Alcohol Cravings

Deciding to cut down on drinking alcohol, or stop drinking alcohol entirely, is a positive step towards better health and wellbeing. However, reducing your alcohol intake can lead to intense cravings for alcohol and make cutting down seem like an uphill battle. With the right strategies and support, it is possible to manage alcohol addiction cravings and achieve long-term abstinence.

Key Takeaways

  • Alcohol cravings are a common obstacle for those seeking to reduce their alcohol consumption or achieve sobriety.

  • These cravings can be triggered by various factors, such as stress, social situations, or certain foods.

  • Understanding the underlying causes of alcohol cravings is essential for developing effective coping mechanisms.

  • A comprehensive approach to recovery involves not just insights and understanding but learning practical techniques and new habits too.

What are Alcohol Cravings?

Alcohol cravings can be intense, creating a powerful urge to drink that’s hard to ignore. When a craving hits, it might be difficult to focus on anything else until it passes. Cravings for alcohol are not a matter of weak willpower or lack of self-control. Instead, they stem from intricate biological processes occurring within the brain. Understanding these processes is crucial in addressing and managing alcohol cravings effectively. they occur. Most intense cravings only last a few minutes, so it is important to have a well-tried technique at hand to manage them.

Why Do We Experience Cravings for Alcohol?

Experiencing cravings for alcohol involves complex interactions within the brain, influenced by various factors. Here’s a closer look at why these cravings happen:

Changes in Brain Chemistry

Prolonged alcohol use can upset the balance of important chemicals in the brain, leading to intense cravings. When you drink alcohol, it boosts the activity of gamma-aminobutyric acid (GABA), which helps you feel calm, and dopamine, which makes you feel pleasure. Over time, your brain gets used to the presence of alcohol and starts producing less of these natural chemicals. This imbalance creates powerful cravings as your brain tries to regain its sense of normalcy, leading to a strong physiological need to drink.1

Genetic Factors

Cravings for alcohol can also be influenced by your genetic makeup. Certain genes can make you more susceptible to alcohol addiction by affecting how your brain responds to alcohol. For example, some people have genetic variations that make their dopamine receptors more sensitive, making them more likely to seek out the rewarding effects of alcohol. These genetic predispositions can increase the likelihood of developing strong cravings and dependence.2

Your Environment

Your environment plays a big role in alcohol cravings too. Memories of your upbringing and past social life can influence your desire to drink. For instance, being in places where alcohol is present, such as bars or social gatherings, can trigger cravings by association. Stressful situations or receiving bad news can also prompt the urge to drink as a remembered coping mechanism. Even positive recall, like being on holiday, can create a desire to drink.3

Understanding these factors can help you better manage and address your cravings, making it easier to navigate the challenges of reducing or quitting alcohol.1

How Do We Form Habits?

Our brains are quick at learning patterns. When we drink often in certain situations, our brain starts to expect alcohol in those settings which can make us want a drink.

Drinking alcohol often leads at first to positive feelings and mood improvement, reinforcing the desire to drink. This reinforcement can play a significant role in the development of habitual drinking patterns. When the brain consistently associates certain situations, emotions, or environments with alcohol consumption, it forms a powerful ‘habit loop’. This loop can drive cravings, making it challenging to resist the urge to drink.

Identifying and Managing Drinking Triggers

Cravings for alcohol often occur suddenly, sparked by something we call a trigger. These triggers can be memories, feelings, or things around us that make us want to drink.

  • Internal triggers: Memories, thoughts, feelings (like stress or sadness), physical feelings (like being tired or hungry).
  • External triggers: Places (like bars or parties), times of day (like after work), people (like drinking buddies). The smell of alcohol can also be a powerful trigger.

5 Common Alcohol Craving Triggers

  1. Feelings of stress and anxiety

  2. Social situations, such as parties or gatherings

  3. Certain places such as bars or sports events

  4. Specific times, like after work or on a Friday afternoon

  5. Certain foods or smells can trigger cravings for alcohol

Strategies for Avoiding Alcohol Triggers

Avoiding triggering situations can be challenging, but there are effective ways to manage them, many of which are taught in rehab and therapy: Remember that this is not about testing yourself but taking sensible precautions.

  1. Avoid high-risk situations: Steer clear of places associated with drinking and limit time spent with people who encourage alcohol use.

  2. Avoid negative situations: Learn some mindfulness techniques if your cravings are triggered by negative emotions such as anger.

  3. Seek support: Connect with an understanding friend and discuss cravings with someone you trust. If you live alone and loneliness triggers alcohol cravings then ensure you have someone to talk to in the evenings. Consider joining online sober groups or attending fellowship meetings such as AA.

  4. Prioritise sleep: Being tired can trigger the desire for a drink.

  5. Maintain well-being through diet and exercise: A healthy body contributes to a healthy mind. Practise self-care, make time for healthy food and exercise.

    In the long term, the focus should be on adopting a healthier lifestyle and daily routines so that triggers for drinking alcohol are not present in your daily life. This might include:

  • Learning mindfulness and meditation techniques, 

  • Finding new hobbies and interests e.g. art classes, learning an instrument, learning a language or going back to academic study,

  • Buying a pet to distract you,

  • Caring for house plants or your garden,

  • Joining a sports club or gym and growing your friendship circle to include sober friends.

  • Over time the cravings will reduce in intensity. Remember that progress may be gradual, but each step forward is significant.

Coping with Cravings

If your work to avoid triggers still results in cravings for alcohol then there are ways that you can manage this. Our therapist Chris Burn who has been sober for over 40 years has put together some tips to cope with alcohol cravings:

Distract Yourself

Distracting yourself can help occupy your thoughts and energy, reducing the urge to drink. Do not be passive when a craving starts but have a plan you can refer to. This should include the following:

  • Acknowledge and rationalise the craving. Challenge your thought processes behind the craving: What is happening here? Am I emotionally upset? Am I just bored?

  • Remind yourself that cravings only last, on average, fifteen minutes.

  • Do something immediately, however small:

    • A telephone call to a sober buddy

    • Clean your car

    • Do something around the house that you have been putting off for a while

    • Make a cup of tea

    • Run a bath

    • Change your location quickly – go for a walk or call on a neighbour – it clears the mind.

    • Speak to someone; arrange this person in advance, perhaps through the Alcoholics Anonymous fellowships.

    • Use simple thought-changing techniques that you have already practiced such as counting the number of trees in a park or red cars parked along the side of the road.

    • Force your mind to focus on something completely different by slowly reciting a favourite poem or remembering the words of a song.

Practice these techniques in advance, when things are going well so that you know what works best and how to use it. ‘The time to repair the roof is when the sun is shining’.

Action is crucial; never allow yourself to sit with the craving and hope that it will just go away.

Foods to Reduce Alcohol Cravings

A nutritious, balanced diet plays a crucial role in reducing alcohol cravings and supporting recovery. Proper nutrition can help stabilise mood, increase energy levels, and improve overall well-being, making it easier to resist the urge to drink.

• Fruits and vegetables: Rich in vitamins and antioxidants

• Whole grains: Provide steady energy

• Lean proteins: Help repair tissues and balance mood

• Omega-3 fatty acids: Support brain health

  1. Hydration: Drink plenty of water throughout the day.

  2. Meal planning: Prepare a weekly menu to ensure a varied, nutritious diet and reduce impulsive food choices.

  3. Limit sugar and caffeine: These can cause energy crashes that may trigger cravings.

  4. Vitamin supplements: Consult a healthcare provider about potential vitamin deficiencies common in recovery. A deficiency in certain nutrients can disrupt brain function and increase cravings for alcohol. For example, deficiencies in B vitamins, which are often depleted by alcohol use, can lead to mood imbalances and increased cravings.

By focusing on nutrition, you can give your body the support it needs during recovery. A well-nourished body is better equipped to handle stress and resist cravings for alcohol, making your journey to sobriety more manageable.

Mindfulness and Meditation

  • Meditation can help you learn to react less to alcohol cravings and break the hold that your triggers to drink have on you.

  • Regular meditation practice can help you become more comfortable with the thoughts and feelings that arise in moments when you crave alcohol.6

How Exercise Can Reduce Alcohol Cravings

Getting your body moving can be a powerful tool in fighting alcohol cravings. Physical activity such as cycling, running, or other aerobic exercise, has been shown to reduce alcohol cravings or alcohol consumption. Exercise can also help reduce stress and anxiety and improve mood and well-being, which can contribute to cravings for alcohol.7

What if You Can’t Curb Cravings Alone?

Finding Professional Help

If you’re struggling with alcohol cravings and the urge to continue drinking is overwhelming, seeking specialist support can be a vital step toward recovery. It’s important to remember that this isn’t a sign of weakness or anything to feel ashamed about; it’s a courageous and proactive move toward better health and well-being.

Experiencing Alcohol Cravings: When to Seek Help

If you’re experiencing intense cravings for alcohol that are difficult to control, it may be time to seek help. Professional support can provide you with the tools and strategies to manage these cravings effectively. Additionally, if you’re struggling to manage withdrawal symptoms, professional intervention is crucial. Withdrawal can be physically and emotionally challenging, and having medical support can ensure a safer and more comfortable process. Lastly, if you’re having trouble staying sober despite your efforts, seeking help from a professional can offer you tailored treatment plans, therapy, and support networks to strengthen your resolve and guide you through your journey to sobriety.

Medications to Fight Alcohol Cravings

Prescription medications can be a useful tool in treating alcohol cravings and aiding individuals in their recovery journey. There are three FDA-approved medications specifically designed to treat alcohol use disorder, including cravings: naltrexone, acamprosate, and disulfiram. Always take professional advice and have a clear plan for how and when to take these powerful substances.

Naltrexone works by blocking opioid receptors in the brain, which reduces the pleasurable effects of alcohol, thereby decreasing the desire to drink. Acamprosate is prescribed to individuals who have already quit drinking; it helps maintain abstinence by stabilising the chemical balance in the brain. Disulfiram creates an aversive reaction to alcohol, causing unpleasant side effects like nausea and vomiting when alcohol is consumed, which discourages drinking. These medications, when used under medical supervision, can significantly support individuals to curb alcohol cravings and maintain sobriety.8

Types of Addiction Treatment

Rehab

Rehab encompasses more than just detoxification; it includes therapy, coping strategies, life skills development, and aftercare—all within a comprehensive 28-day programme. Inpatient treatment at a residential rehab offers a safe and supportive environment for recovery. During the programme, you will gain a deeper understanding of alcohol use disorder and have the chance to explore your cravings and triggers with a psychotherapist. You will also be equipped with various techniques and strategies to manage alcohol cravings, laying the groundwork for long-term sobriety. A stay in rehab places you in a community of recovering people where you interact and learn important interpersonal and connection skills.                       

Outpatient Treatment

A day programme for alcohol cravings can provide flexibility and convenience for those who need to balance recovery with work or family responsibilities. Outpatient treatment allows you to receive professional support and therapy while maintaining your daily routines. This type of programme offers structured therapy sessions, group support, and access to medical professionals, all designed to help you manage cravings and stay committed to your recovery goals.

Kicking Cravings for Life

Deciding to cut down on drinking alcohol, or stop drinking alcohol entirely, is a positive step towards a much healthier lifestyle and better self-care. However, reducing your alcohol intake can lead to cravings for alcohol. These can be quite intense and powerful, especially if you’re in the early days of your recovery from addiction. With the right strategies and support, it is possible to manage cravings and achieve long-term sobriety. Remember, seeking help is a sign of strength and maturity, and with perseverance and the right resources, long-term sobriety is within reach.