The Science of Cravings – Why They Happen & How to Cope

Cravings are one of the most misunderstood parts of recovery. Too often, people think that if they’re still experiencing cravings, it means they’re “not strong enough” or “not really sober.” The truth couldn’t be further from that. Cravings are simply the brain’s way of signaling a learned pattern—it’s not weakness, it’s biology. When we’ve used substances, our brains release powerful chemicals like dopamine. Over time, our brains remember that surge of pleasure and send us reminders to seek it again, even after we’ve chosen sobriety.

Understanding cravings takes away some of their power. Instead of seeing them as a sign of failure, we can see them as a normal part of healing. Cravings are like waves—they rise, they peak, and then they fade. They don’t last forever, even if in the moment they feel overwhelming. Just knowing that fact can help us hold on and ride them out without giving in.

So how do we cope with cravings when they show up? First, we name them for what they are: a craving, not a command. Then, we use tools to move through them—deep breathing, calling a friend, going for a walk, journaling, or even simply drinking a glass of water and changing our environment. Each healthy coping skill builds resilience, rewires the brain, and makes cravings less intense over time.

The good news is that cravings are not permanent guests. With practice, support, and recovery tools, they lose their grip. If you find yourself in the middle of a craving, remind yourself: “This will pass. I have choices. I am not alone.” Recovery isn’t about never craving again—it’s about learning how to respond in ways that honor your healing and your future.