Most people have cravings when they give up alcohol. Cravings are a powerful urge to drink. They can be overwhelming. They can make you feel like giving in.
Try to weigh up the short-term discomfort of resisting a craving with the problems of giving in to it.
Non-urgent advice: Get help with problem alcohol use
For confidential advice, freephone 1800 459 459.
Causes of alcohol cravings
Cravings for alcohol can depend on how much you drink and how often.
Regular drinking often changes the way your brain senses rewards. You may begin to link alcohol with pleasure and stress relief. This makes you crave it.
Cravings can be extremely challenging, especially in the early days of giving up. These severe cravings usually ease after 7 days.
They can return often. But they usually become less intense and easier to manage over time.
Coping with alcohol cravings
To help cope with cravings, use the ‘4 Ds’.
Distract yourself
Distract yourself by focusing on something else.
Distraction tips to help with cravings
To distract yourself when you have cravings, you could:
- call a friend
- go out for some fresh air
- chew gum
- eat a healthy snack
- do something physical such as a yoga stretch, climb the stairs or sweep the kitchen
- do a short relaxation exercise
Delay
Delay acting on the craving. It usually peaks and reduces within 20 to 30 minutes. But this is not the same for everyone.
Deep breaths
Take 20 deep breaths.
Drink water
Drink a glass of cold water or fruit juice - sip it slowly.
Medicine to help you cope with cravings
You may need medicine to help you with alcohol cravings or withdrawal symptoms. Medicines are usually used together with talk therapy and support groups.
Non-urgent advice: Talk to your GP if you:
- are worried about cravings or withdrawal symptoms
- feel you need support to stop drinking