How do I handle cravings and triggers?

Cravings and triggers are a normal part of recovery, especially in the early stages. Understanding that these intense urges are temporary and manageable—not commands you must obey—is the first step toward developing effective coping strategies.

Common trigger categories:

• People, places, and things associated with using
• Emotions like stress, anger, sadness, or even celebration
• Physical sensations like fatigue or pain
• Times of day when you typically used
• Specific situations like driving past old using locations

Effective craving management strategies:

• The HALT check: Are you Hungry, Angry, Lonely, or Tired?
• Distraction techniques: Call someone, go for a walk, engage in physical activity
• Urge surfing: Observe the craving without acting, knowing it will pass
• Playing the tape forward: Imagine the full consequences of using, not just the momentary relief

1. Create a craving action plan: Write down 10 specific activities you can do immediately when cravings hit

1. Identify your personal triggers: Keep a trigger log for one week to identify patterns

1. Develop alternative routes and activities: Plan different ways to avoid high-risk places and times

1. Build your support network: Have three people you can call anytime when cravings get intense

1. Practice mindfulness techniques: Learn to observe cravings as temporary experiences rather than emergencies

Cravings are typically most intense in the first few months of recovery. They may hit unexpectedly and feel overwhelming initially. With consistent practice using coping strategies, most people find cravings become less frequent and intense over time. Remember: no craving lasts forever, but recovery can.

East Point Behavioral Health: (855) 887-6237 - Coping strategy development and recovery planning

Crisis Resources: 988 Suicide & Crisis Lifeline if cravings include thoughts of self-harm

SMART Recovery: Online tools and meetings for science-based addiction recovery approaches