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Recovery and emotional wellbeing

Cravings and setbacks

What tends to help in the moment, and how to come back after a lapse without losing everything.

What this means

A craving is uncomfortable and it passes. Most peak and fade within about twenty to thirty minutes, even when it does not feel that way.

A lapse is information, not a verdict. It usually tells you something about what is unmanageable right now — not about your worth.

Coming back quickly matters far more than never slipping.

Your options

  • Change something physical

    Cold water on your wrists or face, going outside, eating something, moving for five minutes. It buys time, which is what you need.

  • Delay rather than refuse

    Telling yourself 'not in the next fifteen minutes' is often easier than 'never', and fifteen minutes is often all it takes.

  • Contact one person

    A text counts. You do not need to explain everything or be articulate about it.

  • After a lapse, reduce the risk

    Tolerance drops quickly after a break, so the risk of overdose is higher after time away. Avoid using alone, and tell your service — they will not discharge you for being honest.

Things you could do today

Small steps only. Add any of them to your plan — or none of them. Nothing is expected of you.

  1. Write three things that have interrupted a craving for you before.
  2. Save one number or webchat link into your phone under something easy to find.
  3. If you have lapsed, message your worker today rather than waiting for your next appointment.
  4. Eat something and sleep if you can. Decisions get easier afterwards.

Information it helps to have ready

  • What was happening before the craving — time, place, people, mood
  • What you tried, and whether it helped even slightly

If you do not have some of these, ask anyway — not having everything is not a reason to be turned away.

Words you could borrow

Edit, copy and send these yourself. Nothing is sent from BesideYou.

Message to tell your worker about a lapse

Edit anything in [square brackets]. Only include what is true and what you want to share — nothing is sent from here.

What happens next

Services expect lapses and will normally review your plan with you rather than penalise you.

If you are worried about your physical health after a lapse, contact 111 or a GP.

More help

Where this information comes from