If you’re wondering how to stop alcohol cravings, then firstly, kudos to you! It means you’re committed to sobriety, and that shows courage and willpower. Alcohol cravings can feel sudden and intense, but they're a normal part of early recovery, not a sign that something is wrong. Armed with tools and support, you could learn to ride out cravings without acting on them, and both the intensity and frequency tend to ease the longer you are in recovery.
Join Avenues Recovery as we take a closer look at alcohol cravings, why they happen, and how to stop them.
How to Stop Alcohol Cravings: Key Takeaways
- Alcohol cravings are a normal part of early recovery, not a sign that something's wrong.
- Cravings typically peak and fade within 15 to 30 minutes if you don't act on them.
- Tools like urge surfing, delay-and-distract, grounding, and reaching out for support can help you ride out cravings.
- Identifying personal triggers and avoiding them reduces how often cravings arise.
- If cravings become more frequent or intense, they can signal a dependence that requires professional recovery help with evidence-based treatments.
What Helps with Alcohol Cravings?
Some proven coping tools to help beat alcohol cravings include urge surfing, delay and distraction, grounding techniques and reaching out for support. Having a few go-to strategies ready before a craving hits makes them much easier to overcome. Below we take a closer look at 4 coping tools:
1. Urge Surfing
Urge surfing means observing a craving without fighting it or acting on it. Instead of trying to push the feeling away, a person notices it, names it, and reminds themselves that it will rise, peak, and fall on its own, usually within 15 to 30 minutes. This mindfulness-based approach helps reduce the sense of panic that often makes cravings feel unbearable, turning the craving into something to ride out rather than something to battle.
2. Delay and Distract
Simply delaying a decision to drink, even by 10 or 15 minutes, can be enough to let a craving pass. Engaging in a quick, absorbing activity shifts attention away from the urge and gives the brain time to reset. The goal isn't to avoid the craving forever, just long enough for its intensity to fade. Examples of distracting activities are:
- Going for a walk
- Calling someone
- Playing a video game
- Watching a movie
- Focusing on a task
- Cooking/baking
3. Grounding Techniques
Grounding techniques are simple exercises that redirect attention to the present moment and interrupt the spiral of overwhelming thoughts that often fuel a craving. Simple grounding methods could be:
- Deep breathing
- Naming five things you could see
- Splashing cold water on the face
These actions can calm the nervous system and remove the edge of intense urges.
4. Reaching Out for Support
Talking to someone, whether a sponsor, therapist, friend, or support group, can curb an alcoholic craving's power almost immediately. Cravings often thrive in isolation, and connection reminds a person that they don't have to manage the moment alone. Even a short conversation can shift focus and provide reassurance.
What Are Alcohol Cravings?
Alcohol cravings are intense urges to drink alcohol, often experienced by people who are addicted or dependent on alcohol. Craving alcohol can be physical or psychological, making it difficult to resist. Unlike a simple desire for a drink, a craving can feel overwhelming, as if it has a grip on you that you can’t wrench yourself free from.
However, with the right knowledge and coping tools, you can definitely learn how to manage alcohol cravings, which decrease in intensity the more you overcome them.
What Do Alcohol Cravings Feel Like?
The symptoms of alcohol cravings show up differently for different people, but they tend to combine physical, mental, and emotional signals. Recognizing the symptoms of alcohol cravings can make them easier to identify in the moment and help you be prepared to handle them.
Common symptoms include:
- A strong, persistent urge or preoccupying thought about drinking
- Physical sensations like a racing heart, sweating, or restlessness
- Irritability, anxiety, or a sudden drop in mood
- Difficulty concentrating on anything else
- A feeling of tension that seems to build until it's addressed
How Long Do Alcohol Cravings Last?
An alcohol craving typically peaks within minutes and fades within 15 to 30 minutes, especially if a person doesn't act on it. The exact timing and intensity vary from person to person and depend on various factors such as the duration and frequency of the person’s alcohol use.
Cravings can resurface multiple times a day, especially in early recovery or when triggers like stress, certain people, or specific emotions are present. Knowing how to deal with alcohol cravings in these moments can make a real difference in whether a craving passes or turns into a setback.
As the brain heals and adopts new coping patterns, cravings become less frequent and easier to manage. For some, especially those with a longer history of heavy drinking, occasional cravings can persist for months, but that doesn't mean recovery isn't working. It simply means the brain is gradually recalibrating after alcohol dependence.
How to Reduce Alcohol Cravings
Beyond in-the-moment coping tools, the most effective way to reduce alcohol cravings is to lower how often they're triggered in the first place. Addiction triggers may be specific people, places, emotions, or situations that tend to set off an urge to drink.
Below is a table showing different categories and examples of triggers:
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Psychological |
Environmental |
Physical |
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How to Curb Alcohol Cravings Long-Term
In addition to avoiding triggers, consider the following strategies to help you reduce cravings in the long term:
1. Seek Professional Help
Consider seeking support from a healthcare provider, therapist, or counselor who specializes in addiction treatment. They can provide personalized strategies and support.2. Join a Support Group
Joining a support group, such as Alcoholics Anonymous (AA), can provide you with a community of individuals who understand what you're going through and can offer support and encouragement.3. Develop Healthy Coping Mechanisms
Identify and develop healthy ways to cope with stress, anxiety, and other triggers that may lead to cravings. This could include exercise, meditation, hobbies, or therapy as substitutes for alcohol cravings.4. Change Your Environment
Consider changing your environment to reduce exposure to triggers. This could include avoiding places where alcohol is served or changing your social circle if necessary.5. Set Goals and Track Progress
Set clear, achievable goals for reducing or quitting alcohol consumption and track your progress over time. Celebrate your successes and learn from any setbacks.6. Practice Self-Care
Take care of your physical and mental health by eating a balanced diet, exercising regularly, and prioritizing sleep. Self-care can help reduce stress and improve overall well-being, making it easier to resist cravings.7. Stay Motivated
Stay focused on your reasons for wanting to reduce or quit alcohol consumption. Remind yourself of the benefits of sobriety and your progress so far.8. Be Patient and Persistent
Overcoming alcohol cravings takes time and effort. Be patient with yourself and stay persistent, even if you experience setbacks along the way.Are There Drugs to Stop Drinking Cravings?
There are a few alcoholism medications that can help reduce alcohol cravings. The drugs that stop drinking cravings include:
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Acamprosate (Campral): Helps reduce withdrawal symptoms and cravings.
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Disulfiram (Antabuse): Causes unpleasant reactions if alcohol is consumed, acting as a deterrent.
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Naltrexone (Revia or Vivitrol): Blocks the euphoric effects of alcohol and reduces the desire to drink.
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Topiramate: Originally used as an anti-seizure medication, it can also reduce alcohol cravings and consumption.
These medications are just one part of overall treatment and should only be taken under medical supervision and as directed.
Treatment Options for Alcohol Addiction
When cravings become frequent, intense, or hard to control despite attempts to cut back, they can signal a deeper dependence or addiction disorder. At that point, a range of evidence-based treatment options can help address both the physical and psychological aspects of alcohol addiction.
Effective treatment usually combines several approaches, tailored to the severity of the addiction and the individual's needs. A quality treatment plan usually includes one or more of the following: medication, behavioral therapy, counseling, family therapy, support group, and inpatient or outpatient rehab.
Learn How to Stop Alcohol Cravings with Avenues Recovery
If you’re determined to know how to stop alcohol cravings and are serious about addiction recovery, contact Avenues Recovery today to get help from our empathetic and supportive team. Our recovery experts have helped thousands achieve long-term sobriety. Together, we can beat your addiction too.
How to Stop Alcohol Cravings: FAQs
What supplements can help reduce alcohol cravings?
Some supplements that can help reduce alcohol cravings include N-acetylcysteine (NAC), kudzu extract, B-complex vitamins, and magnesium. These supplements have undergone preliminary research and have been found to help ease alcohol cravings. However, they are not FDA-approved treatments and should be considered supplementary, not a replacement for medical or behavioral treatment.
Why does the brain crave alcohol?
The brain craves alcohol because drinking triggers dopamine release in the brain's reward system, teaching the brain to associate alcohol with relief or pleasure and to seek it out again. Gradually, chronic use disrupts the balance of neurotransmitters, making the brain increasingly dependent on alcohol just to feel "normal". Cravings stem from altered brain chemistry, not just habit or lack of willpower.
What is the best replacement for alcohol?
The best replacement for alcohol depends on which aspect of alcohol you’re seeking. For social or ritual drinking, alcohol-free beers, mocktails, or sparkling flavored water can fill the habit and hand-to-mouth motion. For stress relief or unwinding, activities like exercise, a hot shower, or calming tea can address the underlying need for relaxation. You can learn many more techniques and ways to replace alcohol at our alcohol rehabs in Pennsylvania, Maryland or any one of our 18 facilities across the U.S.
What do 3 weeks without alcohol do to your body?
By three weeks alcohol-free, most people notice better sleep quality, more stable energy, and improved mental clarity. Liver function markers often begin improving, along with lower blood pressure, better hydration, and clearer skin. Many also report reduced anxiety and a noticeable drop in cravings, though the timeline varies based on how much and how long someone drank beforehand.
What is the pill that makes you not want to drink?
There are several prescription pills marketed to reduce drinking, the most popular ones being Naltrexone and Disulfiram (Antabuse). Naltrexone blocks the euphoric effects of alcohol and reduces the desire to drink, while Disulfiram causes unpleasant reactions if alcohol is consumed, acting as a deterrent.