How to deal with alcohol cravings
Alcohol cravings are strong urges to drink that can feel hard to ignore. This guide explains what cravings are, why they happen, and practical ways to cope with them. It also shows where to find help with alcohol in Stoke-on-Trent and across the UK.
An alcohol craving is a strong desire or urge to drink alcohol. Cravings can come and go, and they often feel stronger at certain times, like in the evening or when you’re stressed. Having cravings doesn’t mean you’ve failed - they are a normal part of recovery and change.
Cravings vs withdrawals
Cravings are thoughts or urges to drink, often triggered by habits, feelings, or places linked to alcohol. They can feel uncomfortable, but they are not usually dangerous on their own.
Alcohol withdrawal is what happens when the body is physically dependent on alcohol and reacts when drinking suddenly stops. Withdrawal can cause symptoms like shaking, sweating, sickness, or even seizures. If you are alcohol dependent, it is dangerous to cut down or stop drinking without specialist support.
If you’re unsure whether what you’re feeling is a craving or withdrawal, it’s safest to get professional advice and support.
What causes alcohol cravings?
Alcohol affects the brain’s ‘reward system.’ Over time, the brain learns to expect alcohol in certain situations. Cravings can be triggered by lots of things, like:
- Stress, worry, or strong feelings
- Places or people linked with drinking
- Certain times of the day, like after work
- Tiredness or boredom
Online tools
Deep breathing
Try this relaxing breathing exercise to reduce your stress and find some calm, wherever you are
Find a new distraction
Find new ways to relax and take your mind off worries and cravings.
Your time out toolkit
Try these tools to calm your body when you are overloaded by stress or overwhelming emotions.
How long do cravings last?
A craving can feel very strong, but most only last an hour or so at most. Sometimes they only last a few minutes. They may come back, but they don’t last forever.
It may help to think of them as a wave that builds up, peaks, and then goes away. Learning to ride them out safely can make them easier to manage.
What should I do if I am craving alcohol?
There are many safe, effective ways to deal with cravings. Different things work for different people, so it can be helpful to try a few.
Do alcohol cravings ever go away?
For many people, alcohol cravings become weaker over time. In the early stages of stopping drinking, they might happen often, but as your body and mind get used to life without alcohol, the cravings usually get shorter and less strong.
Cravings are completely normal and say nothing about your commitment to your recovery goals, whatever they may be. Some people may still have cravings many months or even years after their last drink, but with practice and support, they are much easier to handle.
When to get support
Cravings are normal, but you should get specialist help if:
- Cravings feel constant or overwhelming
- You drink to stop withdrawal symptoms like shaking or sweating
- You have tried to stop, but can’t manage on your own
- Drinking is causing harm to your health, work, or relationships
If alcohol cravings are making life difficult, you don’t have to face them alone. Support in Stoke-on-Trent is available through our free, confidential service.
How we can help
We can help you:
- Learn safe ways to manage alcohol cravings
- Talk through your triggers
- Join groups where others share what works for them
- Get support for health and wellbeing while cutting down
If you are aged 18 or over, you can visit our drop-in without an appointment or referral. Pop in during our drop-in times to chat to a friendly, trained Recovery Worker.
If you are a young person, email us: ypreferrals@sotcdas.org.uk
If you are outside Stoke-on-Trent, visit WithYou to find a local support service.
