You’ve made the decision to quit drinking because your life has become unmanageable. Maybe it’s impacting your job, your relationships, or your mental health. You want to stop — but those intense alcohol cravings keep pulling you back in.
Sound familiar?
If so, you’re not alone — and there is a way through. In this post, I’ll walk you through a five-step strategy to stop alcohol cravings, manage the urge to drink, and start building the sober life you deserve.
First, Let’s Be Honest: Cravings Are Powerful — But Manageable
Cravings can feel overwhelming, like a tidal wave crashing down. But here’s the truth:
???? There’s no magic pill.
???? There’s no trick that will instantly erase cravings.
It took time for alcohol to become a dominant force in your life — and it takes time to unlearn it. But the five steps I’m sharing below do work. They helped me, and they’ve helped countless people in my sobriety community stay strong when cravings hit.
Step 1: Recognize That a Craving Is Just a Feeling — Not a Command
This is a mindset shift that changes everything.
A craving is just an intense emotion — like anger, sadness, or fear. It feels urgent, but that doesn’t mean you have to act on it.
Let’s break it down:
- If someone cuts you off in traffic and you get angry, you don’t jump out of your car and start a fight, right?
- If a toddler screams for ice cream, you don’t always give in — because you’re the adult.
Cravings work the same way. They scream for attention, but you don’t have to listen. Think of the craving like an inner toddler yelling, “Drink now!” You can acknowledge the feeling without obeying it.
???? The more often you don’t give in, the more power you take back. Over time, the craving gets quieter.
Step 2: Have a Plan to Distract Yourself
Cravings don’t last forever — they come in waves. Your job is to ride the wave without wiping out.
One of the most effective strategies?
???? Play the tape.
Here’s how it works:
- Imagine what will happen if you drink tonight. You’ve seen this movie before.
- Ask yourself: Will it really end well?
- Think about how drinking usually ends for you — maybe a blackout, regret, missed work, or a fight with someone you love.
Write it down. The act of writing:
- Grounds you in reality
- Slows down impulsive thinking
- Helps you see the pattern for what it is
Now flip the tape:
What happens if you don’t drink?
- You wake up clear-headed
- You show up for work or family
- You feel proud of yourself
- You start breaking the cycle
???? “Playing the tape” gives you a moment of clarity in the fog of craving.
Step 3: Make It Physically Hard to Access Alcohol
If alcohol is within arm’s reach, the battle is harder than it needs to be. That’s why it’s important to create barriers between you and the bottle.
Try this:
- Remove alcohol from your home. If others in your home drink, ask them to help hide or lock it away.
- Delete alcohol delivery apps or log out of online liquor stores.
- Give someone else your car keys if you’re tempted to drive to the store.
- Ask a trusted friend to hold your credit card temporarily if needed.
???? The harder it is to access alcohol, the more time you give yourself to think — and choose differently.
Step 4: Build a Go-To List of Healthy Distractions
If alcohol has been your only coping mechanism, it’s time to create new ones.
Make a list of 4–5 things you genuinely enjoy that you can do when a craving hits. Keep it simple and accessible.
Some ideas:
- Go for a walk (a top tool — it shifts your mental state fast)
- Cook something new
- Listen to music or play an instrument
- Read a favorite book
- Take a hot or cold shower
- Call a supportive friend
The key is that these are things you’ll actually want to do — not just things you “should” do. The more enjoyable your distraction, the more effective it is.
???? The craving needs fuel. Your job is to take the fuel away by changing your focus and engaging with the real world.
Step 5: Celebrate Every Victory — Big or Small
Every time you resist a craving, celebrate it. Seriously — give yourself credit.
Write down:
- What triggered the craving
- What you did to handle it
- How you felt after choosing not to drink
This does two things:
- Builds confidence – You’re proving to yourself that you can ride the wave.
- Creates a playbook – Next time a craving hits, you’ll know exactly what to do.
And if you do slip up? Give yourself grace. This is about progress, not perfection.
???? Cravings lose power when you realize they don’t control you — and you have a growing list of wins to prove it.
Final Thoughts: Cravings Get Quieter — If You Keep Showing Up
The early days are the hardest. Cravings hit the loudest right after you quit — but they don’t stay that way.
Every time you:
- Resist a craving
- Ride the wave
- Choose a new coping strategy
…you’re retraining your brain. And over time? The cravings fade. They come less often. They get weaker.
You can get through this. And the sober version of you? Stronger. Clearer. Happier.
???? GET MY FREE 7-DAY SOBRIETY PLAN HERE: https://soberdad.kit.com/7dayplan
