Alcohol cravings: what they are and how to beat them

Cutting back or quitting drinking can lead to alcohol cravings. These can feel quite powerful and can make it difficult to resist the urge to drink. However, with the right coping mechanisms in place, you can overcome cravings and continue along your path to wellbeing. 

Understanding alcohol cravings 

Craving alcohol means you have a strong urge to drink. You may find it hard to concentrate on anything else, which can make it even more challenging to resist having a drink.  

Cravings are common in the early stages of recovery, when you haven’t had a drink for a certain length of time, and you may experience them on and off for a number of years. Usually, a craving lasts between 5 to 15 minutes. 

Emotionally, they can manifest as: 

• A strong desire for relief or escape from negative emotions, such as stress, anxiety or boredom
• Feelings of frustration, guilt or a sense of losing control 
• Mood swings or irritability when you’re unable to have a drink
• A sense of emptiness or sadness that feels difficult to manage
• Difficulty finding pleasure or release in other activities
• Constantly thinking about drinking

Physically, cravings can cause:

• An overwhelming need or urge to have a drink
• Feelings of tension, restlessness or an empty sensation in the stomach
• Headaches, fatigue, low energy, poor appetite or insomnia 
• Physical discomfort that feels like it can only be relieved by drinking
• Increased heart rate or sweating when you’re trying to resist drinking

Triggers for alcohol cravings

Triggers are internal or external cues that can set off cravings or the urge to drink. They can be thoughts, feelings, situations or even places that remind you of drinking, or make you want to use alcohol to feel better or cope.

Internal triggers can include:

• Experiencing stress or worry, such as concerns about work or personal issues
• Feeling the need to have a drink as a ‘reward’ after a long or difficult day
• Wanting a drink as a distraction or escape from problems or uncomfortable emotions
• Physical sensations like fatigue, restlessness, or low energy that make drinking feel like a quick solution to make you feel better

External triggers can include:

• Being in certain places, like bars, pubs, or restaurants where alcohol is served
• Attending social events or gatherings where drinking is common
• Specific times of the day, such as evenings or weekends when drinking is part of your routine
• Spending time with people who drink or encourage you to join in

Alcohol cravings may indicate a deeper problem that needs professional attention if they occur frequently and become difficult to control. You may need further support if you experience them regularly or find they are disrupting your work and social life.

How to manage alcohol cravings

Managing alcohol cravings becomes more achievable when you understand your triggers and have  some effective coping strategies ready to use. 

In this video, Consultant Psychiatrist David McLaughlan, describes the temporary nature of cravings, rising and falling like a wave. Learning how to “surf the urge” involves accepting the craving is there and actively distracting yourself.  

Immediate coping strategies 

When alcohol cravings arise, remember that they’re temporary and will go away on their own. Acknowledge and accept the craving, and try some of these strategies to distract yourself in the moment:

Exercise  - Exercise can release ‘feel-good’ chemical dopamine, lowers stress levels and boosts endorphins, which can improve mood and reduce the urge to turn to alcohol for relief.

Mindfulness-based techniques  - practising deep breathing, meditation, body scanning or yoga can reduce stress and help you to be more aware of your cravings without acting on them. These techniques encourage calmness and self-awareness, making it easier to resist urges.

Cognitive distractions  - actively engaging your mind in activities like puzzles, games, reading or playing a musical instrument can distract you from the craving and keep you engaged in something positive.  

Journaling - writing down your feelings, thoughts or experiences can help you process emotions, release tension and identify triggers for your cravings. Journaling can also be used to reaffirm your reasons for cutting back or quitting alcohol and stay on track with your progress. 

Long-term strategies 

Long-term strategies for managing alcohol cravings include addressing the underlying causes for your cravings, understanding your triggers and creating sustainable habits.

Understanding triggers - recognising and avoiding triggers, especially in early recovery, can reduce the risk of giving in to drinking. Make a note of what comes up before or when you’re experiencing a craving as this will help you to understand your triggers. Once you’re more aware of your triggers, it’s easier to anticipate and manage them.

Learning to manage stress and difficult emotions - alcohol is often used to cope with stress or difficult emotions, so it’s important to learn alternative coping strategies. That includes building a healthy routine, changing your habits and planning ahead. 

Building a healthy routine  - a healthy routine provides structure, reduces triggers and builds new habits. It enables you to replace alcohol-related habits (such as drinking after work) with healthier alternatives, such as going to the gym. Regular sleep, a healthy diet, and self-care routines can improve your physical and mental health and make it easier to manage cravings. 

Creating a personalised recovery toolkit - building a personalised recovery toolkit you can draw on when you’re experiencing cravings can support your long-term sobriety. You could:

• Write down your triggers and identify healthy coping mechanisms for each 
• Include practical tools such as deep breathing exercises 
• Design an exercise routine that you can easily follow 
• Make a box filled with self-soothing aids (like a particular smell or herbal teas) and pictures of loved ones 
• Create a list of friends, family members, support groups or helplines you can reach out to when you experience cravings
• Place your reasons for cutting down or quitting somewhere you can see them often 
• Plan your meals and self-care activities for the week
• Think of alcohol-free social activities 
• Plan for an emergency when cravings become overwhelming. For example, calling a particular person, mindfulness techniques, or doing an intense physical activity

Professional support 

If you’re finding it hard to manage cravings on your own, it’s important that you reach out for professional support. With guidance, therapy, medication, and other interventions, recovery becomes easier, safer and more effective. 

Your GP is a good first step to take for initial support and advice. You can also find other support options near you in directories like the Hub of Hope. 

Guidance for friends and family 

Families and friends play an important role in supporting a loved one dealing with alcohol cravings. 

Recognising signs of cravings

Look out for emotional, behavioural and physical signs of alcohol cravings:

• Emotional: increased irritability, anxiety, or restlessness
• Behavioural: looking for opportunities to drink, making excuses to drink alcohol, or preoccupation with alcohol-related conversations 
• Physical: tension, pacing, or tremors/shaking

Offer support without enabling

These are several dos and don’ts when you’re dealing with a loved one with alcohol cravings.

What to do:

• Approach conversations with empathy and without judgement
• Use open, non-confrontational language and tone, for example, “I’m here to help if you need support” or “I’ve noticed you seem stressed lately and I’m worried about you”
• Encourage them to try healthy coping strategies, like exercise or creative expression
• Listen – allow your loved one to share their feelings and struggles without interrupting or judging them
• Reassure them that cravings are a normal part of recovery, and they don’t have to face them alone
• Remember it’s not your responsibility to solve their problems. Encourage them to seek professional support if they’re struggling to manage their cravings

What to avoid:

• Don’t supply alcohol or make excuses for their drinking behaviour
• Don’t cover up for them or make excuses on their behalf
• Try not to blame them or get angry
• Don’t suffer in silence – you can get support too

Educate yourself and find support

It’s helpful to educate yourself on alcohol cravings and addiction. When you understand what your loved one is going through, it’s easier to support them.

Organisations such as Al-Anon provide a safe space for families to share their experiences, learn coping strategies and receive emotional support. Read up as much as you can on the subject, and speak to the person themselves . By understanding addiction, you can offer the best support you can.