What to Do When a Craving Strikes: 7 Strategies & Tips

Cravings are a common symptom of addictive disorders and exist across a wide range of substances, including tobacco, alcohol, and drugs like cocaine and opioids. As one example, more than 90% of daily smokers say they experience some level of craving when they haven’t had a cigarette in the past few hours.

A drug craving is a desire to use a substance because of the way it has made someone feel in the past. It can be exacerbated by internal and external triggers and often comes with an increase in drug-related thoughts or behaviors. 

While prevalent, cravings can hinder the road to recovery if they aren’t navigated carefully. Here, we cover information on how to manage cravings and what causes them during addiction recovery.

What Causes Cravings in Recovery?

Cravings can be caused by changes in brain chemistry, intense emotions, social triggers, and more. As someone uses an addictive substance, the neurotransmitters in their brain begin to build a tolerance. Once a tolerance is developed, the person using the substance may feel like they need more of it to feel the same effects. 

Cravings can also be triggered by co-occurring mental health disorders like depression and anxiety. Studies have found that treating these underlying conditions may help reduce cravings and other symptoms associated with substance misuse.

7 Tips for Managing Cravings

Regardless of where they come from, cravings can feel overwhelming in the moment. If you or someone you know is experiencing substance cravings, try using some of these tips to help you cope.

1. Identify the Trigger

It’s important to understand the source of your cravings to learn how to manage them effectively. To identify problematic patterns, try keeping a log of all your cravings over the course of a few weeks. Write down:

• The date and time of your craving
• Where you were when the craving came on
• What you were doing at the time
• Any emotions you were feeling
• What coping skills you tried and whether they helped

Logging your urges can help you recognize what might be contributing to your cravings. It can also help you track which tactics helped you through them so you can be more prepared the next time they strike.

2. Distract Yourself

Cravings are often quick, ranging from just a few minutes to a few hours. A positive distraction can help keep your mind busy while you wait for them to lose their intensity. 

Try keeping a list of things you can do to distract yourself when you’re at home, out and about, or at work. When a craving hits, choose an activity from the list to help you through it.

Examples of positive distractions include:

• Listening to music
• Taking a walk
• Playing a puzzle game
• Watching a funny video
• Reading a chapter of a book

Everyone is different, so it’s important to try different things to find what works best for you in the moment.

3. Exercise

Research has shown that engaging in physical activity can reduce cravings in someone facing addiction, especially high-intensity exercise.

Developing a healthy lifestyle is important to all aspects of your mental health. Try creating a regular workout routine to proactively stave off cravings, or hit the gym when you’re struggling.

If you can’t drop everything and go for a run, try doing jumping jacks for 5 minutes to get your heart rate up. You can also do wall sits in your office or take a brisk walk around the block.

4. Call a Friend

Another strategy for managing cravings involves tapping into your support system. Try calling a friend or loved one you trust. You can explain how you’re feeling, ask for ideas, or simply call to catch up as a distraction.

If you know other people in recovery, lean on them for guidance. They may be able to share tips for managing cravings that worked for them.

If you don’t have a support system, find a recovery group that meets online or nearby to get connected with a supportive community.

5. Practice Mindfulness

Stress increases the likelihood of substance use, which is why it’s important to know how to work through stress effectively. Practicing mindfulness is a great tactic for this.

A few simple exercises you can try include:

• Focusing on each breath
• Listening to a guided meditation
• Journaling
• Identifying your surroundings by focusing on each of your 5 senses
• Practicing yoga

6. Ask About Medication

If your cravings feel like too much to handle on your own, ask your healthcare provider about medication-assisted treatment (MAT). Certain FDA-approved medications can be used alongside other treatments, like counseling, to help normalize addiction-driven changes in the brain. Research shows they can be effective in lessening cravings to make them easier to manage.

7. Seek Help

Addiction recovery can feel isolating, but you’re not alone. Don’t be afraid to ask for help from health professionals like therapists, counselors, psychiatrists, or support groups. Getting help can speed your recovery time and give you the tools needed to avoid relapse.

Access Dual Diagnosis Treatment in Los Angeles

If you’re battling an addiction alongside another mental health condition, we can help. SoberMind Recovery in Los Angeles specializes in personalized addiction treatment through our Dual-Diagnosis Program. We’re also known for our inclusive LGBTQ+ sober living programs.

Take the next step in your recovery journey. Call us at 213-468-0526 to speak with someone who can help.