Understanding Cravings

Understanding alcohol and drug cravings

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When you are changing your alcohol or drug use, an urge to use can appear even when you feel committed to your decision. This can be confusing, particularly if things have been going well.

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Understanding what cravings are can help you respond with less self-criticism and a clearer sense of what to do next.

 

What is a craving?

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A craving is an urge or desire to drink alcohol or use a drug. It may involve thoughts, emotions, physical sensations or a combination of these. Sometimes it is a passing thought. At other times, it can feel intense and difficult to ignore.

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Cravings can develop through repeated associations. If alcohol or drugs have regularly been connected with relaxing, socialising or coping with distress, those experiences can begin to bring on an urge. These connections may remain after you have stopped or reduced your use.

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Having a craving does not mean you have failed or that you must act on it.

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How long do cravings last?

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There is no fixed timetable. Cravings can rise and fall, vary in intensity and return after a period when you have hardly noticed them. A craving may feel persistent, or you may experience several waves of urges.

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Rather than expecting every craving to disappear within a particular number of minutes, it can be more useful to focus on how you respond while it is present.

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What can help?

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Recognise the urge. Try putting the experience into words: “I’m noticing an urge to drink.” This can help you pause before responding.

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Change your surroundings. Move away from alcohol or drugs, leave a setting that is making things harder, or go somewhere that supports your intentions.

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Choose an absorbing activity. Walking, cooking, doing a practical task or spending time on a hobby can give your attention somewhere else to go.

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Talk to someone. Contact a supportive person and explain what is happening. Be specific about what would help, such as company, a conversation or help leaving a situation.

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Remember your reasons for change. A short note on your phone can remind you of what matters to you when the immediate appeal of using becomes strong.

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Allowing an urge to pass

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Another approach is often called “urge surfing”. This involves noticing the urge and observing how it changes, without immediately acting on it.

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You might notice where you feel tension, restlessness or other sensations in your body. Breathe naturally and observe whether those sensations shift. You do not need to force the craving away.

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This approach takes practice. If focusing on the urge makes it harder to manage, you can change your surroundings, use another strategy or contact someone for support.

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When to seek support

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If cravings are frequent, intense or repeatedly lead to use you had intended to avoid, speak with a psychologist, GP or alcohol and drug service. Psychological support can help you develop coping strategies, and medication may be appropriate for some substance use problems.

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If you may be physically dependent on alcohol or other drugs, seek medical advice before stopping or substantially reducing your use. Managing cravings is only one part of care; withdrawal may require medical supervision.