Getting Through an Urge
You don't have to act on every feeling. A craving is an experience, not a command.
Cravings come in waves
An urge to drink can feel powerful, especially when you're stressed, uncomfortable, or reminded of old habits.
Cravings often rise, peak, and gradually ease. They may return, but you can practice responding without automatically reaching for alcohol.
Try the HALT check-in
Sometimes an urge becomes stronger when an important physical or emotional need is unmet. Ask yourself:
Hungry?
Have I eaten enough today? Would a meal or snack help?
Angry?
Am I frustrated, hurt, stressed, or holding something in?
Lonely?
Do I need connection, reassurance, or someone to listen?
Tired?
Am I exhausted, overwhelmed, or in need of rest?
HALT doesn't explain every craving, but it can help you identify a need you can address.
Five ways to get through an urge
- Pause. Notice the craving without judging yourself.
- Change your surroundings. Move away from avoidable drinking cues.
- Ground yourself. Take a few comfortable breaths or name five things you can see.
- Meet a basic need. Eat, hydrate, rest, or take a short walk if safe.
- Reach out. Contact a supportive person, counselor, or recovery group.
Create your craving-response plan
You don't have to invent a plan in the middle of a difficult moment. Prepare one now.
When I notice a craving...
I will pause and name what I'm feeling.
One thing I can do instead...
I will choose a safe activity that supports my recovery.
Someone I can contact...
I will identify a trustworthy person or support resource.
Something I want to remember...
This feeling does not have to decide what I do next.
Craving-management techniques do not treat alcohol withdrawal. If you drink heavily or regularly, consult a healthcare professional before stopping suddenly. Severe shaking, confusion, hallucinations, or seizures require emergency medical care.
What helps me choose differently?
Think of one difficult moment you've experienced. What could you do differently the next time?
Write your answer privately or take a moment to reflect.