential. Once identified, many of these triggers can be avoided altogether, especially in early recovery. If avoidance isn’t possible, having a response plan in place is critical. This could include leaving the situation, calling a support person, or practicing a grounding exercise. At Better Days Treatment Center, we help individuals create personalized relapse prevention plans that include specific strategies for handling their unique triggers.
Use healthy coping strategies when cravings hit
Cravings can come on suddenly and feel overwhelming, but they don’t last forever. Most cravings only last for a few minutes before they begin to fade. What matters is what you do during that time. Healthy coping strategies can help you ride out the wave without giving in to the urge to use.
Some effective techniques include deep breathing, physical activity like walking or stretching, journaling your thoughts, or practicing mindfulness. Distraction can also be helpful—engaging in a hobby, listening to music, or reaching out to a trusted friend can shift your focus. At Better Days Treatment Center, we teach a variety of tools and practices that help individuals stay centered and in control during high-craving moments.
Stay connected to your support network
Isolation can make cravings much harder to manage. When you’re alone, it’s easier for cravings to spiral into dangerous thinking. Staying connected to a support network is one of the most powerful defenses against relapse. Whether it’s a therapist, a recovery group, a sponsor, or supportive family and friends, having people to lean on provides both emotional strength and accountability.
When a craving hits, don’t hesitate to reach out. Even a quick text or phone call can be enough to disrupt the craving cycle and remind you of your goals. Better Days Treatment Center encourages regular involvement in support groups and alumni programs, where individuals can share their experiences, receive encouragement, and build a strong recovery community.
Remind yourself of your why and long-term goals
During moments of craving, it’s easy to forget why you started your recovery in the first place. Emotions can cloud judgment, and the brain can convince you that using just once won’t hurt. In those moments, it’s crucial to reconnect with your reasons for choosing sobriety. Maybe it’s your family, your health, your future, or your sense of self-worth. Whatever your motivation, bring it to the front of your mind.
It can be helpful to write down your goals or keep a list of the negative consequences of past substance use. Reading these during a craving can remind you of the bigger picture. At Better Days Treatment Center, we help individuals clarify their goals and values so they can return to them whenever the urge to relapse appears.
Wondering why relapse happens? Read: What are the most common reasons people relapse?
