Ten Best Ways to Fight Alcohol Cravings

Ten Best Ways to Fight Alcohol Cravings

Are you struggling to overcome alcohol cravings and regain control of your life? You're not alone! Battling alcohol cravings is a common challenge for individuals trying to reduce their alcohol usage or sober up.

These intense urges can be triggered by various factors, such as stress, social situations, or even certain foods. However, with the right strategies and support, you can manage and overcome these cravings. In this comprehensive guide, we will explore effective techniques and practical tips on how to fight alcohol cravings and take steps towards a healthier and alcohol-free life.

Understanding Alcohol Cravings

Before diving into strategies on how to fight alcohol cravings, it's important to understand what they are and why they occur. Alcohol cravings are overwhelming urges or desires to drink alcohol, often accompanied by thoughts and physical sensations that can be difficult to resist. These cravings can arise due to a variety of reasons, including:

1. Chemical Imbalance in the Brain

Frequent alcohol consumption can disrupt the balance of chemicals in the brain, such as dopamine, which regulates pleasure and reward. When alcohol is consumed regularly, the brain associates it with pleasure, leading to intense cravings when alcohol is not available.

2. Withdrawal Symptoms

If you have been consuming alcohol regularly, your body may have developed a tolerance to it. When you try to cut back or quit, you may experience withdrawal symptoms, including anxiety, irritability, nausea, and intense cravings for alcohol.

3. Emotional Triggers

Cravings can also be triggered by emotional factors, such as stress, boredom, or sadness. Some individuals may have developed a habit of using alcohol as a coping mechanism for dealing with difficult emotions. When faced with these emotions, the urge to drink may become stronger.

4. Environmental Cues

Environmental cues, such as being in a bar or socializing with friends who drink, can trigger cravings. These cues serve as reminders of past drinking experiences and can make it challenging to resist the urge to consume alcohol.

How to Fight Alcohol Cravings

Now that we have a better understanding of alcohol cravings, let's explore how to fight alcohol cravings to help you overcome them and regain control of your life. Remember, everyone's journey is unique, so it's important to find the techniques that work best for you.

1. Recognize and Accept the Craving

When a craving for alcohol arises, the first step is to acknowledge and accept it. Instead of trying to suppress or ignore the craving, recognize it as a natural sensation that will pass with time. By accepting the craving without judgment, you can reduce its power over you.

2. Distract Yourself

Engaging in activities that divert your attention can be an effective way of fighting alcohol cravings. Find healthy distractions that you enjoy, such as going for a walk, calling a friend, practicing a hobby, or listening to music. These activities can help shift your focus away from the craving and provide a much-needed mental and emotional break.

3. Practice Mindfulness and Relaxation Techniques

Mindfulness and relaxation techniques can help you manage stress and reduce the intensity of alcohol cravings. Incorporate practices such as deep breathing exercises, meditation, yoga, or progressive muscle relaxation into your daily routine. These techniques can help calm your mind, improve self-awareness, and reduce the urge to consume alcohol.

4. Create a Supportive Network

Building a supportive network of friends, family, or fellow individuals in recovery can be instrumental in fighting alcohol cravings. Surround yourself with individuals who understand your goals and can provide encouragement and accountability. Attending support groups, such as Alcoholics Anonymous (AA), can also connect you with individuals who have experienced similar challenges and can offer guidance and support.

5. Identify and Avoid Triggers

Take time to identify the specific triggers that lead to alcohol cravings in your life. Whether it's certain people, places, or situations, understanding your triggers can help you develop strategies to avoid or navigate them successfully. If possible, remove triggers from your environment or find alternative activities to replace those associated with drinking.

6. Practice Self-Care

Prioritizing self-care is crucial when beating alcohol cravings. Focus on taking care of your physical, emotional, and mental well-being. Ensure you are getting enough sleep, eating a balanced diet, and engaging in regular exercise. By nurturing your overall health, you create a strong foundation for recovery and reduce the risk of succumbing to cravings.

7. Seek Professional to Fight Alcohol Cravings

If you find that beating alcohol cravings is overwhelming and affecting your ability to maintain sobriety, don't hesitate to seek professional help. A healthcare professional or addiction specialist can provide personalized guidance and support tailored to your specific needs. They may recommend therapy, medication, or other evidence-based treatments to help you manage cravings and address any underlying issues contributing to your alcohol use.

8. Set Realistic Goals

Setting realistic and achievable goals can help you stay motivated and focused on your recovery journey. Break down your larger goal of sobriety into smaller, manageable steps. Celebrate each milestone along the way, reinforcing your progress and reminding yourself of the positive changes you are making.{{CTA}}

9. Practice Self-Compassion

Recovery from alcohol addiction is a challenging process along with beating alcohol cravings, and setbacks may occur along the way. It's important to approach yourself with kindness and understanding. If you experience a slip-up or have a relapse, remember that it's part of the recovery journey. Learn from the experience, seek support, and recommit to your goals.

10. Build a Healthy Routine

Establishing a structured and healthy daily routine can provide stability and reduce the likelihood of succumbing to alcohol cravings. Plan your days with activities that bring you joy, purpose, and fulfillment. Engaging in hobbies, pursuing interests, and maintaining a balanced schedule can help fill the void left by alcohol and promote a positive lifestyle.


Beating alcohol cravings and regaining control of your life is possible with the right strategies, support, and mindset. By implementing techniques such as acknowledging cravings, distracting yourself, practicing mindfulness, and building a support network, you can effectively fight alcohol cravings.


DK Solutions Group- 5 Recovery Goals and How to Stick to Them

Ashley Addiction Treatment- Setting SMART Goals in Recovery

The Recovery Village- The Importance of Step-By-Step Goal Setting in Addiction

The smarter way to stay accountable
Real-time group support and personalized feedback to help you overcome addiction — no matter how many times you’ve tried.
Learn Morean iphone with the text identify where boundaries may have slipped

Find Effective, Evidence-Based Treatment in the Relay Program for Alcohol Addiction

There is help available to you if you or a loved one has a physical dependence or psychological dependence on alcohol. These urges and compulsive behaviors can control your life, but you can take back control. Relay's addiction recovery program provides a comprehensive, outpatient approach to behavioral change - at home, at your own pace. To each new program member, we provide a personalized recovery plan, a peer support group, progress tracking, journaling, and intelligent insights about your behavior patterns, all within a simple and secure mobile app Our proven approach helps program members achieve the best chance at long-term recovery without the time or expense of rehab or therapy. Try the Relay program for free here; if you need help as you get set up, contact us now at

relay logo

Get connected and stay accountable
with peers

Join a team

A better way to recovery, right in your pocket.

a cell phone with a text message on the screen