How to manage cravings

What are alcohol cravings?

Alcohol cravings can be a sign of withdrawal, or it can be set off by specific situations or settings. Maybe it’s visiting a certain bar, or a friend’s house, or even going on vacation. Emotions, like stress, 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 the challenge to shake off. Maybe you had a ritual of unwinding with a drink after work or pairing your dinner with alcohol. These commonplace scenarios serve as a signal to start drinking.

But there’s a strategy to combat these cravings, known as the 4D’s – Delay, Distract, Deep Breathing (de-stress), and Decatastrophize. This method can be a valuable tool in times 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. See this article for more information and to download our cravings log.

The 4D’s Relapse Prevention Strategy 

Delay: Cravings are like ocean waves, constantly ebbing and flowing. Postpone that decision to relapse for just 20 minutes, and you’ll often find the urge dissipates naturally. 

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:

• Drink a large glass of water
• Prepare a snack or a meal
• Take the dog for a walk
• Water the plans
• Have a long shower
• Call a friend and talk about them
• Brush your teeth 
• Exercise 
• Clean the house

Deep breathing (de-strees): 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.

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.”

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 4D’s, Delay, Distract, Deep-breathing, Decatastrophize 
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.