As you have undoubtedly realized, cravings are an unfortunate but inescapable reality. Whether you’re taking a break from alcohol, are trying to moderate or have been sober for years, you’ll have to deal with them at some point. And it’s not just alcohol! Comfort food, social media scrolling, any behaviour that gives us a shot of dopamine can trigger a craving.

So, say it’s 4 p.m. and the dreaded Craving Committee has convened. Ever punctual, it wouldn’t dream of rescheduling. What’s a budding Sober Superhero to do?

The good news is that once you ditch the booze, it will take about five days for the alcohol to leave your system, taking its side-effects on your brain chemistry and hormones with it. The physical withdrawal is over, and any cravings you feel at this point are purely mental. In fact, a craving is just a thought – one among the 60,000-plus our brain generates per day! When you’re aware of this, half the battle is already won. If you plan how you’ll deal with the inevitable cravings, you won’t have to constantly rely on willpower to get through the tough times. That’s good to know, because studies have shown that willpower is a finite resource. And here’s a secret: sobriety doesn’t have to be a white-knuckling, one-day-at-a-time slog. Preparation is key.

The 90-Second Rule

According to brain scientist Jill Bolte Taylor, author of My Stroke Of Insight, “when a person has a reaction to something in their environment, there’s a 90-second chemical process that happens; any remaining emotional response is just the person choosing to stay in that emotional loop.” Basically, your craving is a thought – “I’d like a drink” – that generates an emotion – longing – that is a chemical reaction in your brain that lasts 90 seconds. So when you feel like a drink, remember the 90-second rule; look at your watch and mindfully wait 90 seconds, knowing that the craving is passing with each second. You’ll feel better when the time is up.

Create an Action Plan

Now, think of 7 to 10 things that you can do to take your mind off alcohol when you feel the urge to drink. Make a list and keep it handy. This will be your Action Plan when the Craving Committee convenes. Grab your list and pick the thing that most resonates with you at the moment. Here are some examples to get you started:

• Listen to a sober podcast
• Have a delicious alcohol-free drink in a lovely glass
• Go for a walk/run
• Recite an affirmation (“I’m so glad I’m free!” “This craving is just a thought,” etc.)
• If you have a sweet tooth, have a few pieces of dark chocolate
• Have a high protein snack, like a handful of nuts or some cheese
• Put on your favourite comedy show (laughter truly is the best medicine)
• Call a loved one or a friend
• Take a bath
• Go to bed early

HALT(S)

One last tip, and this was a game changer for me. So, say it’s the end of the day and that pesky voice in your head tells you now’s a perfect time for a drink. The first thing you can do is HALT. Ask yourself, “Am I hungry? Angry? Lonely? Tired? Stressed?” The fact is, we don’t drink for the alcohol itself, but for the feeling it gives us. Or the discomfort it alleviates. So, the next time you feel a craving, take a moment to tune into your body and see what it’s trying to tell you. What is the feeling you’re looking for?

Now grab your list, and depending on the answer, pick one thing that you can do to get that feeling or address the discomfort. Say you’re hungry: eat a high-protein snack (in fact, I recommend a high-protein snack at 4 p.m. in general, it goes a long way). Are you stressed? Have a bath. If you’re tired, there is no shame in going to bed early that day. I often took refuge under the covers at 7:30 p.m. in the early days of sobriety! You need that sleep anyways.

These strategies helped me become aware of my body and its needs – something most of us are never taught. And this is turn has served me well in all areas of my life.

I hope these tips will be as useful to you on your own journey. Going alcohol-free is not easy, but the benefits are as surprising as they are bountiful. If you need some direct support, don’t hesitate to reach out. I’ll leave the light on for you.