How to Get Through Alcohol Cravings: A Gentle Step-by-Step Guide
1. Understand What’s Happening in Your Brain
Alcohol cravings aren’t about weakness or lack of willpower - they’re your brain adjusting. When you drink regularly, alcohol floods your brain with dopamine, linking it to pleasure and relief.
When you stop drinking, your brain naturally seeks that feeling again. These urges peak, then fade. With time, your brain balances itself, and cravings lose intensity.
Remember: cravings are a sign of healing, not failure.
2. Recognize the Lie Alcohol Tells You
When a craving hits, your brain replays the old promises: relaxation, fun, connection. But alcohol only offers temporary relief, followed by anxiety, regret, and disconnection.
Shift from “I can’t drink” to “I don’t drink because I know the truth.”
That small change turns deprivation into empowerment. Sobriety isn’t about missing out; it’s about choosing freedom and peace.
3. Use Mindset Shifts to Quiet “Just One” Thinking
Thoughts like “I deserve this” or “Just one won’t hurt” are common. Here’s how to shift them:
Play the tape forward: Imagine how you’ll feel later (anxious, regretful, or tired).
Remember your why: The peace, presence, and energy you’re rebuilding.
Recognize the voice: It’s the craving talking, not your true self.
Focus on 20 minutes: Most cravings pass within half an hour.
Celebrate your wins: Every time you resist, you rewire your brain toward freedom.
4. Have Healthy Alternatives Ready
When cravings strike, take action fast. Having gentle, grounding alternatives helps you redirect that energy.
Move your body: Walk, stretch, dance, or breathe deeply.
Soothe your senses: Make a mocktail, light a candle, or take a bath.
Connect: Text a sober friend or join a recovery group.
Distract: Watch a comforting show, read, or play with your kids or pets.
Rest and refuel: Eat something nourishing or journal through what you’re feeling.
Keep your list nearby (on your phone or fridge) so you’re ready when cravings appear.
5. Reach Out … You’re Not Alone!
Alcohol cravings feel heavier when you’re isolated. Reaching out can instantly lighten the weight.
Build a small support circle: friends, sober communities, or a coach who understands. Let them know it’s okay if you reach out just to say, “I’m having a craving.” You don’t need fixing; you need connection. Here is another method of free support when you need it most: Tools for cravings
6. Reframe Cravings as Growth
Each craving is a chance to grow stronger. When you move through one, you’re proving that you can sit with discomfort and still choose what’s best for you.
Try keeping a simple craving log:
What triggered it
What you did instead
How long it lasted
How you felt afterward
You’ll start to notice patterns, and how resilient you really are.
7. Be Gentle With Yourself
Cravings don’t mean you’re failing - they mean you’re healing! Your brain and body are learning new patterns, one day at a time.
When you feel discouraged, remind yourself:
“This is part of recovery.”
“Each craving I ride out makes me stronger.”
Progress isn’t linear, and that’s okay. Every day you choose to stay present, you build strength and peace.
A Quiet Reminder
Each time you ride out a craving, you’re choosing yourself… again and again.
You’re healing your brain, calming your body, and reclaiming your peace.
You’re proving that alcohol doesn’t define you.
One craving at a time, one choice at a time, you’re creating a life that’s calm, clear, and entirely your own.
Xx -
Shannon