A Simple Path from Alcohol Misery to Alcohol Mastery PDF EBook Seb Grant Quit Alcohol Formula | Page 20

Cope with the urge to drink
Cravings or urges to drink are a sign that
the brain is demanding alcohol. Withdrawal
from alcohol can lead to urges, but these
feelings usually pass within one or two weeks
of stopping. Most urges are set off by the
situations, places, people and feelings that
went hand-in-hand with your drinking in the
past. By working out beforehand where and
when you’re likely to feel the urge to drink,
you’ll be prepared to deal with it. Sometimes
the urge to drink will jump out at you from
nowhere. Here are some suggestions to take
the edge off your craving.
• Urges to drink are normal. Everyone has
different kinds of urges from time to time.
But you can choose not to act on them.
• Imagine you’re a surfer and the urge is a
wave. As the wave gets bigger, the urge
gets stronger. Work hard to keep your
balance. Suddenly, the crest of the wave
tumbles and fades away to nothing. As it
does, your urge to drink will also fade.
• Resist this urge just one more time. Tell
yourself that if you can resist the urge this
one time, you’ll feel more confident about
resisting in future. In the coming weeks
and months the urges will become less
frequent and less intense.
• Distract yourself from thoughts of
drinking. Get involved in something
that occupies your body and mind.
Fill yourself up with water or fruit juice.
• Dismiss thoughts that alcohol will make
you feel better or more relaxed or more
confident. Remind yourself of the bad
side of your drinking, such as hangovers,
arguments, broken relationships, wasted
money and ill health.
• Step back from the urge. Take the view
that urges are an early warning sign
of danger. What set off the urge in the
first place? What is the best way to
respond (eg leave the situation, or
solve the problem)?
• Satisfy your thirst in a harmless way.
For example, treat yourself to a hot drink.
Attack the urge to drink
When you feel confident that you can control
those urges, deal with them. Each time
you resist an urge to drink, you strengthen
your belief in your ability not to drink. It can
make sense to put yourself deliberately into
everyday situations that make you want to
drink – as long as you feel confident that you
can resist. Don’t test yourself just for the sake
of it, but only in those situations you know
you won’t be able to keep avoiding. If you
do decide to test yourself, it is essential that
you have one of your supporters to help. So if
the urge starts to get the better of you, your
supporter can step in.