If you’ve started cutting down or stopped using drugs or alcohol, cravings can be one of the toughest things to deal with. But here’s the good news—they won’t last forever, and you don’t have to face them alone.
Cravings Are Normal
Cravings are a completely normal part of recovery. They’re caused by a chemical in your brain called dopamine—the same “feel-good” chemical released when you drink or use drugs. So when you stop, your brain still wants that hit of happiness.
That doesn’t make you weak. It makes you human.
What matters is how you respond to those cravings—and you can learn to handle them.
Recognise the Craving
The first step is to recognise when a craving is happening. Remind yourself that cravings are just thoughts and feelings—they don’t control you. It might feel overwhelming, but if you sit with it and ride it out, it will pass.
Cravings usually peak and fade within minutes to a few hours. They might feel intense, but they won’t last.
Distract Yourself: Plan Ahead
The best way to ride out a craving is to distract your mind and body until it passes. Plan ahead so you’re ready when cravings hit.
Here are a few ideas:
- Go for a walk
- Listen to your favourite music
- Watch a film or read a book
- Do a puzzle or play a game
- Make a cuppa
Even small actions can break the cycle.
Try the 5-4-3-2-1 Grounding Technique:
This is a powerful tool to bring you back to the present moment:
- 5: Things you can see
- 4: Things you can touch
- 3: Things you can hear
- 2: Things you can smell
- 1: Thing you can taste
It helps focus your mind and ease that spiral of craving.
It Will Get Easier
Every time you resist a craving, you build strength. The next time, it’ll be a little easier. And the time after that, even more so. Each win builds your confidence and chips away at the power your cravings have over you.
Changing old habits takes time, and that’s okay. The fact that you’re here, reading this, means you’re already making progress.
Ask for Support
If your cravings feel like too much, you don’t have to manage alone.
We’re here to help—whether that’s during the day with your keyworker or out of hours through Warrior Down, our 24/7 support line. Someone trained and understanding is always there to talk you through the craving and help you stay on track.
You can also ask your keyworker or nurse about our craving packs, which are full of tools and ideas to help when cravings strike.
You are stronger than your cravings. You’re not alone—and we’re here to support you every step of the way.