When you’re in recovery, cravings can feel like sudden waves—strong, unpredictable, and hard to ignore. But here’s the good news: cravings are a normal part of the healing process, and you’re not powerless against them. The more you understand where they come from and how to respond, the more confident and in control you’ll feel.
At Las Cruces Recovery Center, we believe that knowledge is power. Let’s take a closer look at what cravings really are—and how you can manage them in healthy, empowering ways.
What Are Cravings?
A craving is an intense urge or desire to use drugs or alcohol. It often feels physical, emotional, and mental all at once. Cravings can show up even when you’re committed to recovery and doing everything right.
They may be triggered by:
- Stress or anxiety
- Memories or reminders of past use
- Certain people, places, or routines
- Uncomfortable emotions like boredom, loneliness, or anger
- Physical withdrawal symptoms or lack of sleep
Cravings are your brain’s way of trying to return to a familiar coping strategy—even if that strategy is no longer part of your life. Over time, these urges become weaker and less frequent, but it helps to have a plan when they show up.
Tips for Coping with Cravings
Here are some proven, practical tools to help you manage cravings without giving in:
- Pause and Breathe
Before reacting, take a moment to pause. Close your eyes. Breathe deeply and slowly for a few rounds. This simple step interrupts the craving cycle and gives you time to respond mindfully instead of reacting on impulse.
Try the 4-7-8 technique:
- Breathe in for 4 seconds
- Hold for 7 seconds
- Exhale slowly for 8 seconds
- Repeat a few times until the intensity starts to fade
- Ride the Wave
Cravings don’t last forever—even if they feel overwhelming in the moment. Imagine your craving as a wave in the ocean. It builds, peaks, and eventually crashes. You don’t have to fight it—you just have to ride it out. Stay grounded and remind yourself: “This will pass.”
- Change Your Environment
Sometimes a craving is tied to your surroundings. If you feel one coming on, try to change your scenery:
- Step outside for fresh air
- Go for a walk or drive
- Call a friend or attend a meeting
- Put on music or a podcast
Even small changes can shift your focus and lower the intensity of the urge.
- Distract Yourself
Give your mind something else to focus on. Cravings feed off attention—so starve them by engaging in an activity that keeps you occupied.
Try:
- Calling or texting someone in your support circle
- Journaling or writing out your thoughts
- Exercising, stretching, or dancing to music
- Cleaning or organizing a small space
- Doing a puzzle, game, or creative activity
- Use Affirmations
Remind yourself of your why. Cravings can trick you into forgetting how far you’ve come. Ground yourself with simple affirmations like:
- “I don’t need to use to feel better.”
- “This is just a feeling—it will pass.”
- “I’ve gotten through worse. I can get through this.”
- “My recovery is worth it.”
Say them out loud, write them down, or repeat them in your mind.
- Talk It Out
Don’t try to battle cravings in silence. Reach out to someone you trust—a sponsor, therapist, peer, or loved one. Saying it out loud helps release the tension and reminds you that you’re not alone.
If you’re part of a support group or aftercare program, those connections are a lifeline in moments like these.
You Are Stronger Than Your Cravings
Cravings don’t mean you’re failing. They don’t mean you’re going to relapse. They simply mean you need to pause, breathe, and use your tools.
At Las Cruces Recovery Center in Las Cruces, New Mexico, we’re here to help you build those tools and use them with confidence. If you need support or want to learn more about our recovery programs, contact us today. Let’s take the next step together.
