Managing Urges to Drink

In early recovery it’s not unusual to have strong feelings that may make you think you want a drink. Those ‘urges’ or ‘cravings,’ can be anything from a thought popping into your head to a physical feeling, or wave of emotion. It’s like your brain is pulling you in two different directions, and it can feel like you’re losing control.

The good news is, it will get easier! As you learn new ways to handle these urges, they’ll start to feel less intense. You’ll also start to feel more confident you can deal with them, if they pop up now and then. Remember, if you’re struggling with cravings at any point, don’t hesitate to reach out to a therapist, sponsor, or friend in recovery. Don’t let feeling embarrassed stop you from getting the help you need.

Recognize triggers

An urge to drink can be set off by:

External triggers. People, places, things, or times of day that offer drinking opportunities or remind you of drinking. These “tempting situations” are more obvious, predictable, and avoidable than internal triggers.

Internal triggers. These can be puzzling because the urge to drink just seems to “pop up.” But if you pause to think about it when it happens, you’ll find the urge may have been set off by a fleeting thought, a positive emotion such as excitement, a negative emotion such as frustration, or a physical sensation such as a headache, tension, or nervousness.

Consider tracking and analyzing urges to drink for a couple of weeks. This will help you become more aware of when and how you experience urges, what triggers them, and ways to avoid or control them.

Avoid tempting situations

In many cases, your best strategy will be to avoid taking the chance that you’ll have an urge, then slip and drink. Socially, avoid activities involving drinking. If you feel guilty about turning down an invitation, remind yourself that you are not necessarily talking about “forever.”

When the urges subside (and they will!) or become more manageable, you may decide to ease gradually into some situations you now choose to avoid. In the meantime, you can stay connected with friends by suggesting alternate activities that don’t involve drinking.

Cope with triggers you can’t avoid

It’s not possible to avoid all tempting situations or to block internal triggers, so you’ll need a range of strategies to handle urges to drink. Here are some options:

Remind yourself of your reasons for making a change. Carry your top reasons on a wallet card or in an electronic message you can access easily, such as on a mobile phone or saved email.

Talk it through with someone you trust. Have a trusted friend/sponsor on standby for a phone call, or bring one along for support in situations where you might be tempted to drink.

Distract yourself with a healthy, alternative activity. For different situations, come up with engaging short, mid-range, and longer options, like texting or calling a trusted friend, working out, meditating, taking a walk, yoga, or doing a hobby — even taking a power nap!

Challenge the thought that drives the urge. Stop it, analyze the error in it, and replace it. Example: “It couldn’t hurt to have one little drink. WAIT a minute—what am I thinking? One could hurt, as I’ve seen ‘just one’ lead to lots more. I am sticking with my choice not to drink.”

Ride it out without giving in. Instead of fighting an urge, accept it as normal and temporary. As you ride it out, keep in mind that it will soon crest like an ocean wave and pass.

Leave tempting situations quickly and gracefully. It helps to plan your escape in advance.

(Source: Visit https://rethinkingdrinking.niaaa.nih.gov/tools/worksheets-more/handling-urges-drink)