How to Handle Alcohol Cravings In A Way That Leaves You Feeling In Control
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.
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 → craving → 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.
And 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!
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.
