Alcohol is an addictive substance and therefore if you’re going through addiction treatment, or even just looking to give up for a little while, such as during dry January or Stoptober, battling the cravings you might get can be tough.
They can arise out of nowhere and often feel incredibly overwhelming, with many people not able to combat them and succumbing to a drink once more. In private alcohol rehabs much of the treatment received revolves around finding healthy coping mechanisms for triggers, as well as ways in which to reduce the chances of cravings and they’re important skills to have to reduce the chance of relapse.
There are many tips from experts around these days that can help deal with alcohol cravings, so if you’re in the process of giving up, here are five top tips for combatting them…
Identify Your Triggers
Firstly, you should understand what is triggering your cravings in the first place. Triggers can occur for all manner of reasons. For example, they could be down to stress, certain social settings, or even particular times of the day or after certain meetings which could prompt the desire to take a drink.
By identifying the trigger points, you can then start to be active in your approach to combating them. That may be avoiding the triggers completely or having strategies in place to cope with the triggers better. For example, after a stressful day at work you may consider exercise rather than drinking, or practice deep breathing techniques. Essentially, a healthier alternative that will still relieve you from the triggering event.
Keep Yourself Busy
It’s simple, but really effective. Just keep yourself busy. When the urge to drink does strike, do something else that occupies your mind. This could be anything from walking to going to the gym, reading a book to cooking, gardening, painting or anything else. Ultimately, you just want to shift your focus to something healthier. This will reduce the time and energy spend on cravings and lead to a much healthier and happier lifestyle.
Reach Out for Support
You don’t have to face cravings alone. Reaching out to a trusted friend, family member, or support group can provide the encouragement and perspective you need in difficult moments. Talking to someone who understands your situation can help you feel less isolated and more empowered to resist the urge to drink.
Support groups, such as Alcoholics Anonymous (AA), offer a network of individuals who have faced similar challenges and can share their strategies for coping. Building a strong support system is invaluable in maintaining sobriety.
Practice Mindfulness and Grounding Techniques
Mindfulness and grounding techniques can help you stay present and reduce the intensity of cravings. When you feel a craving coming on, try focusing on your breath. Breathe deeply and slowly, paying attention to each inhale and exhale. This simple act can help calm your mind and body.
Grounding techniques, such as the 5-4-3-2-1 method, can also be effective. Identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This practice shifts your focus away from the craving and anchors you in the present moment.
Remind Yourself of Your Goals
When cravings feel overwhelming, take a moment to reflect on your reasons for quitting alcohol and the goals you’ve set for yourself. Write down your motivations and keep them somewhere visible, like on your phone or a sticky note on your fridge.
Remind yourself of the positive changes sobriety has brought to your life, such as improved health, better relationships, and a sense of accomplishment. Visualising these benefits can strengthen your resolve and help you stay committed to your journey.
