Cravings and Urges Toolkit

First Things First

If you're in immediate danger of using or self-harm:

• Call your sponsor or recovery support person
• Call a crisis line: 988 (Suicide & Crisis Lifeline)
• Go to a meeting (in person or online)
• Get to a safe place away from substances
• Call someone who understands your recovery

You don't have to face this alone.

Understanding Cravings

Cravings are temporary. They have a beginning, middle, and end. Most intense cravings peak in 15-20 minutes and then begin to fade. You've survived cravings before - you can survive this one.

What Cravings Feel Like:

• Physical discomfort or restlessness
• Intense focus on using/acting out
• Feeling like you "need" the substance/behavior
• Emotional intensity (anxiety, depression, anger)
• Thoughts that seem to come from nowhere

What Cravings Are NOT:

• Evidence that you're weak or failing
• A sign that recovery isn't working
• Something you have to act on
• Permanent (they always pass)

The SOBER Method

S - Stop

• Pause whatever you're doing
• Don't act on the impulse immediately
• Take a breath and create space

O - Observe

• Notice the craving without judgment
• Where do you feel it in your body?
• What thoughts are coming up?
• What emotions are present?

B - Breathe

• Slow, deep breathing to calm your nervous system
• Count your breaths if it helps
• Focus on exhaling longer than inhaling

E - Expand

• Zoom out from the craving
• Remember your reasons for recovery
• Think about consequences of using vs not using
• Consider your future self

R - Respond

• Choose a healthy response instead of reacting
• Use a coping skill from your toolkit
• Reach out for support if needed

Urge Surfing Technique

Imagine the craving like a wave:

1. Notice the wave building - the craving starting
2. Don't try to stop it - let it build naturally
3. Ride the peak - stay present as it intensifies
4. Watch it break - observe as it starts to fade
5. Feel the calm - notice the relief as it passes

Key: You're observing the wave, not being swept away by it.

HALT Check

When cravings hit, check if you're:

Hungry

• When did you last eat?
• Blood sugar stable?
• Quick fix: Eat something protein-rich
• Prevention: Regular meals and snacks

Angry

• What am I really mad about?
• Is this anger or frustration?
• Quick fix: Physical movement, punch a pillow
• Prevention: Address conflicts as they arise

Lonely

• Am I isolated right now?
• When did I last connect with someone?
• Quick fix: Call, text, or visit someone
• Prevention: Regular social connection

Tired

• How's my sleep been?
• Am I physically or emotionally exhausted?
• Quick fix: Rest, nap if possible
• Prevention: Consistent sleep schedule

Movement and Cravings

Physical movement can break the cycle of intense cravings:

High Energy Options:

• Run or jog (even in place)
• Dance to loud music
• Do jumping jacks or burpees
• Take a vigorous walk

Gentle Options:

• Stretch or do yoga
• Take a slow walk outside
• Deep breathing with arm movements
• Progressive muscle relaxation

Creative Movement:

• Dance like nobody's watching
• Shadow boxing
• Martial arts movements
• Play with a pet

Distraction Techniques

Immediate (1-5 minutes):

• Count backwards from 100 by 7s
• Name objects in the room that are red (or any color)
• Text someone supportive
• Listen to one song that helps

Short-term (5-20 minutes):

• Take a shower
• Do a crossword puzzle
• Watch funny videos
• Call a friend

Longer-term (20+ minutes):

• Go to a meeting
• Watch a movie
• Go for a drive (somewhere safe)
• Engage in a hobby

Grounding Techniques

5-4-3-2-1 Technique:

• 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

Physical Grounding:

• Hold ice cubes
• Take a cold shower
• Squeeze a stress ball
• Feel your feet on the ground

Mental Grounding:

• Recite the serenity prayer or affirmations
• List your support people
• Remember your recovery goals
• Think through consequences

When Cravings Are Strongest

Common Trigger Times:

• Stress or major life changes
• Anniversary dates (of trauma, loss, etc.)
• Social situations where substances are present
• Boredom or unstructured time
• Physical illness or pain

High-Risk Situations:

• Having money and being alone
• Being around people, places, or things from using days
• Celebrating or grieving
• After periods of stress

Protection Strategies:

• Plan ahead for known triggers
• Have exit strategies from risky situations
• Keep your phone charged for support calls
• Carry your support list with you

Recovery Reminders

Remember Why You Started:

• What was life like when you were using?
• What do you want that recovery offers?
• Who are you protecting (yourself, family, etc.)?
• What dreams become possible in recovery?

Recovery Math:

• How many days/months/years clean do you have?
• Is this craving worth throwing that away?
• How will you feel tomorrow if you use vs. if you don't?

Your Recovery Toolbox:

• What has worked before?
• Who can you call right now?
• What healthy activity sounds good?
• Where is your safe place?

After the Craving Passes

Celebrate:

• You didn't use - that's huge!
• You used healthy coping skills
• You reached out for support (if you did)
• You proved to yourself that cravings pass

Learn:

• What triggered this craving?
• What worked well to get through it?
• What would you do differently next time?
• Do you need to adjust your recovery plan?

Self-Care:

• Be extra gentle with yourself
• Do something nurturing
• Connect with supportive people
• Rest if you need to

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Recovery is not about never having cravings - it's about learning to surf them without using. Every craving you get through builds your recovery muscle stronger.