What should I do if I'm having intense cravings that won't go away?

Intense, persistent cravings can be one of the most frightening experiences in recovery journey, especially when they seem to come out of nowhere or last longer than usual. While cravings are a normal part of recovery, intense or prolonged cravings require immediate attention and may indicate that you need additional support. Reach out for help immediately rather than trying to handle intense cravings alone. Call your sponsor, therapist, a friend in recovery, or a crisis hotline. Sometimes just talking to someone who understands can help reduce the intensity of cravings and provide perspective. Use intensive sensory grounding techniques to bring yourself back to the present moment. Try the 5-4-3-2-1 technique, take a cold shower, hold ice cubes, or engage in vigorous physical activity. The goal is to interrupt the craving cycle and shift your focus to immediate physical sensations. Remove yourself from any triggering environments immediately. If you're at home where you used to use substances, go to a public place like a coffee shop or library. If you're in a social situation that's triggering, leave immediately and go somewhere safe. Attend a support group meeting as soon as possible, even if it means going to a meeting you don't usually attend. Being around other people in recovery can provide immediate support and remind you why you chose sobriety. Practice urge surfing—imagine the craving as a wave that will naturally build up, peak, and then subside if you don't act on it. Most cravings, even intense ones, will pass within 30-60 minutes if you ride them out rather than fighting them or giving in to them. Review your reasons for staying sober and the consequences you want to avoid. Keep a written list of these reasons somewhere you can access quickly when cravings hit. Sometimes reminding yourself of your motivation can help you push through difficult moments. Consider whether there are underlying triggers you haven't identified. Intense cravings sometimes indicate that you're dealing with Psychological stress, emotions, or situations that you haven't fully addressed. Think about what might be contributing to the cravings. Engage in activities that require focus and concentration to distract your mind from the cravings. This might include exercise, cleaning, calling someone, reading recovery literature, or working on a hobby that engages your hands and mind. If cravings are accompanied by thoughts of self-harm or if you feel like you're in immediate danger of relapse, seek emergency help. Go to an emergency room, call 911, or contact a crisis hotline immediately. Consider whether you need to adjust your recovery plan if intense cravings become frequent. You might benefit from more intensive Psychotherapy, Psychiatric medication to help with cravings, or a higher level of care like intensive outpatient treatment. Remember that having intense cravings doesn't mean you're weak or that your recovery isn't working. Cravings are a symptom of addiction recovery, and experiencing them means your brain is still healing. What matters is how you respond to the cravings, not whether you have them.