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…
Day 7 killed at cricket. Was around beer and wine and when at the bar getting my round in was hard to stay enthused with just coke and lemonade. Stuck with it though and felt great yesterday as no hangover and got through on will power. Day 8 then was easy. One day at a time focus on the bad times and desire to be better is what it will be about today! Keep at it everyone
Hi all new to this, 3rd day without a drink, do feel the need but not going to. Have been disgusted in myself for a while now . I’m not receiving any help so thought I would come on here. If anyone has any tips please let me know.
Just be strong and then stronger still, it’s only us who can beat this…writing on here helps and reading everyone else’s comments just confirms that we all need help in some way.. Good luck Louise keep us informed.
Thank you Jon , I never knew or even antisipated I would be like this. I always enjoyed a drink but it became a habbit and a bad one at that. Thank you x
Great decision to get sober everyone. Day 30,,,killed!! It was harder than I thought it was going to be, but I muscled through it. ~Stay Strong~
Well day 2 here. Sober
Went for weekly food shopping and put no wine in. That’s a first. Think day 5 will be my block as I can manage 3 days no wine. Jon I was heading down ur path. 4 to 5 bottles a week and a few beers. Well done on day 5. I’m reading n cleaning the hse loads! I’ve 2 kids to keep me in check.
Well done Caoi..seems weird but when i’m really desperate I rinse my mouth with mouth wash which really helps for a while!
New here and your stories are inspiring. Have been drinking 2 bottles of wine a night and a couple of beers just to help me sleep for about 4 years. Am now on day 5 being sober and feel great (with help from GP) apart from cravings in the evenings which was when I started to drink each day. Boredom is a factor I’m fighting which I’m sure is common trying to find new hobbies and things to do instead.. Good luck everyone.. Please keep updating and this does really help newbies like me.
John your story is familiar to mine 2 bottles of wine a night plus a odd can. 3 rd day for me I have been so tired is that normal?
Day 29,,,HISTORY!! Onto day 30,, my first milestone!! Yes!! Today should be easier than most. Time to beat the drink. ~Stay Strong~
Day 1 for me.. just tired of it all now.. my habit snuck up on me. It started with about 2 yrs ago, drinking bottle wine most nights… Last night was wine plus few beers. Just tired of it now. Don’t enjoy it now..
So wish me luck… Great to read others staying positve.
Fought the Friday night end of week beer cravings and now just done day 6 on my birthday with all my family properly going for it. Hard turning down the beer, champagne and wine, but seeing them all drunk later and me feeling good makes this battle worth winning. Stay strong all we will win it together one day at a time
Reading all of your journeys has given me the encouragement to be strong. I now start my home detox today. I did try and lasted 24hrs from yesterday, but the craving inside became to emmense. The pills I have been prescribed by my gp should assist with withdrawl. I think its my internal fight thats conflicting. Deep breath and I hope to hear you all doing well and that I can share my experiences too. Strength to us all.
Welcome back Kym. Day 28,,,,KILLED!! Kill the Kravings!!! ~stay strong~
Hi, im here again! On day three and have had an assesment with a counsellor. So feelimg good and got some extra support too.
Day 27,,,HISTORY!!! Another battle won!! I’m that much closer to winning the war! ~stay strong~
Well done guys. Day 4 smashed. Here comes the real temptation of the weekend. Let’s stay strong all!
Way to go everyone! Keep fighting the good fight! Day 26,,,killed!!!!! ~stay strong!
Day 85 and living the dream, craving have completly and utter gone, getting to sleep some nights can still sometimes be a little struggle ,i think mainly because of the heat factor if anything,but apart from that kicking the absolute shite out of this devil now, staying strong ,focused and have no intentions what so ever of going backwards ever again..FUCK YOU ALCOHOL.lol..Hope your all doing well out there and keeping with it.:-).
You’ve been successful longer than me….I’ve been sober about 5 weeks. Do the cravings really disappear? I’m dying to know….usually my evenings are good but sometimes I get the urge to drink out of nowhere. Its very hard…almost feel like I’m going insane. I would love to know if they stop….my sleep is also weird, often only sleep 4 or 5 hours. But I guess my body doesn’t have as much to do since it’s no longer having to get rid of alcohol!
The craving do go away in time Kelly, yes im not going to lie there has been nights when i could murder a cold one, and now i can fortunatly have a single bottle or tin now and now worry as to where that will take me, and as for my sleep pattern , absolutly improved, stick with it Kelly, and everyone else,WE CAN AND WILL DO THIS
Ian, are u saying that now u have one drink & that’s it? I don’t think it’s wise to even have one….everyone on this website including myself has a tendency to let alcohol overtake their lives, and if u let it in your life at all it will eventually be the same problem it always was….I don’t know if that’s what u meant….
Day 3 done – here comes day 4. Was hard went to the bar with some colleagues who kept saying I should have just one before we go for dinner. 3 rounds I stood strong said I need to give it a rest, was honest said I had been drinking too much and needed go without and stuck with the coke. That was hard, but I feel much better for it this morning. Still not sleeping much better, but one day at a time I will get there.
Rush – go through the above coping mechanisms – they really work. My partner has some in the house but has put it in a cupboard and I know it’s there but it is the coping mechanism of not going in there. Opening that door is letting all the bad temptations out – just keep it shut.
Day 24 & 25,,,,,killed!!!! Stay strong all. One day at a time.
3 days strong..then fail! Anyone else fighting this demon with a spouse who keeps bringing the demon home !? Im done.. want to be done am trying to be strong. we carpool ..he want to hit the drive-thru on the way home.. or the cravings come.. I KNOW he has some and turn the house upside down until I find it. Two steps forward and the I feel Im dragged back~
When I was trying to get sober, having alcohol at home-and thus at hand-was very hard. Going to the store to buy some is much more effort that just reaching it out with your hand:)
So, initially I was asking my next to keep alcohol away from my sight and locked. Several times I tried to find the keep, and God knows what’d have happened if I found it. After a while, I started to care less where the key was.
Now, the alcohol is in reach, and I must happily admit I still care less.
It DOES get easier with time.
I have about 6 weeks sober now. My previous term was 6 months before I relapsed.
Hi Edward
2nd day for me as well today good luck and hopefully this will be the start of a drink free life for the both of us.
Cheers Fax. 48 hours gone. Day 3 today. Out with work colleagues tonight which is usually tough. Asked to go for a meal instead of the usual bar though so can focus on food rather than drink. Stay strong all
1st full 24 hours done. Bring on day 2.
Day 23,,HISTORY!!!! And I’m so glad. That was a hard day. It feels so good once I conquer another battle and get that much closer to a life of sobriety. The reason it is sooooo hard to get off of the grog, especially at the beginning is that we have been doing it for so long, our booze brain is telling us that we can’t survive without it. Most times it wins,hence relapse. If we can just fight it off, it will be sooo well worth it in the end. ~stay strong~
Day 1. I have a desire to give booze the kick. My parents have an over reliance on alcohol and so did my grand parents. I have naturally followed in their foot steps and in doing so am hurting myself and the people around me. Thank you all for your inspiration
Awww man!!! I just got back from my sister’s COUPLE baby shower…Can I say HELL ON EARTH!!! All the boys throwing ice cold beers back..I was a starving kid in a candy shop with no money. I got through it though. I had to leave when they started the game where all the guys drink beer out of baby bottles. Thank you Lord. ~stay strong~
Quite an unusual game to play at the baby shower, I must say:)Great you didn’t give in.
I myself was taken on a date (sunset beach picnic) and offered a glass of cold white wine-poured it out when he wasn’t looking.Somehow happily did, and felt good:)
Every one,
Reading all of this from you tonight has really helped me on a tough night!!
2 weeks not backing down!!
Thanks!
Day 22,,,killed!! I think I’m getting my booze brain a little more at bay. It’s still a war. I can’t underestimate this powerful disease. Stay strong-
Didn’t drink for 2 months last time, but relapsed. This time, it’s going to be different. Third straight day for me. Feeling low of course, but will not have a drink even if I’ll be dying for it. Two more days and I should be clean, and will stay clean forever. Enough of this insanity for me. I’m done with it. Hang in there guys.
Day 21,,,GONE!! I’m officially on vacation…A real test for me. I must stay strong. Hang in there everyone. One day at a time.
Ok folks Day 1 of drying myself out! Ive made the decision tonight to do this. No sleep for me then. Ugh.
DeeDee,
Congrats, its day 1 for me… I have to do this, I think I may have lost my partner after my binge last night…. Really feeling low.
Oh Alan, i hope you get your partner back. We certainly get so stupid sometimes, i’ve done to myself a couple times but he’s still here. Tonight another night, hope you make it too
Good Luck Mate!! I need it too!!
Day 20,,KILLED!!!! Thank you God. Good luck everyone. One day at a time. ~stay strong~
Day 19,,,history!!! On to my dreaded day 20…. The day I relapsed last
HERE I GO AGAIN…WISH ME LUCK. ~stay strong all~
Hope you suceed Jov buddy, that me now onto day 80 now, stay strong and kick the absolute shit out of this thang.
Thanks Ian,,the support helps alot. Day 80,,,AWESOME BUD! Keep it up, your doing GREAT.