How do I deal with cravings when they hit?

Question

Deeper Global · Accepted Answer

Cravings are a normal part of recovery, and having them doesn't mean you're failing or that you're destined to relapse. Think of cravings like waves—they build up, peak, and then naturally subside if you don't act on them. Most cravings last between 15-30 minutes if you ride them out.

When a craving hits, try the HALT check: Are you Hungry, Angry, Lonely, or Tired? Often cravings intensify when we're experiencing one of these states. Address the underlying need—eat something, call a friend, take a nap, or process your emotions.

Grounding techniques can be incredibly helpful. Try the 5-4-3-2-1 method: name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This brings you back to the present moment and out of the craving mindset.

Physical movement often helps too. Go for a walk, do jumping jacks, or practice deep breathing. Sometimes changing your environment entirely—leaving the house or going to a different room—can break the craving's intensity.

Have a plan ready before cravings hit. Keep phone numbers of supportive people handy, know which meetings you can attend, or have a list of activities that engage your mind. Remember, you've gotten through every craving you've had so far, and you can get through this one too.