Handling cravings in early sobriety
Cravings are one of the most talked-about parts of stopping drinking, and one of the most feared. Here’s the reassuring part: a craving is uncomfortable, but it’s not an order. It rises, peaks and then fades, usually far sooner than it feels like it will. Every craving you get through without drinking is practice, and practice makes the next one easier.
Why cravings happen
If you’ve been drinking regularly, your brain has learned to link alcohol with certain times, places, people and feelings. Six o’clock on a Friday, the walk past your local, an argument, a celebration, the sound of a can opening: all of these can become cues. When the cue appears, your brain sends a strong signal that it’s time for a drink.
Cravings are often strongest in the early weeks, then become less frequent and less intense over time for many people. They can still turn up unexpectedly later on, especially at times of stress or celebration, and that’s normal too.
The four-step pause
When a craving hits, try this simple routine:
- Notice it. Say to yourself, “This is a craving.” Naming it creates a little distance.
- Delay. Set a timer for 20 minutes and promise yourself you won’t decide anything until it goes off.
- Change something. Move. Change room, go outside, have a cold drink, eat something, take a shower or call someone.
- Remember why. Read your list of reasons for stopping, or look at your tracker and how far you’ve come.
By the time the timer goes off, the craving has often passed or eased. If it hasn’t, do it again.
Check HALT: hungry, angry, lonely, tired
Many cravings are really another need in disguise. The HALT check, widely used in recovery groups, asks whether you’re:
- Hungry: low blood sugar can feel a lot like a craving. Eat something.
- Angry: or stressed, anxious or upset. Write it down, talk to someone, or get moving.
- Lonely: message or call someone, join an online meeting, or go somewhere with people.
- Tired: rest, go to bed early, or have a quiet half-hour.
Sorting out the real need can take the edge off the craving surprisingly quickly.
Things that help in the moment
- A cold fizzy drink, a hot tea or a glass of iced water
- Something sweet or a proper meal
- A short walk, even just round the block
- A shower or a bath
- Texting or ringing a friend, a sponsor or someone else in recovery
- Posting in an online community such as r/stopdrinking
- A distraction that uses your hands or your mind: cooking, tidying, a puzzle, a game, music
- Writing the craving down: when, where, how strong, and what you did instead
Play the tape forward
A craving usually shows you only the first drink: the relief, the taste, the warmth. It leaves out the rest. When you notice that picture, try “playing the tape forward”. Picture the second drink, the fifth, the end of the evening, how you’ll sleep and how you’ll feel tomorrow morning. Then picture the morning if you don’t drink. Which one do you want?
Learn your patterns
Keeping a simple log of your cravings for a couple of weeks can be very revealing. You may find they cluster at particular times or after particular situations. Once you know your patterns, you can plan for them, for example by going to the gym straight after work on Fridays, or changing your route home. Our free craving log and trigger plan sheets are designed for exactly this.
Get more support if you need it
If cravings are frequent and intense, or you keep returning to drinking despite wanting to stop, please talk to your GP or doctor. There are medicines that can help reduce cravings for some people, and talking therapies and support groups can make a real difference. You don’t have to rely on willpower alone.
If you do drink
If you have a drink, it doesn’t wipe out the progress you’ve made. Many people have several attempts before they stop for good. Be honest with yourself about what happened, learn from it, and start again as soon as you can. Talk to someone rather than hiding it. Shame makes things harder; support makes them easier.
Not medical advice. If you drink heavily every day or nearly every day, or you get shaky, sweaty, anxious or sick without a drink, please talk to a GP or doctor before stopping: alcohol withdrawal can be dangerous. See Help & safety.