Image: A wooden toolbox filled with tools that have yellow handles. A hammer, pliers, screw drivers, and more. the title of the blog post "How to Stop Alcohol Cravings: The tool that works every time" is written in bold white font next to the toolbox.

How To Stop Alcohol Cravings: The Tool That Works Every Time

/ Blog / By

In the early days of sobriety, the cravings are brutal.

It seems like you think about alcohol at least once every hour sometimes, and it’s so frustrating, always looking for another way to distract, another way to navigate the cravings. As a recovery coach, the single biggest challenge my clients face is getting through the first few weeks, when the cravings are the strongest.

It’s exhausting, and that voice in your head is cunning. It can come up with far more excuses to get you to drink than you can think of reasons not to – especially if you’re already getting worn down.

Overcoming alcohol craving requires a huge amount of emotional energy.

When you’ve been fighting them every day, you’re going to get worn down. When you’re low on emotional energy, it gets harder and harder to make solid decisions.

So here’s how to stop alcohol cravings in their tracks.

First, you’re going to delay the decision.

You know that angel/devil on your shoulder thing, where one side is trying to get you to drink, and the other side is trying to keep you sober? And they’re both really convincing, right? So you’re stuck there in the middle, hands over your ears, ready to scream at them both to stop because you’re just so tired of listening to them fight. They’re both demanding that you make a decision right now about what you’re going to do.

But you don’t have to.

You’re going to tell them both to wait.

There is nothing about that craving that says you need to decide right now whether you’re going to give into it. There’s no time limit. You can put it on hold for a bit, and come back to it. Give yourself some space to make a decision you’ll feel confident about.

Respond, don’t react.

And in the meantime…

You’re Going to Create a Sober Toolbox

Your sober toolbox is a list of 6 things that you’re going to commit to doing, before you make that decision about whether or not you’re going to drink.

Now, this list is different for everyone. You’re gonna have to decide what things make the most sense, what things are the most helpful. I’m gonna share a list below, but it’s not all-inclusive. If there’s something you know works for you, by all means add it to your list. (And tell me about it in the comments!)

  • Eat a nutritious, high protein meal
  • Eat some candy or other sweets
  • Drink a non-alcoholic beverage, like a fizzy water or kombucha
  • Go for a 15 minute walk
  • Take a cold (or hot) shower
  • Listen to a sober podcast
  • Read a chapter of a quit-lit or self improvement book
  • Read a chapter of a fiction book
  • Work on a puzzle or craft project for 20 minutes
  • Call your sponsor, mentor, or coach
  • Journal about what you’re feeling and why, and how you want the situation to turn out
  • Do an online yoga class
  • Listen to a meditation or pray
  • Take a nap
  • Listen to 5 songs that inspire you
  • Write a letter from your future sober self to your current self about whatever has triggered the craving
  • Do a bodyweight workout
  • Write down ten things you’re grateful for
  • Have a cup of hot tea
  • Write a post in an online sober support group, explaining how you’re feeling and why
  • Call a sober friend or accountability buddy

Once you have your list of 6 things, write it (or print it) out, and put it somewhere that it’s easy to find. Make a copy in the notes section on your phone. Stick a copy in your purse or wallet, or in your car. You want it to be easy to find no matter where you’re at.

You don’t want to have to be trying to remember what’s on the list when you’re in the middle of an alcohol craving.

As soon as those thoughts start surfacing – you know the ones – “Just one or two tonight is fine, no big deal.” “You’ve gone a week, you can just have one.” “You can just start tomorrow.” As soon as you hear those thoughts, start at the top of your list.

Start taking action.

Sober Toolbox Do’s and Don’ts

  • Do be specific. Include a specific amount of time if at all possible. (i.e. Walk 15 minutes, or Read 10 pages.) Know ahead of time exactly what you need to do. The last thing you want to do is add some other decision to the mess going on in your head. Be very clear about exactly what each item on your list entails.
  • Do be prepared. If your list includes a book, a podcast, a craft, a puzzle, or anything else – know what you’re going to use, know where it’s at, and have everything on hand to do it. Download the podcast episode; Have the puzzle already opened and started; Buy the yarn for the knitting project and have the needles ready. If you don’t have a book picked out, or you’d have to go to the store to buy craft supplies, you’re not going to do it. Prepare ahead of time.
  • Don’t just look at this list I’ve given you, and tell yourself that you’ll pick something when you have a craving. It doesn’t work like that. When you’re craving alcohol, you won’t have the emotional energy and mental capacity to make a choice. Nothing will sound good, nothing will sound helpful, and you’ll be more likely to give in to the urge. Choose 6 things. Commit to doing them, in order, until you’re finished or until the craving passes and you don’t feel like drinking anymore.
  • Don’t skip over something on your list because you just don’t feel like it, or it doesn’t seem like it’s going to help. Just do it. No excuses.

When you’re done doing the 6 things on your list

Check back in with yourself. What decision are you going to make? I can pretty much guarantee you’re not going to feel like drinking anymore.

If the craving has gone away – and it will – make sure you take time to acknowledge that.

Let this serve as evidence that cravings always pass, and you’re always glad when you chose not to drink. The more you take the time to process that and rewire your brain, the stronger you’ll become, and the easier it’ll be to make the decision to stay sober.