How to handle cravings
It’s normal to get cravings (urges) when you cut down, stop drinking or using drugs. Below are some tips on how to handle cravings, including how to plan for them and distract yourself while they're happening.
You can get through cravings
Telling yourself they’re wrong or you shouldn’t be having them can leave you feeling ashamed and disappointed.
It’s more helpful to recognise that cravings are a natural part of cutting down or giving something up.
The thoughts and feelings may feel like they are unmanageable, but it is possible to push through them.
Cravings don’t last forever
Cravings last an hour or so at most. Sometimes they only last a few minutes.
It may help to think of them as a wave that builds up, peaks and then goes away.
Distract yourself till they pass
The big thing is not to give into cravings. Instead, plan ways to distract yourself when they come.
Or you could go for a walk, listen to music, make a cup of tea or do a puzzle - whatever works for you.
It gets easier
If you don't give in to this craving the next one will be easier to manage. Each time you get through a craving, your confidence will increase.
You can start to challenge any beliefs you may have about your cravings being stronger than you.
Give yourself time
Feeling more confident about coping with cravings won’t happen overnight.
It takes time to change and break an old habit.
But resisting the urge to act on cravings will get easier.
More advice and info to support you
We know that everyone's goals are different, whether that's making small changes or finding new ways to stay safe and healthy. Whatever your goal is, we’re here for you. We have lots more helpful advice and guides to help you get the information you need.
Need some extra support?
If you're having drug or alcohol cravings and would like some support, we can help.
Search for your local service and get in touch.