Coping With Opiate Cravings

Here are some proven techniques for coping with opiate cravings, both immediate strategies and long-term approaches. These are often used in recovery programs and therapy, especially alongside medications like Suboxone.

🔹 Immediate Strategies (When a Craving Hits)

1. Delay – “Urge Surfing”

• Cravings usually peak and fade within 15–30 minutes.

• Don’t fight it or give in — observe it like a wave you’re riding until it passes.

• Say to yourself: “This feeling is temporary. I don’t have to act on it.”

2. Distraction

• Do something physical or engaging to shift your focus:

  • Go for a walk

  • Take a cold shower

  • Call someone supportive

  • Play a game or watch a movie

  • Clean a room or organize something

• Distraction helps break the cycle of obsession.

3. Deep Breathing or Grounding

• Use a breathing technique (e.g., inhale 4 seconds, hold 4, exhale 6).

• Or try grounding:

  • 5-4-3-2-1: Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste.

• These reset the stress response and bring you back to the present.

4. Call or Text Someone

• Cravings grow stronger in isolation.

• Reach out to a sponsor, friend, or recovery group member and talk honestly.

• Even saying "I'm craving right now" helps reduce its power.

🔹 Long-Term Strategies (Prevent Future Cravings)

1. Identify Triggers

• Keep a journal of when cravings happen — note the time, place, feelings, and thoughts.

• Look for patterns (e.g., stress, boredom, certain people or places).

• Once identified, plan how to avoid or cope with those triggers.

2. Routine and Structure

• A stable daily routine reduces uncertainty and boredom — two major craving triggers.

• Schedule your day with meals, movement, meetings, and rest.

3. Exercise

• Regular physical activity reduces stress, boosts mood, and supports brain healing.

• Even walking daily can reduce cravings over time.

4. Recovery Support

• Attend support groups (e.g., NA, SMART Recovery, Refuge Recovery).

• These provide connection, accountability, and practical coping tools.

• Consider working with a therapist, especially one trained in addiction treatment.

5. Nutrition and Sleep

• A balanced diet and consistent sleep support emotional stability and brain repair, making cravings easier to manage.

🔹 If You’re on Suboxone

Suboxone can reduce cravings significantly, but cravings can still happen — especially if:

• You’re under stress

• Your dose is too low

• You're exposed to strong triggers

If you're still having strong cravings while on Suboxone, talk to your prescriber about:

• Adjusting the dose

• Adding therapy

• Checking for underlying depression or anxiety

Book online suboxone clinic appointment