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…
4 days in, barely any sleep, but I feel fine. I almost bought a bottle of wine last night so I could get to sleep – sleep is overrated, I’ll get there.- just wanted to say thank you for this article – really helpful.
Me and my husband both drink daily we try to quit for a few days here and there but the craving between the two of us is very hard to get passed we both want to quit but just can’t .
Day 18,,,killed!!Mary, you just have to take it a day at a time, it has been such a huge part of our lives for sooo long, it will be a war with daily battles. You have to fight those triggers and cravings off. Great decision to stop
Roy, GREAT job! Keep it up. ~stay strong~
Day 1 gone. No drink. Loved it in the morning. I just forget and try to concentrate on other things when the crave comes. Watched olympics last night and when the olympics was over my craving was also over. I will not drink today as well.
Hi, Can you tell me if i have a problem? If I am here talking to you I guess I must have. I drink 3 or 4 glasses of wine a day. Bit more at weekends. (1/2 to 2/3rds of a bottle) rarely as much as a bottle in one day. But I cant go a day without it. every monday I think “I wont have a drink today” and i mostly do. in the last 10 years i have probably had 10 days without alcohol apart from a period last year when i stopped drinking for 3 days a week for about a month. How do I start to stop!!!
Just make the decision to stop and do it, read the advice on how to control the cravings and remember it is a battle.
I haven’t drank in almost 1 month but i’ve been close so many times, it is hard but I keepa focus on why I have to stop and it has worked so far.
Hello everyone,
I’ve been reading alll your posts….it sure helps with the struggle when you read how someone feels after they’ve relapsed. I am a wine drinker, recently quit (probably 3 wks ago) & very happy about it but the cravings come out of nowhere & I’m not sure if I’ll always be able to resist them. Does anyone know if it gets any easier over time? There doesn’t even seem to be any specific trigger in my case, sometimes it just feels like the “right” thing to do even though I know its so wrong.
Day 17 was my hardest day so far,,uuggh,,onto day 18,,hoping it’s a way better day~stay strong~
Well done everyone on your progress, I wish I was as strong as you… I’ve been drinking heavily for years (although I’m only 21) and have lost a lot of weight recently and am feeling pretty rough atm but too scared to go to the doctors/ can’t give up drinking… plus I live alone so no one realises how much I drink. Alcoholism is a very lonely place, but I’m going to try and go sober for one night
I need serious help. Alcohol has been a major downfall in my life for the past18 yrs. Ive taken short breaks throughout the years. Never more than 2mths. This year has been very scary for me because i try to quit and 14-20 days later i get a craving that is serious. I tell myself i can have a drink thinking ive been sober long enough to handle it but i go completely overboard everytime. Worse than i was before i stopped the last time. I keep drinking to the point of no return. Im scared. Im gonna stop again for the 4th time this year but what should i do on those lonely weekend nights and that craving comes screamng in my ear? Can anybody help me?
Hey John, I exactly what you mean,,those cravings are horrible. I’m on day 18. Yesterday, I almost broke,,uugghh. The way I go is just head on with that craving or trigger. I think of all the bad things that will happen if I lose to that craving. The very positive thing is……the craving will go away. We just have to weather the storm,,and after you feel releived. Good luck John, stay strong-
Why on earth is this so hard?? Ive now got to a stage where im polishing about 1.5 bottles a night. More on some weekends. Been doing this the past two years although started out with just a glass or two & now this. Tonight I will have to try my best to resist pouring me a drink. Triggers please stay away!!
Hi Dee Dee it is so difficult because it is the perfectly placed to fuck up your life without you even noticing!
Now you’ve noticed, join us and stop, it isn’t easy but is possible and your life can only get better without drink.
Good luck and keep posting, it really helps.
Day 16,,,History!!! Made it through the UFC fight! YESS!!! Alcohol is my enemy…it must be conquered! Stay strong all-
well done Jov, I am still struggling to get past evening drinking
Thanks Nicola, hang tuff. We can do this, you can do this. Sobriety is a journey, not a destination-Stay strong.
Been sober about 7 days i think.this is big boy shit im doing .please pray for me out their,i dont want the life that comes with drinking anymore ,i have lost to much..
Day 15,,,a tuff one,,,but…..history!!!! I gotta keep fighting this horrible addiction called alcoholism. Sobriety is a journey, not a destination-stay strong-
Day 14,,,seeee yaaaa!!!!!! Stay strong all. Tonight will definately be a test for me watching the UFC fight. Big TRIGGER for me,,,wish me luck.
I hope everybody is doing well. I believe we can do it-yes, kill this beast-alcohol-or at least put it on the leash. Me personally, I didn’t manage to kill it yet, just holding on tight to this leash to make sure the beast doesn’t drag me to follow… I hope it make sense:)
Also, if anybody relates–I find it easier to accept that I’m an alcoholic,rather than thinking maybe yes or maybe not. I’m simply allergic to alcohol, and can’t have it, like the diabetic can’t have chocolate or gluten intolerant can’t have a cupcake. Can’t have alcohol, so chocolate and cupcakes are left for me–so life isn’t so bad:)
After almost 6 months sober, I experimented with “just one drink”. What do you think happened?Well, I slowly stared to turn again into this creature whose life rotates around the bottle. And the second time it was much much more difficult to stop. In a way, I’m glad that I experimented-no more proves needed for me to know that I’m SOR SURE and alcoholic.
With final acceptance came a big relief…
You can leave with alcoholism unless you drink, so the only solution is not to drink. As simple as it is:)
When my alcoholic “twin” asks me if she can have “just one drink”, I simply respond that alcoholics aren’t supposed to drink. It’s not alcoholic-like.LOL.
In a few days, I’ll have 30 days sober, and I feel much better. Yes, I have to reject “my alcoholic lady” her drink every day, one day at a time. She can live without it!
Stay strong everyone!
Day 13,,,even tho,,,my hardest day yet,,,killed!!! Alcohol will not destroy my life today in Jesus name. T.G.I.F all,,hang tuff,,it will be all worth it. We can beat this BEAST!
I managed to reduce to only 1 drink last night where as I used to have four to five. Today I will not drink at all. I will go for run when I get cravings. I really like you guys post. Keep posting everyone.
A month and a have i was an alcoholic and now I’m a successful employee at an Aerospace company banking 60k starting salary. We get random Alcohol/Drug tests which keeps me sober, I so busy learning working and learning new skills, that when i get home all i want to do is shower ,have a good meal and sleep early so I’m good and energized the next day when i go to work.I dont even think about Alcohol nor I wanted. I can honestly say I WAS an alcoholic.
god luck to you all ….I hope you find the motivation to kick the habit like i did,
you dont NEED it, you just want it.
hi 5 days no alcohal No problems till today. About 4pm started to think about a nice glass of wine Had some orange juice and some water am feeling virtuous so hope that will be enough its not easy but I will keep trying and I am and will have you all in my thoughts. Alex
Day 12,,,,killed!!! Time to man up and hold my ground!!! These demons are going down!! Stay strong-
I have been addicted for the last 2 1/2 years and I’m hoping yesterday was last drinking binge. Everything is going down the drain….my marriage, my health my relationships with family. I pray for you all and myself tht we can beat this! Plan on going back to AA this week and try again. I’m so scared but I know with Gods help I can do this
Put your FAITH in God,and with his help you can do ANYTHING
Hi! Glad i found this site, reading all your posts is very encouraging. Its my first night off the wine in about 2 years, and i was up 2 bottles every single night Sometimes more at weekends, Ive finally realised I have a problem after butting my head in the sand for so long. Not sure how long Im going to last though ..
Trying to get off this alcohol addiction. Everyday the cravings begin around 4 pm. It is now 4:30 pm. I stumbled onto this site just now by googling ” how to stop the alcohol craving” Maybe this site will help. I hope i can get through the day without drinking. Would like to have at least one day without the alcohol.
Good luck chuck, get through one day then the next then keep going everyday, it gets easier.
Well, today I am 13 months 13 days sober. Everyone has probably seen my previous quotes on this site. If it is alcohol related,I’ve pretty much done it all. If I can do it, ANYONE can. HOPEFUL,you are correct,alcohol only makes problems worse. Also, drinking will not change the situation, it is a TEMPORARY escape from reality. Once you get sober,the problem still remains. Welcome ALL newcomers, this is a GREAT site. Congratulations to EVERYONE that has made it another day without a drink. If any of you are anything like me, ONE days sober was a miracle. However, the only reason I’ve made it sober for this amount of time because of my Heavenly Father,and his Son Jesus. I pray several times DAILY. I thank him daily for another day sober,strength to stay,and the desire to do so. Will I never drink again, I don’t know………but I will not drink TODAY
Weather the storm! Stay strong
Day 11,,,,gone!! That day was a hard one. Cravings were coming at me pretty hard. I was able to muscle through it. The one thing we know for sure about triggers and cravings, if we can just weather the storm, they will pass. Thank God
stay strong all. Alcohol will not destroy my life today.
Roy, I know what you mean about cravings, 2 nights off wine, and i’m already making excuses for buying a bottle later when I go food shopping..i.e, i’m not working tomorrow, or its mid week, or any excuse
Hi Roy,I’m off the drink 3 days now and like you I get the cravings but everyday I read the emails on this and all those wonderful people help me to get though the rough times at night.I’ll think of you tonight and we can do this.we’ve along road ahead of us but comeon buddy we can do it.Positive thinking is a big part of it and I look forward to both of us saying tomorrow we got through another night.
Good luck.
Rita
Thanks Rita,
I will do it. We can and we will.
I failed last night
I will try to stay strong tonight. Have been drinking for last 5 years. Have proper job and family but still don’t know why I cannot stop my cravings around 8 till 10 pm at night. I will try again tonight. What do you do at the time of craving?
Good on ya Roy,
I’ll check in with you tomorrow to see how you got on,I feel so positive today for the 1st time in weeks and happy and I know I’ll have bad days but feeling this much better day by day is worth fighting for.
Have a great evening.
RIta