Recovery & aftercare

How to deal with cravings in recovery

Published September 1, 2025 · 7 min read · Updated April 2026

Reviewed for accuracy by licensed clinical professionals.

Understanding cravings

Cravings are neurological events, not moral failures. They are the brain's learned response to triggers. Most cravings peak within 15-30 minutes and then subside if you do not act on them.

Urge surfing

Observe the craving without judgment, like watching a wave build, crest, and recede. Notice the physical sensations without trying to fight them. The craving will pass. This technique is supported by research on mindfulness-based relapse prevention.

Delay, distract, decide

Delay acting on the craving for 30 minutes. Distract yourself with a physical activity (walk, exercise, call someone). Then decide from a calmer state whether you still want to use.

Long-term craving reduction

Regular exercise reduces cravings. MAT medications (naltrexone, buprenorphine) reduce opioid and alcohol cravings. Consistent sleep and nutrition stabilize mood. Ongoing therapy addresses the emotional triggers beneath the cravings.

Authoritative sources

This article references guidelines from: SAMHSA · NIDA · ASAM

Frequently asked questions

How do I find help for this?

Call SAMHSA at 1-800-662-4357 for free referrals, or search our directory at treatmentassociation.com/directory.

Is this normal in recovery?

Yes. Recovery involves predictable stages and challenges. What you are experiencing is common and manageable with support.

When should I get professional help?

If symptoms interfere with daily functioning, threaten your sobriety, or cause significant distress, professional support is warranted.

Disclaimer: Informational only. Not medical advice. SAMHSA: 1-800-662-4357.