How to Stop Alcohol Cravings: 12 Things That Work Right Now
5 min read · All articles
A craving feels urgent, permanent and impossible to ignore. It's none of those things. Cravings rise, peak and pass — usually within 15 to 30 minutes. The goal isn't to never feel them; it's to ride them out.
In the first five minutes
- Name it. Say "this is a craving" out loud. Labelling it puts a bit of distance between you and the urge.
- Delay, don't decide. Tell yourself you'll decide in 15 minutes. You rarely want it as badly by then.
- Drink something else. Cold sparkling water, tea or a soft drink in a nice glass satisfies the ritual.
- Eat. Hunger and low blood sugar make cravings louder. A snack helps more than you'd expect.
Changing your state
- Move. A five-minute walk, some stairs or a few stretches shifts your body chemistry.
- Change rooms. Cravings are tied to places. Leave the kitchen, the sofa or the bar.
- Breathe slowly. Breathe in for four, out for six, for two minutes.
- Take a shower. It's a full reset for your senses.
Using your head
- Urge surfing. Notice where you feel the craving in your body. Watch it rise and fall like a wave without acting on it.
- Play the tape forward. Picture tomorrow morning — after the drink, and without it.
- Text someone. You don't have to explain. "Hey, what are you up to?" is enough.
- Watch something motivating. A short clip from someone who has been there can flip your mindset in under a minute.
Make it easy next time
The fewer decisions you have to make mid-craving, the better. Keep alcohol-free drinks stocked, know your trigger times, and keep a one-tap tool on your phone's home screen. Skip That Drink was built for exactly this moment: tap, watch, pick something to do, and let the wave pass.
Craving a drink right now?
Tap for StrengthThis article is general information, not medical advice. If you're worried about your drinking, please talk to a doctor.