Emergency Action Plan: What to Do If You Feel Like Using

If you’re reading this while battling that urge, know that feeling the pull toward substances doesn’t mean you’ve failed. It doesn’t erase your progress or define your worth. It simply means you’re human, facing a human struggle, and you need support right now.

An emergency action plan exists for moments exactly like this—when willpower feels paper-thin and the voice of addiction grows loud. So, let’s go through the steps together, helping you overcome this current craving and continue on your path toward healing and lasting recovery.

Step 1: Pause and Acknowledge the Urge

Right now, stop everything and recognize what’s happening. Say it out loud or in your mind: “I'm feeling the urge to use right now.” This can help you take control through awareness. Ultimately, denial often makes urges stronger, but acknowledgment begins to defuse their power.

And keep in mind that urges are temporary. They feel permanent and all-consuming in the moment, but like waves, they rise, peak, and inevitably fall. Most intense cravings last only 15-20 minutes. You’ve survived every craving so far—you can survive this one too.

Take a moment to identify your trigger. Was it stress from work? Loneliness? A smell that reminded you of using? A text from someone you used with? Understanding this may help you respond more effectively and eventually plan for the future.

Now, breathe. Inhale slowly for four seconds, hold for four, exhale for six. Repeat this pattern five times. 

Step 2: Create Physical Distance From the Trigger

Movement is medicine when cravings strike. If you’re in a triggering location, leave immediately. Step outside, walk around the block, get in your car, and drive somewhere safe. Physical distance disrupts the automatic behavioral patterns your brain associates with using.

If the trigger is on your phone—a text, social media post, or memory—put the device down and walk away. If it’s an object in your home, leave that room. Your environment has more power over your behavior than you might realize; changing your space gives your brain the opportunity to reset and reconsider.

Even small movements help. Stand up, stretch, or walk to another room. Motion interrupts the craving cycle and reminds your body that you’re in control of your actions.

Step 3: Reach Out for Immediate Support

Isolation is addiction’s best friend. Right now, connection is your most powerful tool. Contact someone who understands, such as your sponsor, a friend in recovery, a therapist, or a trusted family member.

If no one answers, don’t give up. Call a helpline—SAMHSA at 1-800-662-HELP operates 24/7, as does the 988 Suicide and Crisis Lifeline. Join an online recovery meeting immediately; AA, NA, and SMART Recovery host virtual meetings around the clock. Someone, somewhere, is ready to listen and help.

Step 4: Use Grounding or Distraction Techniques

Your brain needs redirection when cravings peak. Grounding techniques pull you back to the present moment and out of the craving spiral. And yes, this might sound silly, but try holding an ice cube until it melts—the sharp sensation interrupts obsessive thoughts. Or take a cold shower or splash cold water on your face. The shock to your system creates a reset point.

Physical movement also can channel the restless energy of cravings. Do twenty jumping jacks, take a brisk walk, or stretch for five minutes. During cravings, your body floods with stress chemicals; movement helps metabolize them.

Engage your senses deliberately. Play music that soothes or energizes you. Light a candle with a calming scent. Write down exactly what you’re feeling. 

Step 5: Remind Yourself Why You Chose Recovery

Cravings temporarily hijack your brain’s reward system, making you forget consequences and focus only on immediate relief. Combat this by reconnecting with your reasons for recovery. Keep a list in your phone, wallet, or journal, and pull it out now.

Remember the people who believe in you, who you don’t want to hurt again. Picture the goals you’re working toward—the job, relationship, education, or dream that requires your sobriety. Recall the peace you’ve found in recovery, however fragile it might feel right now.

Repeat affirmations that resonate, such as:

•  This feeling will pass.
• I am stronger than this craving.
• I've come too far to give up now.
• My recovery is worth more than temporary relief.

Step 6: Use a Healthy Replacement or Soothing Activity

While you can’t eliminate a craving through willpower alone, you can outlast it by engaging in supportive activities. Drink water or herbal tea slowly, focusing on the warmth and sensation. Eat something healthy—blood sugar crashes can intensify cravings.

Or journal for ten minutes about what you’re feeling. Call a sober friend, not necessarily to talk about cravings but just to connect. Engage your hands and mind: draw, do a puzzle, organize a drawer, tend to plants. These can offer healthy ways to self-soothe and pass the time until the craving weakens or passes.

You can also make a deal with yourself, such as “I won't act on this urge for thirty minutes.” Then, set a timer and commit to waiting. Use the time to employ other steps from this plan. Most cravings lose their intensity within this timeframe; your rational mind regains control as your nervous system calms.

When you don’t immediately satisfy the urge, the anticipation naturally decreases. After thirty minutes, reassess. You’ll likely feel clearer, calmer, and proud that you waited it out.

When it comes down to it, feeling like using doesn’t mean you’re weak or that recovery isn’t working. It means you’re human, dealing with a chronic condition that occasionally flares up. Every time you choose recovery tools over using, you’re literally rewiring your brain, strengthening the neural pathways that support your sobriety.

Still struggling? Or is this just the beginning of your journey? Support isn’t far away. At Freedom Recovery Centers (FRC), our team is here to guide you and help you take those first steps toward a healthier and happier life. Call us today at 804-635-3746, and get the support you need and deserve!