How to Manage Cravings Using the 5Ds Strategy

What are alcohol cravings?

Alcohol cravings can be a sign of withdrawal, or they can be triggered by specific situations or settings in your daily life. Perhaps it’s visiting your local pub, attending a mate’s barbecue, or heading to the beach during summer holidays. Emotions, particularly stress from work or family pressures, can also spark these cravings, as they tempt you with the promise of relaxation that a drink can bring.

Habits are another potent source of cravings and can be quite challenging to overcome. Many Australians develop routines around alcohol, such as unwinding with a cold beer after work or pairing dinner with a glass of wine. These commonplace scenarios serve as a signal to start drinking.

But there’s a strategy to combat these cravings, known as the 5D’s – Delay, Drink water, Distract, Deep Breathing (de-stress), and Decatastrophise. This method can be a valuable tool when cravings strike. We suggest putting together a relapse prevention plan so you can be prepared when cravings creep up. See the download at the end of this article. Keeping a cravings journal is also useful to gain a better understanding of your triggers. Read our article about Cravings for more information and download our Craving log.

The 5D’s Relapse Prevention Strategy 

Delay

Cravings are like waves, constantly ebbing and flowing. Postpone that decision to relapse for just 20 minutes, and you’ll often find the urge dissipates naturally. Research shows that most cravings peak and then subside within 15-20 minutes if not acted upon.

Drink water

When a craving hits, immediately drink a large glass of water. Not only does this give you something else to consume instead of alcohol, but it also helps address dehydration which can sometimes be mistaken for alcohol cravings. Australia’s hot climate makes staying hydrated especially important, and this simple step can reduce the intensity of cravings significantly.

Distract

When those cravings sneak up, quick distractions can be your best ally. Keep a ready list of go-to activities that can steer your mind away from those cravings. This way, when the moment comes, you’re already equipped to navigate through it. Remember, each craving avoided is a step forward on your path to recovery.

Here are some ideas to get you started:

• Prepare a healthy snack or a meal
• Take the dog for a walk in your local park
• Water the plants in your garden
• Have a long shower or bath
• Call a friend and ask how they’re going
• Brush your teeth
• Exercise
• Clean the house
• Try a mindfulness app

Deep breathing (de-stress)

Harness the power of your breath to weather the storm of cravings. Taking a moment to breathe deeply can be your anchor, helping you make mindful, positive choices. Diaphragmatic breathing (also called belly breathing) has strong scientific evidence for reducing stress and anxiety that can trigger cravings.

How to practice diaphragmatic breathing:

1. Find a comfortable position, either sitting or lying down
2. Place one hand on your chest and the other on your stomach
3. Breathe in slowly through your nose, feeling your stomach expand (your chest should move only slightly)
4. Exhale slowly through your mouth, feeling your stomach fall
5. Focus on the sensation of your breath for 2-5 minutes

This technique activates your body’s relaxation response, countering the stress that often triggers alcohol cravings. Research shows regular practice can significantly reduce anxiety and improve your ability to manage difficult emotions.

Decatastrophise

In the throes of a craving, you might feel a wave of panic and thoughts like “I can’t handle this” or “I’m going to fail, I should just give in.” Try not to let these thoughts guide your actions. Reposition your thinking towards more accurate ideas, such as “This is tough, but it’s temporary and will soon pass.” Remember that thousands of Australians successfully overcome alcohol cravings every day.

How to create a relapse prevention card 

Download a copy of our replace prevention card, or follow the steps below to create your own. 

1. Fold a piece of paper into four squares. 
2. One the first square, write out the 5D’s, Delay, Drink Water, Distract, Deep-breathing, Decatastrophise 
3. One the second square, write out your distraction activities 
4. One the third square, write 3 or 4 reasons why you want to stay sober 
5. One the fourth square, write some negative predictions for what will happen if you have a drink, e.g. If I drink now, I will wake up feeling ashamed. 

Have this card on you, or somewhere easily accessible so you have something to turn to when cravings arise. 

Our Home Detox Service

If you’ve relapsed or are struggling with alcohol dependence, our professional home detox service can help you recover safely in the comfort of your own home. We provide medical supervision, manage withdrawal symptoms, and offer supportive strategies like the 5D’s technique to help you regain control and achieve lasting success. Contact us today to speak to our friendly team.