Every April, Alcohol Awareness Month highlights the widespread impact of alcohol use and the importance of support in recovery. For those working to quit drinking or maintain sobriety, managing cravings can be one of the most persistent challenges.
Cravings can be intense and uncomfortable—but they’re also completely normal. They don’t mean failure. They’re simply a sign that your brain is still adjusting to life without alcohol.
Relapse is common. In fact, research shows that roughly two-thirds of people treated for alcohol use disorder relapse within six months. The good news? Cravings are temporary. With the right strategies, you can manage them without giving in.
Understanding Alcohol Cravings
Alcohol cravings aren’t random—they’re often the result of deeper imbalances in the brain and body. At Enterhealth, we take a functional psychiatry approach, which means we look beyond the behavior and into the root causes driving it.
Cravings may stem from:
- Biological imbalances like disrupted dopamine pathways or low serotonin levels
- Nutritional deficiencies that impact brain function and mood regulation
- Unaddressed mental health issues such as anxiety, depression, or trauma
- Environmental and emotional triggers tied to past alcohol use
By identifying and treating these underlying factors—rather than just managing symptoms—patients have a stronger, more sustainable path forward. That’s why our clinical team evaluates things like neurotransmitter levels, gut health, and vitamin/mineral deficiencies as part of each personalized treatment plan.
Practical Tips for Managing Cravings
When you’re in recovery, cravings can feel like they come out of nowhere—and they can hit hard. But while the feeling might be intense, it’s also temporary. And it can be managed. The more you understand what’s happening in the moment and have tools ready to use, the more control you’ll have.
Let’s break down some practical, effective ways to handle cravings when they show up.
Change the Channel
Cravings thrive on attention. If you sit and stare them down, they tend to grow. But if you redirect your focus—quickly and deliberately—you can interrupt the urge before it gains momentum.
This doesn’t mean just thinking about something else. It means doing something else. The more physically or mentally engaging, the better. You could:
- Go outside and take a walk, even if it’s just around the block
- Put on loud music and clean your kitchen
- Text or call someone who supports your recovery
- Pick up a crossword, game, or project that keeps your hands busy
- Watch a show that makes you laugh or grabs your attention
- Eat something—a snack, a piece of fruit, anything (some cravings are made worse by low blood sugar)
You’re not running away from the craving—you’re choosing not to feed it.
Ride the Wave (Urge Surfing)
Cravings come in waves. They rise, peak, and fall. The idea behind urge surfing is to ride the wave rather than fight or suppress it.
The next time you feel a craving coming on, try this:
- Pause – Acknowledge that you’re having a craving. Name it. “I’m feeling the urge to drink.”
- Breathe – Focus on your breath. Slow, deep inhales and exhales can calm your nervous system.
- Observe – Notice where you feel the craving in your body. Is your chest tight? Stomach fluttering? Mind racing?
- Remind yourself – Cravings don’t last forever. Most fade within 15–30 minutes.
This practice helps you stay present and prevents you from reacting automatically. You’re learning to respond, not just react.
Play the Tape Forward
When cravings hit, your brain tries to sell you on the first sip. It paints a rosy picture—relief, relaxation, escape. It doesn’t show you the consequences. So hit rewind. Then fast forward.
Ask yourself:
- What really happens after I drink?
- How will I feel tomorrow morning—physically, emotionally?
- Who will I disappoint, including myself?
- What have I worked so hard to build in recovery?
Then ask the flip side:
- How will I feel if I get through this craving without drinking?
- What does that say about my strength, my progress?
This mental exercise helps you push past the short-term fantasy and reconnect with your long-term goals.
Control Your Environment
You can’t always control cravings, but you can control your surroundings. The fewer cues you’re exposed to, the less your brain is triggered into old patterns.
- Remove alcohol from your home—completely, if possible
- Avoid bars or restaurants that are closely tied to past drinking habits
- Limit exposure to certain people who pressure you or dismiss your recovery
- Build new routines around your sober lifestyle—different routes, new social circles, fresh activities
Even small environmental changes can make a big difference in how often cravings pop up—and how strong they feel.
Lean on Your Support Network
One of the biggest myths in recovery is that you’re supposed to do it alone. You’re not. Reaching out isn’t a sign of weakness—it’s a survival skill.
Make a list of people you trust and can reach out to in a tough moment. That might include:
- A therapist or counselor
- A sponsor or recovery coach
- Friends or family who understand your boundaries
- Support group members—whether in-person or online
You don’t have to say anything profound. You can just say, “I’m having a hard time right now,” or “Can we talk for a minute?” That connection can be enough to snap you out of the craving spiral and remind you that you’re not in this alone.
Long-Term Strategies for Staying Sober
Managing cravings in the moment is essential—but long-term sobriety requires more than just quick fixes. It’s about building a foundation that supports your mental, emotional, and physical health over time.
The more structure and intention you put into your recovery, the more resilient you become when cravings or stress creep back in.
Address the Root Cause with Functional Psychiatry
Cravings don’t just happen in a vacuum. At Enterhealth, our functional psychiatry model identifies the why behind alcohol use and relapse risk. This includes evaluating each person’s unique brain health, biology, lifestyle, and mental wellness to develop a customized recovery plan.
This can include:
- Targeted therapy & counselingfor emotional and psychological support
- Medication strategies tailored to the patient’s unique biology
- Nutritional and dietary interventionsto correct deficiencies and reduce inflammation
- Personalized supplement protocolsto support brain function, energy, and overall health
- Lifestyle modificationsto reduce relapse triggers and stress
- Mindfulness, movement, and other holistic techniquesto support emotional and physical wellness
By addressing these root causes, we help reduce the frequency and intensity of alcohol cravings—and prevent relapse before it happens.
Create Consistency Through Routine
Cravings often show up in moments of boredom, restlessness, or unpredictability. Establishing a daily routine can help fill those gaps and reduce vulnerability.
- Set regular times for meals, sleep, exercise, and downtime
- Make time for activities that bring meaning or joy—reading, creating, volunteering
- Include recovery-oriented actions in your day: journaling, attending meetings, meditating, or checking in with a sponsor
It doesn’t have to be rigid. The goal is stability. When your day has structure, there’s less room for old habits to sneak in.
Consider Medication-Assisted Treatment
For some people, medication can play a meaningful role in reducing alcohol cravings and supporting long-term recovery—especially when combined with therapy, lifestyle changes, and medical oversight. The following medications have been clinically shown to lower the risk of relapse by targeting different aspects of alcohol addiction:
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Naltrexone works by blocking the euphoric effects of alcohol, helping reduce the reward response.
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Acamprosate helps stabilize chemical signaling in the brain, which can ease symptoms of post-acute withdrawal and reduce the urge to drink.
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Disulfiram creates a strong aversive reaction when alcohol is consumed, serving as a behavioral deterrent.
Our medical team evaluates each person’s history, brain chemistry, and recovery goals to determine whether medication could be a helpful part of their overall care plan. These medications aren’t shortcuts or substitutes for therapy—but they can serve as valuable tools, particularly in early recovery or during high-risk periods when cravings are most intense.
Learn from Close Calls
Not every craving leads to a relapse—but every craving is a learning opportunity.
When the moment passes, reflect on it:
- What triggered the craving?
- How did you respond?
- What helped? What didn’t?
Use that information to update your plan. You might discover you need to avoid certain situations, reach out sooner, or try a new coping strategy. Over time, you get better at recognizing the signs early and responding in healthier ways.
Keep Evolving Your Support System
Your needs will change as you grow in recovery. The people and resources that helped you in the first few months might not be the same ones that serve you a year in.
Check in with yourself regularly:
- Do I feel connected to others in recovery?
- Is my support system strong, or do I need to branch out?
- Have I outgrown certain relationships—or do I need to strengthen others?
Recovery is a long road, and it’s okay to adjust your support system as you go. What matters is that you don’t try to do it all alone.
Remember: Recovery Is About Progress, Not Perfection
Cravings are part of the process—but they don’t define your recovery. Whether you’ve been sober for a few days or a few years, the goal isn’t to be perfect. The goal is to keep moving forward, even when it’s hard.
Every time you ride out a craving, lean on your support system, or choose a healthier response, you’re reinforcing your commitment to change. That matters. Small wins add up.
And if you do slip? That doesn’t erase your progress. It’s a sign that something in your plan needs adjusting—not that you’ve failed. Learn from it, get support, and keep going.
Enterhealth Offers a Personalized, Functional Approach to Recovery
At Enterhealth, we don’t just treat the symptoms of addiction—we uncover and address the root causes. Our functional psychiatry approach combines evidence-based medical care with advanced testing, targeted nutrition, lifestyle interventions, and integrated mental health care.
Whether you’re facing alcohol cravings for the first time or navigating a return to sobriety after a relapse, we’re here to support you every step of the way. Our continuum of care includes premier residential treatment at our inpatient facility just outside of Dallas–Fort Worth, as well as flexible outpatient rehab services located in the heart of Dallas.
If you or someone you love is struggling with alcohol cravings, relapse, or maintaining sobriety, don’t wait. Recovery is possible—and you don’t have to go through it alone.
