Quitting an Addiction (Early Recovery Support)

1) What it is

Quitting a substance or addictive behaviour can trigger withdrawal symptoms, mood changes, anxiety, irritability, and strong cravings. Early recovery is often the hardest stage, and support during this phase makes a significant difference to safety and long-term recovery.

2) What it feels like

• “The cravings feel constant.”
• “My mood is all over the place.”
• “I feel anxious and restless.”
• “I feel empty, bored, or lost without it.”

3) Common signs & symptoms

• cravings and strong urges
• mood swings, irritability, or low mood
• anxiety and restlessness
• sleep disruption
• feeling empty or disengaged
• shame or harsh self-judgment

4) Why it happens (causes & risk factors)

• stress, trauma, or overwhelm
• habit loops and daily routines
• social triggers and familiar environments
• emotional avoidance or numbing
• loneliness and limited coping tools

5) Triggers

• stress or strong emotions
• specific people, places, or times
• boredom or unstructured time
• fatigue or poor sleep
• reminders of past use

6) What helps now

• urge surfing: notice the craving rise and fall like a wave; breathe through it
• delay rule: tell yourself “Not now. In 20 minutes,” then repeat if needed
• change your environment: move rooms, walk outside, drink water, call someone
• replace the habit with a soothing or engaging alternative

7) Daily self-help support

• create a relapse prevention plan: triggers → warning signs → who to contact → what to do
• build a simple daily routine to reduce idle time
• practise self-compassion; recovery is a learning process
• track progress to build motivation

8) Professional treatment options

• addiction support services
• CBT and relapse prevention therapy
• group support (AA, NA, SMART Recovery)
• GP support for withdrawal management and medication options

9) Medication

Medication may help with withdrawal symptoms or cravings for some addictions and is prescribed and monitored by a GP or specialist service.

10) Practical tips

• early recovery is temporary but intense
• cravings peak and pass, even if they feel overwhelming
• structure and connection reduce relapse risk
• asking for help is a strength

11) When to seek urgent help

Urgent help if:

• withdrawal symptoms become severe
• cravings feel unmanageable
• thoughts of self-harm or relapse escalate
• you feel unable to keep yourself safe

12) Where to get help (UK)

• NHS local drug and alcohol services (via GP or council services)
• FRANK (drug information and support)
• Samaritans 116 123 if at risk or overwhelmed

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