Coping with Alcohol Cravings
Coping with cravings is the key to tackling alcoholism. If you can manage to not give in to your cravings, or you can adapt so that you don’t get so many cravings in the first place, then there is no more addiction is there?
How you view your own cravings will determine how much power they have over you. If you believe that a craving won’t naturally go away once it has started, or if you think that the only way to deal with a craving is to drink, then of course you will be fairly powerless over them. This is the cognitive component of your addiction.
Making yourself aware of what things in your life tend to give you cravings, and therefore how you might avoid those situations, becomes a vital skill. For those ‘triggers’ that you can’t avoid, you can learn how to deal with them differently.
Lets say there are four types of cravings:
- a reaction to withdrawal symptoms
- escaping from unpleasant feelings (boredom, depression, anxiety etc.)
- a response to a learnt association (people, places etc)
- enhancing a positive mood
Each type requires a different approach to deal with it. And each person’s approach will be unique to them.
There are six recognised methods for dealing with cravings when they occur:
- distraction
- imagery
- rational responses to automatic thoughts
- activity
- relaxation
- coping flashcards
Distraction – the goal of these methods is to move a person’s attention away from negative internal thoughts or uncomfortable feelings, towards a more neutral external focus. They seem simple, but can all be effective -
- concentrate on your surroundings and describe them to yourself in detail, this can be quite ‘grounding’ when you feel like you’re losing it.
- talk to someone, anyone. A trusted friend, relative, your counsellor or even a total stranger if need be. It can help you get away from that loop running in your head.
- change the scenery – go for a walk, a drive, a bike ride, just get away from wherever you are right now.
- oddly enough, cleaning or other household chores can be perfectly distracting if you’re craving, and you might feel some sense of achievement too.
- video games (or indeed the old fashioned kind) can require enough concentration and challenge to take your mind off it, and of course, you can play them alone.
- I’m sure you can think of some other things to do which are distracting and enjoyable.
Imagery – there are a few different types of imagery which can work -
- command your craving to STOP (see a big stop sign), then refocus on a relaxing location of your choice – a favourite peaceful spot.
- if you start remembering good times when you were drinking, then replace that image with the bad times, your lowest ebb when you felt ashamed and disgusted, do you want to end up back there?
- if it’s negative, depressing images that are giving you cravings, then imagine an optimistic view of your near future, with friends or family, having fun without a drink (or any other positive image).
- if you know you’ve got an event coming up which will give you cravings – try rehearsing the image in your head of you dealing with it appropriately. Run through the feelings you’ll have so you are not caught off-guard by them.
Rational Responses to Automatic Thoughts – whenever you feel a craving, ask yourself “what thoughts are going through my head right now”. Many of the thoughts you are having will themselves be responsible for your craving. It becomes a matter of responding to those thoughts in a more rational way.
- look for evidence to back up or contradict your thought and ask yourself:
- can I look at this situation differently?
- if what I’m thinking is true, what really are the consequences?
- what is likely to happen if I carry on thinking like this?
- what positive action can I take to solve this problem?
Try not to make such catastrophic predictions about your cravings, like “there’s no way I can stand this, so I might as well just drink and get it over with”, “I keep having cravings, so I must be an alcoholic, I can’t beat this…” etc. Cravings usually subside fairly quickly anyway, so just ride it out if need be.
Activity – if you’ve had an addiction to drink for a long time, then you’ve probably not got many hobbies left. In fact quite often, drinking is the only activity you actually do for fun. So when you try and stop, boredom is the biggest hurdle. There’s no way around it – you’re going to have to try some new activities.
When you’ve found a few that you like, make sure you schedule them in every week:
“On Tuesday I’m going swimming, on Thursday I’m going to the cinema with Sally, on Saturday I’m getting out to the countryside for a walk with my partner.”
It will feel weird to some to plan your week this way, but in the early stages of recovery from addiction, it’s essential.
Relaxation – Anxiety, Anger, Frustration and Stress are amongst the biggest triggers for cravings. So learning some relaxation techniques can be a life-saver. If you’re not so tense, you’re less likely to act impulsively. And if you’ve been using alcohol to relax for years, then you are going to have to learn some other methods. Try these:
Simple Relaxation
More Relaxation Techniques
BBC – Relaxation
It will take a while to learn these new techniques, as with any new skill, but keep at it and you’ll be floating around on a cloud of calm like the best Buddhist masters – well, hopefully…
Coping Flashcards – when you’re in the grip of a strong craving, it’s hard to think rationally and remember all the things you’re supposed to. So writing yourself some instructions on a small index card can be useful. (This helps tremendously for people with anxiety too). The priority is to convince yourself that you can cope with this situation. Here’s a few examples of things you might write -
- things are going well with my partner right now, I don’t want to mess it up
- this craving will pass if I just give it time
- I’m not helpless here, what action can I take?
- what are the pros and cons right now?
Remember – It’s just a craving, it won’t kill you. But drinking might…
Read more ways to cope with alcohol cravings…
I am hanging on tight tonight, man the cravings are worse than they have been in the last 3 weeks, Not sure why,….just can’t give in to them, amazing how the ole body craves that “wine”, I don’t have any cravings till 4:00, that’s the time I use to have my first glass(s) nightly, for years!! I am probably older than anyone posting on this site, many years of drinking, add up! My Dad was an alcoholic, he was a great guy when he didn’t drink, then the meanest when he did drink, he also was a bartender, owned his own bar, hard profession to be in and not drink! I always say I was born in a bar with a Fifth of Whiskey for a baby bottle!!lol
Trying to keep focused on other things, like writing on this page, keeps my mind busy with other thoughts…Tonight I may have to take an anxiety pill, I really don’t want to exchange one habit for another, just have to get through tonight, hopefully tomorrow will be less “painful”
thanks Dean, I will give that a try! Had to really talk to myself today, as my husband opened a bottle of wine to have a glass with his dinner. I know this problem is mine, so can’t expect him to stop drinking. I guess I have only been fooling myself for all of these years, that I didn’t have a drinking problem, I don’t drink any thing other than wine,! so, I guess I am only a “wine o”.lol. the last 3 months after I have had foot surgery I began drinking heavier than ever, with black outs, so you are right Alcohol is poison!!
12 days sober which is the longest time in over 10 years. It will came to a head when I lost my job 13 days ago for no other reason than getting drunk on a work night out and behaving like a complete idiot. The last I hope in a succession of drink related f**k ups including 2 drink driving convictions, other job losses, damaged relationships, the list goes on. I am sick and tired of letting myself down. So far it has been ok. I read the Alan Carr book which helped, went to my GP and am waiting for a referral to a therapist and ‘came out’ to my boyfriend and best friend who have been amazing. I am lucky to have their support, a few more years of drinking and they might be gone too.
I have got my bike back on the road, started walking and giving a lot of thought to my drinking and the changes I need to make in my life.
stick in there, ride out the cravings and be proud of every time you say no.
Well, I made it. Today I am 23 months sober. I’ve never had a month anymore challenging in my life than this past month. Under the circumstances, for someone like me to remain sober is nothing short of miraculous. As I’ve noted before, in the early years of my life, I used some drugs, but alcohol ended up as my drug of choice. It turned into my mistress you might say. If it’s alcohol related, I’ve done it ALL. Since I’ve gotten sober, I have had 2 people tell me, if you can do it (get sober), anybody can. I pray several times daily. The first prayer I pray everyday, I thank my Heavenly Father for another day sober, the strength and desire to remain sober, and the strength and desire to stay clean of illegal drugs as well. I can honestly say, that with life in general this past month, for me not to pickup a drink, is absolutely phenomenal. I was thinking yesterday, and began to think when Peter got out of the boat in the Bible and began to walk on the water toward Jesus. When He began to look around at the present circumstance’s of the storm around him, He began to sink. You know, when we get out of the boat and begin to walk on the waters of the storms of life, it doesn’t matter what happens between the time we step out of the boat and begin to walk toward Jesus. Doesn’t matter how big the waves are crushing around us, doesn’t matter how bad the winds blow, it doesn’t matter WHAT happens between the time we step out of the boat onto the water and walk toward Jesus, if we DON’T take our eyes off Jesus, we will not sink. So, I continue to keep my eyes on Jesus. I am 1000 % clean and sober, not one beer, not one shot, not even so much as ONE SIP of alcohol, nor any illegal drugs of any type in 23 months. Yayyyyyyy !!!!!!!!
CONGRATULATIONS Dean!!!! How wonderful you must feel with the months and time behind you, free from the enemy that does so much damage to our bodies and life!! Keep up the good work! As you said, prayers do help, taking one day at a time. Temptations are with us every minute of everyday, Strength with you!
Thank you
Hi day 2 and i will not be drinking tonight, even though I know I’m going to find it difficult as its Friday and I will try and kid myself into thinking I’ve earnt it! Actually what I’ve earnt is to spend a lovely evening with my partner, instead of me getting drunk and sluring a load of rubbish, and to wake up tomorrow and enjoy a lovely day without a hangover!! Woo hoo bring it on!
I am off work ‘sick’ today aka hungover. This is the 2nd time in as many months that I have taken time off work. I work in a professional job during the day and I am a qualified gym instructor, teaching classes 5 evenings a week. I rarely stop so I can’t use the bored excuse, I think I use alcohol as a reward, although its not much of a reward when I’m left feeling guilty, anxious and embarrassed afterwards. I am fed up of waking up not remebering how i got to bed, cringing at text messages that i’ve sent to people, losing days in bed nursing a hangover as well as a number of other hideous things! I am a naturally confident, bubbily person who is happy in my work and relationship. I have no excuse for my behaviour. I’m worried that I am going to do what I always do and that is regret drinking when I’m hungover and as soon as I feel better justify drinking again. I’m hoping that if I post on here it will help me to confront my problem instead of pretending it doesn’t exist. After reading the info on this site, I for the first time understand about cravings. Quoting someone else on this site “It is not a reward, it is not a celebration, it’s a craving!”. This is day one….
Hi
I am on day 4 , lately I can only manage to get to day 5 before I give in to the cravings. I am going to do it this time. I am tired of being hung over everyday and disgusted with myself.
I went four days…im so ashamed of myself. I feel this will never end. I feel i cant have fun without it. I get a buzz and talk to my mom for hours and we have a lot of fun. Shes so against my drinking and always has been so i hide it. i do from everyone except my kids who know i have when they see the bottle in the trash. they say nothing but my guilt it horrific. i think rehab may be my only solution but theirs the delemma of ex husbands using it against u and family as well. i come from wealth and they have no tolerance for this behavior. i gotta make a decision
I can relate
Hi everyone! My name is Sara. I have 9 days sober. Cravings are starting up. This is when I usually fall on my face, but I’m going to fight through it best I can. What’s everyone’s tricks for fighting a craving?
Hi sarah…I am on my first day … I am now ready and determined to fight this… I suppose keeping yourself busy is a good thing… Getting out and going for a walk..I dont quite know as I am at the beginning and hope I can see it through to the end… Best of luck… Xx
Sarah, I can so relate to fighting the cravings, I am 18 days without red wine, which I love! I never craved sugar things when I was drinking, but boy I am now, I am open for any ideas also. I have tried gum, which helps for the minute. I have been drinking for years, just finally realized the other night after I drank 2 1/2 bottles of wine, that the wine was in control of my life!! I do not want to attend any AA meetings, trying to just go on my wil-power, which isn’t easy as my husband has a glass of Brandy every night, he only has one, he controls his drinking, I can’t!! Good luck to you!!
Try some type of fruit juice, it is natural sugar. Your body is craving sugar, not alcohol. Alcohol is poison.