How do you stay in control when a craving hits?

If you’ve ever found yourself reaching for a drink on autopilot — even when you know you don’t want to — you’re not alone.

This was one of the biggest challenges in my own alcohol-free journey.

That’s why today, I’m sharing the story behind one of the most powerful tools I teach and use myself:

The 90 Second Power Pause.

It’s simple. It’s science-backed. And it can help you shift from reacting to cravings… to riding them out with calm, clarity and control.

Here’s how I discovered it — and how you can start using it too.

I remember the exact moment this clicked for me.

It was early in my alcohol-free journey.

I was standing in the kitchen peeling tatties for supper, and out of the blue came a vivid image of a bottle of red I knew was sitting in the cupboard in the living room.

The urge to escape that mundane chore and go get that bottle was overwhelming.

I could almost taste it.

And — I froze.

I knew that if I moved an inch in that moment, I would be back to Day 1 - again.

Up till that point, I’d used distraction as my go-to tool to deal with cravings, but that wasn’t going to work this time - I just knew it.

Distraction works - till it doesn’t. 

There comes a time when you have to learn to process your emotions, or they are just going to come to the surface again and again - even stronger than before.

That night I was on the edge of repeating the same old loop:

feel bored → cravng → reaction → regret.

And I realised — if I couldn’t interrupt that loop, I wasn’t going to stay sober.

I didn’t just want to stop drinking.

I wanted the feeling of freedom - to stay calm and in control even when a craving hit.

To trust myself to ride out those waves — no shame, no guilt, just clarity.

In a matter of seconds, my body was vibrating with the power of the craving and me not giving into it.

I literally held onto the side of the kitchen counter to stop myself from running away from the feeling - something inside me knew I had to let this vibration move through my body.

I recalled my yoga teacher once saying “you can do anything for 10 seconds” and I told myself I can stand here for 10 seconds, then another 10 seconds then another…

I then remembered a very important lesson in emotional regulation - “an emotion is not life threatening” - you might be feeling like you are actually going to die Gillian, but the truth is that you are safe and no harm is going to come to you.

 I kept breathing (4-4-4-4).
I let the feeling and vibration flow, without reacting.

I imagined the energy of that craving flowing through my body, out through the soles of my feet and into the earth. 

I actually asked (begged) Mother Earth to take it from me.

And here’s what happened:
In a couple of minutes the craving passed.

I stayed in control.  I didn’t die, only a bit shaken — and that moment was a turning point.

From there, I kept using it.
Cravings, difficult emotions, moments of stress — I learned that I could pause, feel, breathe and choose again.

The reason I’m sharing this is because lasting sobriety doesn’t come from willpower — it comes from nervous system regulation.

And The 90 Second Power Pause is one of the simplest, most powerful tools you can use to regain control in those exact moments that would otherwise send you back to square one.

That’s why I share this with you today.

Because once you know how to handle a craving in the body — not just the mind — everything changes.

You stop fearing cravings.
You stop white-knuckling it.
You build trust in yourself.

And that trust is what sets you free.

I later came across the work of Dr Jill Bolte Taylor — and her teaching on how emotions move through the body in 90 seconds. Little did I know that I’d discovered a science backed tool for dealing with cravings!  

Want to learn how to use The 90 Second Power Pause for yourself?

I’ve created a free, step-by-step guide that walks you through the technique — so you can start building trust and confidence in your alcohol-free life.

Download The 90 Second Power Pause Guide - HERE

Every time you practice this,

you’re teaching your brain and body: I am in control.

And that’s where lasting freedom begins.

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📝 Disclaimer:

The content on this blog is for informational and inspirational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. I am an Accredited Sober Coach, Nutrition Coach and Life Coach, but I am not a medical professional. If you are concerned about your health, mental wellbeing, or alcohol use, please speak with your GP or a qualified healthcare provider.