CRAVINGS IN RECOVERY
EarlySobriety.com is not to be used for medical, psychiatric, or therapeutic advice. I am not a doctor, clinician, or licensed professional. This guide offers general education and lived-experience insight only. If you are in crisis or need medical attention, please contact a licensed provider or emergency services immediately. Immediate Help.
Introduction
Cravings are a normal part of the early recovery process. They don’t mean you’re failing — they simply mean your brain is adjusting to life without the substance it once relied on.
Why They Happen
Your brain formed associations between substances and relief. In sobriety, those circuits still activate until new habits replace them.
What Cravings Actually Are
A craving is a temporary urge created by your brain’s reward and stress systems. It’s not a command — it’s a moment.
What They Might Look Like
• sudden urges
• physical restlessness
• mental bargaining
• intrusive thoughts
• feeling “pulled” toward old habits
Why They Feel Hard
Cravings are uncomfortable because they mimic urgency. Your brain temporarily believes relief is tied to the old behavior.
What Might Help
• delaying (“wait 10 minutes”)
• changing your physical location
• grounding (cold water, stepping outside)
• eating something
• calling a friend
• remembering the urge is a wave
What Not To Do
• don’t shame yourself
• don’t isolate
• don’t argue with the craving
How They Improve
Cravings reduce in frequency and intensity as your brain rewires. They lose their emotional power.
When to Seek Support
If cravings feel constant or overwhelming, connecting with recovery resources helps stabilize you.
Final Reassurance
A craving isn’t a relapse. It’s a moment your brain is learning to move past.
Recommended Reading
Unbroken Brain — Maia Szalavitz. This book reframes addiction as a learning and coping disorder helping people understand cravings without shame — and giving them new ways to interrupt the cycle.
The Craving Mind — Judson Brewer, M.D., Ph.D. — A science-based guide that explains how cravings form in the brain and teaches mindfulness skills to break addictive loops in real time.
In the Realm of Hungry Ghosts — Gabor Maté, M.D.
Digital guides coming soon.
This guide is educational and experiential in nature and is not a substitute for professional medical, mental health, or addiction treatment. Always consult a qualified clinician for diagnosis, treatment, or safety concerns. Your use of this site signifies understanding and acceptance of these limitations. Immediate Help.