For anyone in recovery · Adults 18+
An urge is real. It is not an instruction.
The discomfort may be strong. The aim here is to create enough time and support to choose what happens next.
Trigger → urge builds → peak → wait and choose
Five steps for when an urge hits
- 1. NoticeWhere do I feel the urge in my body?
- 2. NameWhat happened just before it? What feeling is underneath?
- 3. Create spaceCan I leave, change rooms, go outside or delay the action?
- 4. ConnectWho can I call, message or sit with safely?
- 5. ChooseWhat consequence would using create? What healthier action is available?
If you want company
You can ask for it. Try saying:
I'm having a difficult moment. Could you stay with me or talk for a few minutes?
Medical and emergency support: do not rely on this exercise for dangerous withdrawal, serious medical symptoms or immediate risk of harm. Severe alcohol withdrawal can include seizures, severe shaking, hallucinations or confusion. If you may be dependent on alcohol, get medical advice before stopping suddenly.
Why getting through the peak matters
An urge builds, peaks and eases, even when it doesn't feel as if it will. You aren't trying to feel fine. You're trying to reach the far side of the peak without acting on it, so that the choice is still yours when it passes.
Make your plan before you need it
It's hard to think clearly in the middle of an urge. Writing this down while things are calm means you only have to follow it.
- My most common triggersPlaces, people, times of day and feelings.
- Where I can goSomewhere you can get to quickly that makes using harder.
- Two people I can contactInclude what you'll say. A text saying "bad moment, can you talk?" is enough.
- My next ten minutesSomething for your hands and your body: a walk, a shower, a cup of tea.
Common questions
How long does a craving last?
It varies from person to person and from day to day, so there's no clock to measure yourself against. Delaying, moving and reaching out are all ways of giving it room to pass.
What if the cravings keep coming?
That's a good reason to talk to a GP or a drug and alcohol service. For alcohol, the NHS says medicines such as acamprosate or naltrexone can reduce cravings, and they're usually offered after you've stopped drinking. You can also call one of the UK helplines.
What if I act on it?
It doesn't cancel what you've done so far. Read what to do in the next 24 hours.
Where the facts come from
Service details checked against these pages on 4 November 2026. Tell us if something has changed.
Keep this on your phone
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If you need help now
From Chris Nugent, Quiet Strength Recovery. This comes from lived experience of addiction and recovery.
For adults 18+. Peer support and education from lived experience. Not medical treatment, and not a replacement for professional or emergency help. Outside the UK, use your local emergency number.