In short: A craving is a rush of thoughts, feelings and body sensations pulling you toward a drink, a pill or a hit. Left alone, it rises, peaks and passes. This post explains what a craving is, where it comes from, and where people learn ways to handle one.
What a craving is, and what it isn't
The National Institute on Alcohol Abuse and Alcoholism (NIAAA) describes an urge or craving as a mix of thoughts, physical sensations and emotions that tempt you, even when part of you doesn't want to. NIAAA is writing about alcohol, but the same pull shows up with pills, powder, weed, vapes or anything else.
The National Institute on Drug Abuse explains that people, places and things linked with past use can set off cravings even when the substance is nowhere near. That learned reflex can last a long time, even in people who haven't used in years.
So a craving is:
- Common. Many people have them. It's your brain remembering, not a verdict on you.
- Not a slip. Wanting to isn't the same as doing.
- Temporary. NIAAA calls urges short-lived, predictable and controllable.
Stopping some substances suddenly can be dangerous. If you drink heavily every day, or take benzodiazepines, other sedatives or opioids every day, talk to a doctor before you stop. Withdrawal can cause seizures and can be life-threatening. The SAMHSA National Helpline, 1-800-662-4357, can help you find detox, free, any hour. If a seizure, confusion, seeing things or chest pain happen, call 911.
Urges rise, peak and pass
NIAAA describes an urge as something that will soon crest like a wave and pass. Relapse prevention researchers describe it the same way: urges and cravings peak and then subside if you don't act on them.
So a craving has an end, even when it doesn't feel like it. Nobody can say how long a particular one will last.
What sets cravings off
Triggers come from outside, like a place, a person, payday or a smell. They also come from inside, like a mood, a memory, or a thought like "I deserve it." In Marlatt's relapse prevention model, some of the riskiest moments are hard emotions, conflict with other people, and social pressure.
Where people learn ways to handle cravings
Mutual-help groups, counselors and treatment programs teach ways to get through urges. A few you may hear about:
- DEADS. A tool from SMART Recovery, a mutual-help program, that starts with delay.
- HALT. Hungry, angry, lonely, tired: a word from Alcoholics Anonymous. SAMHSA's counseling guide describes it as a way to notice those needs early.
- Urge surfing. Relapse prevention researchers describe picturing an urge as a wave that rises and falls. Counselors and programs teach it.
- NIAAA's worksheets. Free guides on urges and cravings and on planning for them.
A sponsor, a counselor, a meeting or a treatment program can show you how people use them. SAMHSA's National Helpline, 1-800-662-4357, can help you find treatment and support near you, free and any hour.
If you already drank or used
It happens, and it doesn't erase the days before it. Relapse prevention researchers have a name for the "I already blew it, so why stop now" feeling: the abstinence violation effect. Marlatt's work links that feeling with one slip turning into a full return to drinking or using.
If anyone can't be woken or is struggling to breathe, call 911.
Our post on slips and relapse goes further.
If tonight is hard
Free and Sober is not an emergency service. If you're in danger, call 911, or call or text 988.
If the craving comes with thoughts of hurting yourself, or it feels like more than a craving, you don't have to ride it out alone.
- Call or text 988, the 988 Suicide and Crisis Lifeline. It's free and confidential, any hour.
- Call 911 in an emergency.
- Call SAMHSA's National Helpline, 1-800-662-4357, for treatment referrals and information, any hour.
More lines are on our Safety page.
This post is general information, not medical or legal advice. Free and Sober is a wellness app, not medical care, and it doesn't replace a doctor, a counselor or a treatment program. Check with a doctor before you make any medical decision, including stopping or changing any medicine.