How To Manage Post-Rehab Cravings

It’s your last day in alcohol rehab. You’ve packed up the vision board you made in one of your group sessions, along with the journal you started keeping and the list of urge-surfing tips. (Do you even need them? You haven’t had a craving in weeks!) You feel ready for the new life ahead, and alcohol hasn’t even been on your mind for the last few days.

And then it happens. You get home, catch up on your favorite Netflix shows, chat with a few friends, go for a walk outside, and boom — a craving hits. What gives? Is this a sign of an inevitable relapse? Not at all! Post-rehab cravings are normal and expected — you just need to know how to deal with them. Let’s take a deep dive into how to stay sober after rehab!

Why Do I Still Have Cravings After Rehab?

Understanding where those pesky cravings come from is the first order of business. There are three main reasons:

1. The brain takes time to rebalance. Alcohol disrupts the delicate balance of neurotransmitters in our brain by artificially boosting dopamine — the neurotransmitter involved in the reward system that evolved to make us stick to habits necessary for survival. Unfortunately, the system is easy to hijack, and over time the brain gets used to the oversupply of dopamine it now sees as the “new normal.” In an effort to balance things out, it pulls the breaks on dopamine release in response to healthy sources of pleasure, such as socializing or engaging in other activities that feel good. This shift is an example of neuroplasticity — the brain’s ability to rewire itself. And while the same mechanism can be used to our advantage (we can “teach” our brain to respond to healthy sources of pleasure once again), it’s not an instant fix. Science says that it takes a few months for the brain to rebalance.
2. We might still hold subconscious beliefs about alcohol. Just because we’ve been sober for a few weeks doesn’t mean we’ve wiped out all our cognitive distortions — subconscious beliefs we might still hold about alcohol. Back on our home turf, we’re likely to face the same triggers — bars we frequented, people we drank with, happy hour after work, and so forth. If at some level we still believe that we “need” alcohol to socialize or relax, that “I need a drink” feeling might creep back in. 
3. Our booze-positive culture doesn’t help matters. Inside the safe space of rehab, chances are nobody is going to question your decision to quit drinking, let alone pressure you to have a tequila shot or share a pitcher of beer. Not so in the “real world”! Booze is everywhere, and, as Annie Grace says, alcohol is still “the only drug on earth you have to justify NOT taking.” The messages our society sends about its supposed “benefits” have a way of sneaking back into our minds, leading to cravings.

All in all, post-rehab cravings are completely normal. But we don’t have to let them get the better of us! Luckily, there’s a lot we can do when it comes to coping with cravings.

How To Stay Sober After Rehab

Now that we know post-rehab cravings might be knocking on our door, we can be prepared. Let’s dive in!

1. Reframe the Craving

“The language we use is extremely powerful. It is the frame through which we perceive and describe ourselves and our picture of the world.” ― Iben Dissing Sandahl

First and foremost, let’s take a closer look at what a craving actually is. We know it’s based in the reward system of the brain, but what is it really? 

• A craving is a type of psychological “itch.” In the words of addiction specialist Allen Carr, it’s an “empty insecure feeling” similar to hunger. It’s a feeling that something’s missing — an “itch” that we desperately want to “scratch.”
• Cravings are “neurological junk.” The most important thing to understand about cravings is that we don’t have to identify with them. They are, as Kathryn Hansen puts in in Brain Over Binge, “neurological junk” — an impersonal relic of our alcohol-dominated past.
• Craving something doesn’t mean we need (or even like) it. It’s a subtle difference that’s all too easy to miss: the dopamine-driven reward system is all about “wanting” — not necessarily “liking.” Seeing the craving as a sign of the brain’s habituated response rather than a genuine desire coming from the authentic self can instantly put a damper on it.
• Cravings are temporary. They might feel as if they’ll last forever, but rest assured — the craving will pass. In The Little Book of Big Change, Amy Johnson describes them as the “weather” of our mind — not the actual “sky” of our mind that the temporary storm is passing through. How long does a craving last? Science (and experience) shows that most lose steam in about 15 minutes.

When you look at cravings in this way, we can reframe the “I want a drink” feeling in a way that takes away some of its urgency — a technique known as cognitive restructuring. Here are some possible “translations” you can try on for size:

• “My brain is telling me that I want a drink, but I really don’t.”
• “This craving is just my mind playing an old playlist of thoughts. I don't have to listen.”
• “I'm feeling a craving now, but it won’t last forever.”
• “My body is detoxing, and this craving is a sign of healing.”
• “This craving is temporary and doesn’t define me.”
• “My brain is sounding false alarms. I can stay calm and ignore them.”
• “Cravings are just my brain's way of asking for something familiar. I can find healthier habits.”

Want to dig deeper into cognitive restructuring? Check out “How Can Cognitive Behavioral Therapy (CBT) Help With Alcohol Misuse?”

2. Track Your Triggers

“If we become aware of what's happening before we act, behavior becomes a function of choice rather than a result of an impulse or trigger. You begin to control your world more as opposed to the outside world controlling you.” — Marshall Goldsmith

Why is tracking so important? For one thing, the act of putting our experience on paper (or typing it into a digital diary) creates much-needed space. It is what it is, and writing it down helps us externalize it. As a result, it gets easier to see the experience objectively without identifying with it. We’re taking “lab notes” as investigators of our own mind, learning more about ourselves as we go. 

Moreover, tracking triggers and cravings lets us see patterns we tend to fall into. Research shows that self-monitoring increases self-awareness and puts us in the driver’s seat as we plan our post-rehab days. (Want to learn more? Check out “Benefits of an Addiction Recovery Journal” and “Tracking Your Drinking Can Change Your Relationship with Alcohol.”)

So remember that journal you started in rehab? Don’t leave it in the suitcase when you get home. Instead, make sure to track your triggers and cravings as they pop up. Note everything about them — the time of day, the environment, and activities you were engaged in, and your emotional state when cravings occur. Smells, sounds, and other sensory details are all part of the experience. Did a craving come up when the couples in Love Is Blind were sharing a bottle of bubbly by the pool? Write it down. Did it creep in when you got a whiff of barbeque smoke coming from a neighbor’s backyard? Note it. It’s all useful data!

3. Build Your Urge-Surfing Toolbox

“You can't stop the waves, but you can learn to surf.” — Jon Kabat-Zinn

Now that we understand what cravings are and have a better sense of our own patterns, let’s get down to the nitty-gritty. What can we do in the moment when a craving hits? Research shows that visual aids, distractions, and tangible reminders can serve as a lifeline when it comes to urge surfing.

Here are some "craving emergency kit" ideas: 

• Solve the puzzle. Jigsaw puzzles, Sudoku, and good old-fashioned crossword puzzles (whether we’re talking The New York Times or TV Guide levels) are all excellent distractions. Don’t feel like setting dozens of puzzle pieces loose in your living room or adding to your magazine stack? No problem! There are plenty of online versions of anything from chess to Solitaire or Tetris.
• Play a game. As with exercise, give it at least 15 minutes. (Although if we’re talking about Monopoly Go! You might just find yourself glued to the screen much longer — we warned you!)
• Use affirmations. Affirmations might seem a bit corny at first, but they really work! Pick some that resonate with you and keep them on notecards in your wallet or as digital notes in your phone. They’ll come in handy when a craving hits.
• Collect quotes. Along with affirmations, keep some encouraging quotes handy. For inspiration, check out “Recovery Quotes: Words To Inspire Your Journey.”

Your urge-surfing toolbox is an ongoing project. Keep adding to it as you go, and ask others in the Reframe community for their favorite tips!

4. Sweat Out the Craving With Exercise

“True enjoyment comes from activity of the mind and exercise of the body; the two are ever united.” — Wilhelm von Humboldt

Science says that physical exercise releases endorphins, giving us a natural mood boost. Better still, it helps our brain rewire itself by releasing brain-derived neurotrophic factor (BDNF), making it easier to break the cycle of cravings by decreasing their intensity over time. Here’s how you can use in on your post-rehab journey:

• Have an urge-surfing dance-off. Collect songs that inspire you and dance to them when a craving hits. You can also walk, run, or engage in any other type of movement to keep the endorphins flowing as you tune your mind to a different “station” by immersing yourself in the song.
• Use exercise as a “pause.” You can also use walking, running, or any other exercise as a pause you intentionally take when a craving comes up. It’s much easier to respond to cravings by putting them on a temporary back burner rather than “arguing” with them directly. (Remember, they’re generated by the reward system rather than reason, so addressing them with rational thought is often a lost cause.) Just make sure it’s at least 15 minutes for best results.
• Make it “green.” Want some bonus recovery points? Move your exercise routine outdoors. Science says that green exercise allows us to tap into the power of nature, boosting dopamine and serotonin while reducing cortisol levels.
• Box it out. For intense cravings, a kickboxing workout can work wonders. Punch, kick, and jab that craving away!
• Make it a regular practice. No need to wait for a craving to hit before you put on your running shoes or crank up that HIIT workout video on YouTube. By making exercise part of your daily routine you’re setting yourself up for success, restoring balance in your brain and body and making potential cravings less likely to show up in the first place.

Time to sweat out that craving — ready, set, go!

5. Practice Mindfulness and Meditation

“The mind is just like a muscle - the more you exercise it, the stronger it gets and the more it can expand.” ― Idowu Koyenikan

Another craving-busting superpower? Mindfulness. It’s all about being in the moment and observing our surroundings — as well as the workings of our mind — without judgment. Research shows that mindfulness engages the prefrontal cortex, taking us out of the “default mode network” (DMN) associated with habits, rumination, and self-referential thinking. Meditation also increases brain volume and boosts neurogenesis. We can literally rebuild our own brain using the power of the mind (how mind-blowing!).

Here are some ideas to try:

• Use guided meditation. Try some guided meditations specifically geared towards reducing alcohol cravings. You can even record your own by reading an inspiring passage or encouraging affirmations into the voice recorder on your phone.
• Try sound healing. Brainwave and binaural sound healing audio recordings are science-backed ways to tap into the healing power of your own mind. They help encourage brainwave signaling patterns associated with certain states of mind, such as relaxation, positive mood, or sleep.
• Breathe away the craving. Simply taking some deep diaphragmatic breaths can work wonders to calm the mind and stimulate the parasympathetic nervous system.
• Squeeze out the urge. Progressive muscle relaxation is another research-backed way to relax the body by systematically tensing and relaxing different muscle groups in the body. As you feel the tension leave the body, the craving is likely to dissipate as well!

Want to learn more? Check out “How Can Meditation Help Me Overcome Alcohol Misuse?” for additional meditation tips.

6. Keep a Healthy Routine

“Creating an overall healthy lifestyle for yourself doesn't require a radical diet or significant life change. In fact, it can be attained through common sense decisions about the way we eat, move, and live.” — Harley Pasternak

This one’s all about prevention. Having a post-rehab routine is key when it comes to managing cravings and staying on track.

• Create a schedule. It’s time to dig out that trusty journal once again! Planning your post-rehab days will leave less room for rumination and boredom, both of which are powerful craving magnets.
• “Eat the frog.” There’s an old productivity hack that calls for doing the least pleasant task of the day first (if “eating a frog” is on the schedule, we’re better off doing it first thing in the morning to get it over with). In recovery, tackling the least “appetizing” task first when your physical and mental resources are at their highest can make you feel productive right off the bat, creating positive momentum that helps keep cravings at bay.
• Tap into the power of “micro-habits.” In the words of habit expert B.J. Fogg, “The easier a behavior is to do, the more likely the behavior will become habit.” Adding “tiny habits” — such as drinking water first thing in the morning or squeezing in a 10-minute meditation session during your lunch break — adds up to big benefits when it comes to physical and mental health.
• Stay balanced. Planning your daily activities is great, but make sure you pencil in some much-needed rest and relaxation! Maintaining a healthy work-life balance is essential when it comes to preventing burnout and keeping cravings at bay.
• Nourish your body. As they say, “you are what you eat.” And while that’s (thankfully) no longer Pinot Noir or Margaritas, nutrition is key to allow your brain and body to rebalance. Alcohol leaves us with nutrient deficiencies, so load up on those fruits and veggies! And make sure to include plenty of sources of tryptophan — the essential amino acid our body needs to synthesize dopamine and serotonin.
• Get enough rest. Our days are important, but so are the nights. Sleep is when the body restores itself and the brain processes information from the day, closing unnecessary tabs in the “browser” of the mind.

A healthy routine leaves fewer “visiting hours” for cravings. If they do show up, you’ll be more likely to shift your focus to the next activity on the schedule.

7. Stay Connected With Support Systems

“Choose to focus your time, energy and conversation around people who inspire you, support you and help you to grow you into your happiest, strongest, wisest self.” — Karen Salmansohn

In addition to keeping a healthy routine, make sure you have a solid support team to rely on when things get tough. Tackling challenging tasks is always easier with a solid team behind you, and recovery is no different! Research shows that social support boosts emotional resilience, creates opportunities for sharing practical advice, and fosters a sense of belonging. 

Want more information? Check out “Types of Social Support and How They Work.” And remember, Reframe is here to give you more craving-busting tips, power your journey with neuroscience insights, and connect you to a global community of like-minded folks ready to share their stories and offer advice.

8. Explore Options Beyond Rehab

“The best way to predict your future is to create it.” — Abraham Lincoln

Finally, it’s important to see rehab as a step in your journey — not necessarily as a “cure” for AUD. While rehab works great for some, the success rate of alcohol rehab isn’t universal, and many find that they need different tools for a lasting recovery. If that’s you, look at it as an opportunity to explore other paths to a deeper recovery.

The great news? Most people do recover from AUD. The percentage of alcoholics who recover has been estimated by several research groups. One team found that as many as 1 in 10 Americans reported having an addiction problem at some point in life, and 75% of them are now living in recovery. That’s 22.3 million Americans who found a way out — and you can be one of them! The key is to actively search for the path that’s right for you.

Digital apps such as Reframe can be a great way to continue your journey while deepening your understanding of the neuroscience behind addiction with the support of a vibrant, thriving community behind you. You’ll have science-backed urge-surfing tools, personalized recommendations, and access to licensed coaches at your fingertips. There’s so much to discover!

“Thank You, Craving — and Goodbye!”

In the end, cravings are not our “enemies.” They’re temporary visitors that give us useful information about our current state of mind. In time, you can even learn to thank them for letting you know that you’re feeling temporarily off balance — it might feel like a paradox, but treating them with respect instead of fighting them tends to make it easier to send them on their way. And rest assured, they won’t last forever. They might knock on the door of your mind once in a while, but their knock won’t be as loud or overwhelming in time.