Cravings of alcohol are already intense, usually overwhelming physical as well as emotional urges to drink that can come up unexpectedly during the recovery phase. To handle alcohol cravings in an effective manner, one must recognize personal triggers, practice behavioral techniques such as “urge surging,” and construct a spoiled support system. 

Moreover, it also aids in understanding that alcohol cravings are a generic neurobiological response to alteration – not the sign of a failure – and a specific single craving generally passes within a period of 15-20 minutes. For most individuals suffering from AUD (Alcohol Use Disorder), behavioral tactics coupled with MAT or Medication-Assisted treatment give the most robust foundation for enhanced, long-term sobriety. 

Here is our comprehensive guide on how to overcome alcohol cravings. Let us get started: 

Understanding Alcohol Cravings & Triggers

When any individual consumes alcohol extensively or over the course of a long period, the chemistry of their brain gets altered in order to accommodate the substance’s constant presence. The reward system of their brain becomes fully dependent on alcohol for releasing certain neurotransmitters that produce feelings like relaxation, euphoria, etc. When alcohol gets removed, the brain then attempts to re-stabilize, which then manifests itself as intense cravings.

The said urges very rarely happen in a vacuum; they generally get activated by triggers, which fall into two main categories:

• External Triggers: External triggers include certain people, places, times of day, or numerous social situations that are associated with your usage of alcohol in the past. Some common examples are attending a party, moving past a familiar alcohol-serving place, or interacting with past drinking companions. 

• Internal Triggers: These include physiological or emotional states that cause the urge to drink. Some factors are stress, anxiety, boredom, loneliness, or in some cases, physical pain. Each can cause a serious craving to seemingly “pop up” without any prior indicators. 

The Duration of Alcohol Cravings

The cravings’ timeline varies as per the AUD’s severity as well as the unique psychology of the individual. During the early detox phase (the first 5-7 days), cravings are, in most cases, very severe, coupled with numerous physical withdrawal symptoms.

While the general cravings’ frequency diminishes majorly over the first 2-3 weeks or months of being sober, occasional urges can last for a much longer period of time. However, the episode of an individual craving is very brief. Research showcases that if you do not fall prey to the urge, a general craving peaks and subsides within 20 minutes. The main secret to handling them is merely finding a method to ride out that particular window of time. 

Actionable Strategies to Handle Alcohol Cravings

Handling craving demands a very proactive, recognize-avoid-cope approach. The evidence-based tactics mentioned below can aid you navigate the tough moments. 

1. Practice “Urge Surfing” 

Urge surfing refers to a mindfulness technique that is leveraged in cognitive behavioral therapy. As opposed to fighting the alcohol craving or feeling guilty regarding it, you treat it like an ocean wave. Think of it like this – it builds up in terms of intensity, crests, and then breaks off and drains away. 

• How to do it: Remain quietly seated and focus on your body’s physical sensations. Notice your heart rate as well as breathing. By observing the craving from an objective perspective as opposed to fighting it, you snatch away its power, and thus, the feeling or urge will quickly pass. 

2. Recognize & Avoid Any High-Risk Situation

During the phase of early recovery, avoidance is deemed one of the most potent tools. If specific environments constantly push or trigger your urge to drink, it is always best to remove them from your set routine temporarily. Keep your residence free of alcohol, respectfully decline invitations to events that are centered around drinking, and avoid any route that takes you past any of your old drinking spots. 

3. Distract & Redirect

Since the average alcohol craving only lasts for a few minutes, having a healthy distraction ready and waiting can smoothly guide you through the uneasiness and discomfort. Make a list of immediate, highly-engaging activities you have the option to turn to when a craving hits. Some examples include: 

• Contacting a trusted sponsor or friend.
• Going for a short & brisk walk.
• Indulging in a short yet intense physical workout. 
• Practicing deep-breathing exercises. 

4. Challenge Your Thoughts

Addiction can significantly distort your thinking, paving the way to rationalizing such as “Just one drink will not hurt.” When this specific thought comes up, stop, and proactively challenge it. Make sure to remind yourself of the consequences that “only one” drink has caused in the past. Moreover, remember to keep a physical/digital list of all reasons you opted for recovery, and read it whenever your resolve wavers. 

Medication-Assisted Treatment (MAT) & Clinical Support

While certain behavioral intentions are important, you do not only need to depend on willpower alone. MAT or Medication-Assisted Treatment is deemed a gold-standard approach in the realm of addiction medicine that actively addresses the cravings’ physiological root. 

In the case of alcohol use disorder, FDA-approved medications such as Vivitrol (extended-release naltrexone) can prove to be life-altering. Administered in the form of a monthly injection, Vivitrol blocks the brain’s opioid receptors, thereby effectively removing the rewarding, euphoric effects that alcohol causes and majorly minimizing the frequency and cravings’ intensity. 

Take the First Step Towards Recovery with AllianceMD

You do not need to fight alcohol cravings alone, and seeking help should not mean letting go of your life. AllianceMD offers premier, outpatient-based addiction treatment across the Northwest Indiana region. Our proven stigma-free approach means that you get highly-individualized, evidence-based care while staying active in both your career as well as your family life. 

Whether you require support handling alcohol cravings via MAT, well-rounded behavioral counseling, or dual-diagnosis mental healthcare, our professional and compassionate team is readily available for you. With same-day as well as early appointments available, your road to recovery can begin today. Get in touch with us today!

Frequently Asked Questions (FAQs)

1. Are cravings of alcohol an indication of relapse? 

1. No, experiencing cravings is not deemed a sign of relapse or failure in the journey of recovery. Cravings are deemed a typical, expected symptom of the brain healing from SUD or Substance Use Disorder. 

1. What is the duration of an average alcohol craving? 

1. While it may seem to be endless at the moment, the acutely intense phase of alcohol craving generally lasts between 15-20 minutes. If you can distract your mind successfully or practice mindfulness during this short period of time, the craving will naturally subside. 

1. Can medication fully stop alcohol cravings? 

1. While there is no medication that is deemed a magical cure, FDA-approved treatments such as Vivitrol (Naltrexone) can majorly minimize the intensity as well as frequency of cravings. When paired with comprehensive behavioral counseling, MAT aids in stabilizing the brain chemistry so patients can remain focused on rebuilding their life without the continuous distraction that urges cause.