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 have begin reading this exceptional book that everyone can benefit from: Success Through A Positive Mental Attitude by the great Napoleon Hill. As I reach to get to the end of the day I’m also feeling proud to be changing and this part struck a deep chord which I want to share. Hill quoted Capt. Rickenbacker after being rescued 21 days lost at sea stating “the longer I have had to suffer under trying circumstances, the more certain I was to appreciate my deliverance.”
What does this quote mean for you?
Oh heck, beautiful evening here this evening, my other half has no idea i have a problem, so he says lets sit at the water with a bottle of wine and do I say no? No!!!! It was a lovely evening, but I wished I had not, I am stilll in control, but that is not what I want. I am so sorry to you all for letting you down, sorry xx
Today I am 13 months sober
1 day was a miracle for me. You know,I was thinking, some people with addictions, when they quit one drug(alcohol IS a drug),they tend to pickup another. In the past I’ve done it.In reality,all one is doing is substituting one high for another. Today,I am 100% clean and sober. I haven’t smoked any pot or done any drugs of any type to get me through a bad day of my alcoholism. It really makes me happy to see all the posts on here of people that are TRYING to overcome their alcoholism.Congratulations to ALL of you that managed not to drink TODAY! NO WAY I would have made it with out praying and putting my faith in my heavenly father. I thank him several times DAILY for another day sober and the strength to make it through another day sober as well. Everyone hang tough! Will I never drink again,I don’t know………..but I will not drink TODAY 
Hi there, I am afraid to say I have failed miserably, day one was for me last week, but since then, been drinking again, it was just one glass of wine last night and I did have one alcohol free evening last week, so I am more in control now, but I want to stop and I read your stories and albeit I was ashamed to come on here and say I had failed, I am doing that now. Dean I am sitting here writing a shopping list so I have put some fresh apple juice on that, I will report back tomorrow morning and let you know how I went with that. I have no more nights out planned for the forseeable future which is good, as I probably tried to stop on the wrong week, ( you see another excuse ) thanks everyone on here, albeit I dont post alot, I must log on five or more times a day just for encouragement xx
Don’t be so hard on yourself, I too failed may times in my efforts to stop through the years. Keep trying
I know it’s hard, but try not to let bad circumstances effect your desire to be sober. Remember, drinking will not change it,it might give you temporary relief,but that is all it is,TEMPORARY. Focus on one day at a time,no more than that. I suggest praying alot. Hang in there 
Thanks Dean, I keep looking on her for support, been making myself busy this evening, really want a drink but managed not to
x
Hi there,I really admire the courage and what all of you have achieved.I wish people could realise the damage alcohol drinking does because I never thought I’d end up where I am now.I’d a very unhappy childhood and I lost my sibling’s and my dad.because of the problems I had with my mom.she made them and me believe I was a truely bad person and I could never achieve anything in life.I was always the ugly one and I’ve always struggled with those thoughts.I’d manage to get on with my life and had some great times but as soon as my mom.was in the picture it would all go wrong.I started drinking to numb the pain and the emotions and before I knew it,it got out of hand.
I spoke to my doctor but he said I didn’t have a problem.I lost two jobs,all of my friends except for two,and I lost most of my ablility to drive apart from back roads and can’t do anything that I once enjoyed,even food shopping has to be done online,I can’t walk down a street,go to a restaurant.I saw a psychologist and a councellor and psychiatrist and all say I’ve severe anxiety attacks and I’m meant to be on medications for it but when I’ve had money,I would think nothing of drinking two bottles or more a day,total madness and the weight I’ve put on is even worse due to the drink,I’ve spent a fortune.I’ve done so many stupid things because of the drink and out of all the damage I’ve done over the years and hurt I’ve caused,last week,thurs.12,brought home how much I need to sort myself out.
I drank two bottles of wine without eating and before I knew it was talking to someone I care about most in the world but giving him advice about his divorce and his kids,I managed to upset him and hurt him so badly,it took him until yesterday to contact me to say we can’t ever be friends again and I know he means it.We’d plans to do so much together in the future and were like kids with mad crushes we were on the phone everyday,texts,emails,he was a breath of fresh air,brought me to life and believe in myself and feel beautiful.To make matters more complicated,I’m living with my ex.and he’s a wonderful guy,without him I’d be homeless.I can’t get a cent from the social and am totally broke so he pays for everything which I feel awful about.He’s seen me at my worst and has never argued with me about my problem or spoken to me about it.
I promised myself I wouldn’t go through another year like last year and if anything it’s even worse.The longest I’ve stayed of the drink has being a week and I’m actually on my second day now without it but I’m eating instead and of course it’s all high calorie stuff.I had a great figure at one time and I want to do a course in addiction counselling, it’s always something I wanted to do even before the problem but of course never believed enough in myself.I live in a most wonderful place near the sea and I watch people go by all the time,I feel so lonely but not depressed,I want to get my life back and instead of people looking down their nose at me respecting me for me and for me to feel the same about myself.I want to find love and have so much of it to give.I finally got my wake up call and hopefully one day at a time now I can achieve my goal to be drink free in time to come.I value any advice you can give me,this was extremely hard to write.Thank’s for reading it and continued good luck to all of you.
Just checking in to see how everyone is doing. Matt my thoughts and prayers are with you. Well, tommorrow I will be 13 months 100% sober
Never thought I’d see the day. I guess some of you have read my posts on here. If it is alcohol related, I’ve pretty much done it all. I took the little dog for a walk this morning and thanked my heavenly father for another day sober, and for giving me the desire and strength to stay that way. Ian, GOOD JOB,FEELS GOOD doesn’t it! I am pulling for ALL of you and will lift you up in my prayers as well. Everyone have a GREAT DAY! Will I never drink again,I don’t know…….but I will not drink TODAY
Day 1… feels like a huge mountain is in front of me, but making this decision I already feel some of the weight lifting off of my shoulders.. any tips for the first days are welcomed
you might have to take it one minute or even one second at a time in the early going. If you have cravings,try fruit juice like apple juice or something as it has natural sugar. Your cravings for are the sugar,not the alcohol.Did you know that.Alcohol is poison. Don’t focus on one,two, three four ,days or even a week. Take it ONE day at a time and make up your mind no matter what, I WILL NOT DRINK TODAY! Good Luck, I’m pulling for you
Hi All,
I hope you’re all looking after yourselves.
Day 3 (and a half here) and feeling fairly strong(ish). Haven’t gone this long in years !!
Had a couple of wobbles, but some of the info on this site has helped me recognise, and fight against, some habitual feelings. Feeling focused and determined to take any minor knockbacks (which I’m sure will happen) in my stride.
Keep on keepin on – J
Mr, Smith your original post took the words right outta my mouth. The others didn’t hit home like urs. I’m 31 and I think that was the only difference. Today is my day 1 thanks to this site and knowing there is people like me feeling lost in these early stages and realization of what’s become of us. Thank you Smith. I hope we can both make this journey!
Hi everyone, I think that this is an awesome site for additional support.
I am starting a 2 week day program on Monday and I am nervous. I never thought this problem had gotten this bad. I am starting day one officially tomorrow.
Good luck to everyone!
Good luck with this Matt, i do think that some professional help is the key man.There is no harm in asking for help in that respect so yeh totally go for it and hope you manage to stay in there till you get what your after.Thats me now onto DAY 55 and now day 2 of quitting smoking, im crawling the walls but again a big FUCK YOU TO DRINK AND NOW TO CIGGYS.:-)
Well Folks,
Thought I would check in with my short lived new found friends on this website.
Im on my way to rehab since alcohol has such a strong grip on me…I wish the best of luck to you all fighting alcohol! God Bless and the best of luck to you….wish me luck.
Hello all.
This is my latest attempt at kicking this shit addiction. An anonymous internet forum seems inplausible, but am at the stage when any help wil do. So here goes….
Have been a drinker since mid-teens (now 34) and just had enough of it now. It’s taken away everything good that I’ve ever had or enjoyed and left me lonely, tired and confused. At a couple of times in life, I’ve had everything I ever wanted and have pushed it away to carry on boozing. The regret is haunting, but drinking to forget just makes me remember.
I’ve kept it so well hidden from friends, partners and family that most don’t believe me when I flag up a small cry for help. Outwardly I’m OK, but inside I’m deeply unhappy. I’m into my fifth beer of the day (lunchtime on a Sunday!!) and am lay stewing in bed when I should be out in the fresh air.
So, the longest i’ve gone without a drink in about four years is one day. Have started drinking before business meetings and have ruined a few recent dates by being pissed before getting there. I can’t remember friends recent weddings/birthdays or any of the many gigs and festivals I’ve been lucky enough to attend. TIME TO STOP !!!!!
Day #1 tomorrow.
Day 52 and today i am looking to give up on smoking now, got my patches and inhalater all ready for monday, so not only will i be trying to keep my mind off the drink but now also the ciggys, god i hope to hell i dont become one grumpy bastard for the sake of the my wife and kids.lol..Hope everyones having a nice chilled drink free saturday and your all doing well and staying strong.:-)
I wish the website owners would change that pic it makes it super tough to see that glass of wine ….
In order to overcome a problem with alcohol, you’ll need to learn to handle triggers that make you want to drink, and as triggers go, for most people this is a good one to start with.
It might feel super-tough at the moment, but it’s do-able, right?
I think that pic is too much for some people that are in the early stages of trying to get sober. One can over come a trigger without seeing a pic. As a matter of fact, I was in detox once,and there was a guy there who liked to smoke cigars, that was before they banned smoking in that facility. Anyways, they made him quit because they said it was a TRIGGER for people who smoked pot because it reminded them of a blunt.
Good luck Col, Kym, Dean and everyone !!!! You go for it you have crossed way bigger bridges by the sound of things…. I have never been on a forum like this … But here goes I started drinking as a teen and it went from there… Despite being a great student and doing well at uni I could have done better if I didn’t drink so much wine… I missed lectures and made everything so much more difficult in my life than it ever needed to be. Picked loser guys who just wanted to marry me but for me i made them my drinking partner for a year or two generally. My relationships sucked. My mother is a chronic alcoholic it destroyed her. We should have known better than to play with fire but I almost lost my life to this demond named drink and I am not going to…
I Stopped drinking a 10 days ago. I had cut right back on the amount before that i knew this day was coming …my withdrawals are not too bad but the cravings are still very real and problematic …. I have found somethings that has helped me that I want to share as I want to help if I can.. And appreciate any help you all are willing to offer!! Just reafing the above posts has …
I realized that there are natural highs to be had, cooking healthy, building your own boat or other project, art, mediation, volunteering for those in need, and also that talking and sharing unlocks chemicals in your brain that make you feel euphoric much higher than alcohol and it’s doing us good not harm!!! Looking to the weekend for a camel ride or go carting trip fun adventures … No poison (my mental name for grog) required. I had to get this into my head as I become reliant on booze to medicate my anxiety disorder. I don’t know if I can beat this but I know I am asking god each morning to help me….
I fought hard for my alcohol addiction in the past I wouldn’t date guys that I knew where young and fit – outdoorsy as they would want to do things that would mess up drinking system … I got so bad that I moved in with a semi retired man double my age – yes the judgmental people out there may say I got myself a sugar dady… And well it was just what the addiction ordered… I was drinking French bubbles every morning – red wine for lunch and scotch for dinner followed by a messy make out session on the floor with a man i know deep down did not love me– i did love him but it was a bizarre love …. He convinced me to quit my rather stressful but awesome and just “relax” with him for awhile. My addiction was very pleased as there was more booze in my fridge than food thanks to my also heavy drinking man.., but my soul was slowly fading I would look in the mirror eventually I didn’t see me anymore I had no idea who I had become I was drunk all the time but in a sly sophisticated way no one knew as we looked like the perfect “kristy hinze and jim clark”
My older gentleman friend was nice but he too had a drinking problem that he would never own …. His belly got bigger and his arms began to look even older and wrinkled than ever… I left for a week or two away in the country to clear my head… I called him only to find out that since i wasnt there to take care of him he had a been amusing himself with another 20 something woman he is 60.. No amount of diamonds or grog is worth your health or happiness … I woke up one morning and realized That I could never be a penthouse pet that was 8 months ago now and life has been good .. And that your family / close friends really need you to let them in so they can help… Sorry for the waffle keep up the good work !!
I love this site am so proud of u all!!
I absolutly stuffed up this week, but have 5 ays of work 9 to 5 so know I won’t drink the whole week.
I wish I could find full time easy work to occupy me but it is hard to find as i struggle with being over qualified as I have been a CEO for the last 5 years and need a job that is no pressure for now.
NOT EASY.
But hey another life challenge:)
Kind Regards
Col xxxx
Day three is here, im doing ok
hope u all are too. Hows it going Matt?
Well, I am 6 days from being 13 months sober. You know, I finally came to a point with my disease where I had to set my foot down and made up my mind, it’s time to quit this. In the ladder stages of my alcoholism, there were a LOT of times it just wasn’t fun anymore. I am one that cannot take just one drink, the more I drink, the more I want, I can’t get enough. Like the saying goes, one is too many, and 1000 is never enough. I can COMPLETELY relate to that quote.I too failed many times through the years at trying to quit drinking. I’ve also experienced major withdrawal symptoms over the years coming down off alcohol.The shakes, hallucinations just to name a few.I put my complete faith in God. I pray DAILY and thank him for another day sober and that he will give me strength to stay sober another day. There are certain people, friends and family alike, that I won’t hang around for the simple fact that they drink. I still LOVE them, but there are just some situations I’m not going to put myself in, and I can not allow myself to get into a comfort zone around them.Congratulations to all of you that has managed sober time or even just one day sober
Will I never drink again,I don’t know……..but I will not drink today.
Dean i am so proud of u 13 months is awesome!!!!
Thank you Athea
Onto day 51, last night was actually quite a difficult night but stayed with it, Woke up this morning proud of myself cause i was seriously SERIOUSLY tempted last night, had a shitty day at work and was overly tired that i took me forever to get to sleep however i done it so a big FUCK YOU TO THE DRINK.lol..Stay strong guys and gals please, im confident you can and will beat this.:-)
Loving your strength ian, your like the non drinking jedi master we all look up to. keep going for u and all of us too x
hope u got my facebook msg Kym.anytime u need me ill do my best to help.xx
Definitely a big f u too the drink
its so hard to sleep arg,……..
Day two! Im really really determined this time. I dont even like drinking to its not beating me this time. Well done jov! Your doing amazing! Matt, how was yesterday? If you need to talk, im on facebook, find me mghoney@hotmail.co.uk
Keep strong Kym, ur doing well and were all entitled to slip ups, just dont give up giving up hun, PLEASE.:-)
Hey Kym, yesterday was a bad day again….I find myself under the control of the bottle again and am trying to break it. How are you doing? Here comes the dreaded weekend when I really have my struggles….I HATE YOU ALCOHOL!!!!
Hi matt, im doing ok, keep thinking oh just one, then I think no, I dont even like it, so why would I want to waste my money. How much are you drinking and do you get the shakes when you dont drink? If you do you prob need a doctor to help you as quitting can be dangerous without any medication. I am worried about you. Please keep talking to us. X
I just bought a bottle, took a drink and put it down. I’ve gained so much weight due to this addiction. I’ve nearly lost my job. Lost friends, stopped working out and totally neglect myself. I want it to end! I drink because I have a severe anxiety disorder and depression. Alcohol mellows me out and gives me confidence, but I want to find it some other way. I need help. Please support me in this! DAY 1
You can 150% absolutly do this Christine, just got to stay strong and certainly keep yourself pre occupied when the craving start, they will pass and eventually get less and less and become less intence too, stick with it pal, YOU DEFINATLY CAN DO THIS.X
Day 25,,even tho you almost broke me,,,GONE!!! Another battle won for the Jovman! Lol! Stay strong-
Keep my buddy, your doing fan bloody tastic bro, proud of you mate.:-)
You are an inspiration Jov.
GO JOV!
bless xx
I fucked up!!!!!! I was going on day 4 and lost it…almost polished off a bottle of vodka last night, the craving was to much for me to handle and gave in. Back to day 1 today…please Dear Lord give me the strength to get through this!!!!!!!!!
Me too last night, drank a bottle of wine and beer. Felt shit this morning. But done today ok, told my friend im going to go over this weekend but no drinking for me. Stay strong matt, we can do this. x
Matt, Lisa, I feel you. I was soooo close to giving in today. Cravings, triggers,,huh.. Such a back n fourth battle all day long. I don’t know how I exactly did it except that maybe tbinking about my family n all the negative things drinking has done to my life. Alls you can do is get back on track. Together we can achieve sobriety. Stay strong-
How are you holding up Matt ???
I think I need to start again. Right, day one
We’re with ya Kym. You can do it
stay strong-
Day 24,,,,killed it! It was a tuff one. Good night all-stay strong-
Day 49. Get in there.!!!!!! Lisa stay strong pal u will only feel like shite tomorrow, as in hangover and probably not like yourself much either,its definatly not worth the hassle and then having to start over again.Hope you suceceed tonight and wake up tomorrow knowing you have made it another 24 hours without a drink, as for you Jov, CCCOOOMMMEEEEEE OOONNNNN.lol..go for it bro, your doing fan fucking tastic buddy, totally chuffed for ya dude, keep it up.:-)
Thanks Ian!!! You too!! Day 50 is just around the corner! AWESOME!!! stay strong-
Wow fantastic Jov you should be really proud am desperate for a drink now but your post has definately pushed me to resist! Congrats.
Thanks Lisa-Yeah it’s HELL! Instead of sitting in the slumps of it. We have to climb out. This is part of the withdrawl stage. Your brain constantly tries to pull you back in. Hence,,cravings, triggers. The good thing is,,they will pass if we can just muscle through them. Our kids definately give us motivation to stay in the fight. Great start Lisa, stay strong-
Day 23….GONE!!!!!!! Onto day 24-Thank you to all who shares on this site. We definately help each other in that way. This is the HARDEST thing I’ve had to do. I keep telling myself it will be worth it,,just stay in the fight-SOBRIETY IS WORTH IT-stay strong-
Good job, no matter hard circumstances get around you, DON”T drink! remember that drinking will not change the situation no matter how bad the situation might be
Day 3 for me have a headache that will not go away and feeling very tired but as of now I do not want a drink. Tonight will be the challenge but bring it on feeling strong thanks to everyone;s blogs. Essvana I too look around and always assume everyone is happy and normal compared to me and that I am the only one who has this addiction but this simply cannot be true. I have nearly lost jobs due to the side affects of drinking, tiredness, inability to concentrate and anxiety about where my life is going. The people who care for me don;t really know about this although they can see I drink and have told me I should cut down. Like you I have been drinking for 20 plus years and its steadily got worse and worse. I hate my life as it is. Sometimes I think better if I don;t wake up at all but I have kids who need me and recovery is my only option left. Don;t think about the future just today.
the headache and symptoms will pass, I’ve been RIGHT where you’re at. Just because everyone seems happy DOES NOT mean they are, trust me on that.Take it ONE day at a time, at first you might even have to take it 1 minute or even 1 SECOND at a time. You’re doing great, 3 days for someone like you is a miracle, 1 day was a miracle for me! Hang in there, I’ll pray for you