A key concept of cognitive behavioral therapy is anticipating likely problems and enhancing self-control. This is achieved by developing effective coping strategies to deal with cravings and avoid high-risk situations. These skills continue to be extremely useful and beneficial long after drug and alcohol rehab has ended and are an essential part of recovery and relapse prevention.

Understanding and Identifying Cravings

People often face strong cravings in early recovery—but these urges can persist for weeks, months, or even years. Recognizing cravings is the first step toward resisting them. Common signs include:

• Racing heart

• Tasting or smelling the substance

• Stomach discomfort

• Feelings of anxiety, nervousness, or boredom

• Obsessive thoughts about using

Identifying Triggers

Cravings often arise from triggers—places, people, scents, sounds, or emotions. To spot your triggers:

1. Track times and places you crave.

2. Work with your therapist to link these cravings to specific cues.

Once you spot them, it becomes easier to tackle or avoid those situations.

What Causes Cravings?

Cravings are frequently triggered by something in the environment, whether it be a person, a place, a smell, a sight, a sound, or an emotion. In drug rehab, clients will work with their therapist and recovery specialist to identify situations that trigger urges or cravings. These may include:

• Exposure to a substance
• Particular times of the day or week (after work, lunchtime, late at night, on payday, etc.)
• Seeing or visiting places associated with alcohol or drug use (bars or clubs)
• Watching other people use drugs or drink alcohol
• Seeing an advertisement for alcohol while driving or watching TV
• Feeling anxious, depressed, excited, or joyful

Although triggers will be different for everyone, cognitive behavioral therapy techniques such as self-monitoring can be used to recognize situations that may cause a person to crave drugs or alcohol. Once these situations are recognized, the client and therapist can work together to develop strategies for avoiding these situations and coping with cravings.

Examples of Coping Strategies

Individuals in recovery will have natural inclinations for coping with cravings and high-risk situations and if the therapist can get a sense of their characteristic coping styles, he or she can begin to help the client develop effective coping strategies that will work for them. The following coping strategies are some of the most common.

• 1. Distract Yourself

  Use physical activity like walking, sports, or meditation. Before a craving hits, keep a list of distractions handy.

  2. Reach Out

  Talk with a sober friend, family member, or mentor. Opening up can ease stress and help you pinpoint unseen triggers.

  3. Ride the Wave

  Practice “urge surfing”: feel the craving, let it peak, then pass—without acting on it.

  4. Reflect on Consequences

  Think things like, “If I drink, I could lose my family,” or “Using again might cost me my job.” These reminders can strengthen your resolve.

  5. Use Positive Self‑Talk

  When cravings arise, counter thoughts like “I need this now” with “I can handle this, and I don’t need it.”

In drug and alcohol rehab, clients may work individually or in groups to practice exercises that reinforce some of the above coping strategies and develop strategies that work best for them to help maintain their sobriety.