What to do when you crave a drink right now: 7 quick steps
A short, practical checklist for the next ten minutes of a strong alcohol craving: delay, breathe, move, reach out, and change the scene.
Key takeaways
- Delay the decision by 10 minutes and start a timer.
- Water, slow exhale breathing and movement ease many cravings quickly.
- Reaching out to one person is often the most effective step.
If you are in the middle of a craving, you do not need a life plan. You need the next ten minutes. Try these in order and stop as soon as the urge drops.
- Delay. Promise yourself you will wait 10 minutes before deciding anything. Set a timer.
- Drink water or something warm. Thirst, hunger and tiredness can make a craving feel louder.
- Breathe out slowly. Try in for 4, hold for 7, out for 8, or simply make every exhale longer than the inhale. Do five rounds.
- Move your body. A brisk walk, stairs, squats or stretching burns off restless energy.
- Change the scene. Leave the room, step outside, or go where alcohol is not.
- Reach out. Text or call someone you trust, or a helpline. You do not have to explain; "rough moment, can you talk?" is enough.
- Read your reasons. Remind yourself why you are doing this, ideally in your own words.
Afterwards
Once it has passed, jot down what set it off and what helped. Over a couple of weeks you will see your own pattern and can plan for it: avoid the trigger, change the routine, or have your response ready.
If it feels unsafe
If you have shaking, sweating, confusion or seizures, or you feel at risk of harming yourself, call your local emergency number. Free helplines are listed on our Crisis Support page.
Frequently asked questions
What should I do when I want a drink right now?
Delay for 10 minutes, drink water, breathe out slowly, move your body, change the scene, contact someone you trust and read your reasons for stopping.
Does breathing really help with cravings?
Slow breathing with a longer exhale can calm your body's stress response, which often makes an urge feel less intense. It works best combined with a change of scene or activity.
When is a craving an emergency?
Shaking, sweating, confusion, hallucinations or seizures after stopping alcohol are medical emergencies, as is any thought of harming yourself. Call your local emergency number.
Sources and further reading
General information, not medical advice. If you drink heavily, talk to a doctor before you stop. See our Medical Disclaimer and Crisis Support.