Drug Craving Coping Strategies: 10 Strategies for When a Craving Strikes

One of the challenges that comes with recovery from substance use disorders is cravings. A person may want to stop engaging with substances, but that doesn’t mean the cravings leave them. Fortunately, coping strategies do exist, such as urge surfing techniques, the HALT recovery method, distraction coping strategies, and cognitive behavioral therapy for cravings. Mindfulness also helps with addiction recovery. Whatever a person’s favored method of craving triggers management, they will always have options.

How Long Do Drug Cravings Usually Last?

It is difficult to say how long cravings last. Drug cravings have been found to be a subjective experience, more defined by the person experiencing it than any specific diagnosis. However, it has been found that most impulses subside within 30 minutes if not actively paid attention to. While cravings make be strong, they do not last forever.

What Triggers Cravings in Recovery?

Cravings are prompted in recovery by many triggers. For example, a person can be triggered by a ‘cue,’ or exposure to a setting in which they previously took drugs. As well, positive expectations about the effects of alcohol and the perceived availability of a drug can also trigger cravings. 

In addition to these, cravings are also triggered by the amount of attention a person gives to alcohol in their head. This is because thinking about a substance more gives a person a chance to create reasons to get it.

Cravings are also triggered by what’s called the priming effect, where even a small dose of the substance can initiate cravings. Finally, stress plays a huge part in triggering cravings, as it impedes a person’s ability to regulate behavior, allowing impulses to rule the mind. 

1. HALT

Because cravings can be triggered by stress, the acronym HALT has come to represent a coping strategy. When a person is experiencing a craving, they are encouraged to stop- to halt- and ask themselves if they are Hungry, Angry, Lonely, or Tired. By seeing to these needs, they can address their cravings.

2. Stick to the Coping Plan

In order for a person to continue their recovery journey, it’s helpful for them to make a coping plan. This plan lists strategies for managing the thoughts, urges, and impulses to engage in substance abuse. They’ll also have identified high-risk situations for relapse in the coping plan in order to avoid them.

3. Distraction

Cravings intrude into a person’s daily life, dominating their thoughts and causing them distress. According to the National Institutes of Health, a person can cope with cravings by distracting themselves with something else. For example, they could watch videos online, lift weights to music, meditate, take a walk, phone a friend, or engage in a favorite hobby.

4. Urge Surf

In urge surfing, a person ‘rides out’ their urge instead of suppressing the desire. Anchoring themselves to the present moment through techniques like deep breathing, a person shifts their attention to the physical sensations, thoughts, and emotions in the urge. The goal is not to fight the sensation but observe it without judgement, accept it, and allow it to dissipate.

5. Practice Mindfulness

Similar to urge surfing, the practice of mindfulness in recovery emphasizes acceptance of one’s cravings and viewing them from a more detached position. Studies are still underway as to how useful mindfulness is as a craving management strategy. However, some studies have found an association between mindfulness and decreased cravings. While findings are still mixed, mindfulness is nonetheless a useful tool to have in one’s pocket when it comes to dealing with cravings.

6. Exercise

Physical activity is very useful for distracting oneself from cravings, as regular physical activity acts as a healthy stand-in for addictive substances. Since exercise and substances like drugs and alcohol impact the same parts of the brain, they both trigger the release of serotonin and dopamine from the brain’s reward center.

7. Remove Yourself from the Situation

Studies have found that the sight of drugs, drug paraphernalia, and other cues such as stress, are associated with cravings. In addition, stated earlier, when a person believes that drugs or alcohol are available to them, they are more likely to experience cravings. In that case, the best strategy is to get away from the substance, so it doesn’t seem like an option anymore.

8. “Play the Tape Through”

While some strategies involve a person distracting themself from their cravings, “playing the tape through” is an approach where a person plays that what-if scenario in their head. The goal is to consider the negative consequences of using. This doesn’t just refer to missed recovery goals but also includes legal, personal, emotional, and physical consequences, including overdose and death.

9. Self-Care

Self-care may seem like it wouldn’t do much, but it’s actually one of the foundations of relapse prevention. Self-care can look different depending on the person. For some, it’s as simple as sleeping well, eating healthy, and practicing good hygiene. For others, self-care means tending to emotional needs.

10. Lean on a Support Network

The great thing about recovery is that nobody has to do it alone. When a person feels cravings or is otherwise distressed, lonely, or bored, they can call someone who is supportive of their recovery journey in order to lean on them.  

Reach Your Recovery Goals with SoberMind Recovery

Cravings are a difficult reality of recovery that everyone will have to face at some point or another. The fortunate truth is that they are not unbeatable. Plenty of strategies exist to help someone in the moment. Whether its using the HALT recovery method, urge surfing, or engaging in mindfulness, there are plenty of ways to move forward.

However, not everyone is ready to face their cravings. If you or a loved one is struggling with substance use disorder, there is no shame in asking for help. At SoberMind Recovery, we offer inpatient drug rehab and dual diagnosis treatment in Los Angeles. Located right in San Fernando Valley, our drug rehab center uses a holistic approach to make sure everyone gets access to the care they need. There is no need to google ‘drug rehab near me:’ we can help. Follow us on social media to learn more about our programs and learn if SoberMind Recovery is right for you.