Wondering how long your alcohol cravings will last in early sobriety? The answer is: It depends.
For most patients of ours, we observe that strong alcohol cravings last anywhere from 2-4 weeks. After a month of abstinence, cravings tend to taper off and become less and less severe. Once you get through the early days of sobriety, you’ll only need some coping mechanisms and support to easily beat your cravings and remain sober.
However, it depends on the severity of your addiction, how long you were addicted to alcohol, and the tools you learn in recovery to help control your cravings. For some people, cravings may last a few months. For others, it could be a year or more.
What’s important is that you realise they are just cravings and they can be defeated. And once you learn how to control them, they won’t bother you much anymore. We’ve worked with countless recovering alcoholics who are now happy non-drinkers. When they get cravings, they aren’t bothered at all.
In this guide, we’ll teach you everything you need to know about alcohol cravings. Including:
- What they are and why you shouldn’t be worried
- A rough timeline based on our experiences here at The Cabin
- Some tips from our staff on how to manage them, especially during the early days when you may be experiencing alcohol withdrawal symptoms
- How to prevent a relapse
- Some drugs to help you if necessary
- Support groups to help deal with your alcohol cravings
Ready to gain complete control of your cravings and stay a happy non-drinker? Let’s begin.
What Are Alcohol Cravings?
Alcohol cravings are the strong mental and physical urges to drink alcohol that people with alcohol use disorder (AUD) feel when they haven’t had a drink in a while.
Cravings are often divided into three components:
- Relief: You want to drink to escape discomfort.
- Reward: You associate alcohol with a reward such as social fun or the buzz while drinking.
- Obsession: This is an intense mental preoccupation with alcohol that causes many to relapse.
A good way to think of cravings is like an itch in your brain that only alcohol can scratch.
A few signs of alcohol cravings in early sobriety include:
NOTE: If you or someone you know is experiencing severe withdrawal symptoms such as hallucinations or delirium tremens, please get help immediately. You are at severe risk of serious health complications. That’s why we never recommend you stop drinking completely after a long period of heavy alcohol intake. Alcohol detox should always be done slowly and under medical supervision.
It’s important to remember here that while all of this may be uncomfortable, it is only temporary, and you can get through this. Cravings are usually only intense during alcohol withdrawal, and acute alcohol withdrawal only lasts for a short time.
Your cravings will go away in time. After that, you will be happy, healthy, and optimistic about a future without alcohol. You just need to stay strong and carry on.
How Long Do Alcohol Cravings Last (Quick Timeline)?
Week 1
Cravings are often at their strongest during the initial alcohol detox phase. This is the phase where you will experience acute alcohol withdrawal symptoms. It’s the most difficult time in your alcohol addiction recovery, but once you are through it, things get much easier.
During this phase, your body and brain are adjusting to the absence of alcohol, so your triggers might feel overwhelming. We recommend coping strategies like hydration, distraction, and breathing to get you through the tough times ahead. However, it’s not uncommon to feel a “pink cloud” of euphoria during this time. It’s a period of happiness and positivity because you’re finally free from the grips of alcohol dependence. You might not feel cravings at all past the first few days. Keep your head up.
2–4 Weeks
Cravings begin to decrease in intensity as your brain starts to rebalance dopamine production. You still may feel cravings, but the most severe symptoms of the acute withdrawal phase should be gone by now.
However, emotional triggers or habits may still cause occasional cravings. We recommend reading through our tips for managing cravings below to maintain control.
This is also the point in time when you may start to experience post-acute withdrawal syndrome (PAWS). More on that in the next section.
90 Days
By this point, your cravings should have significantly subsided. Many people experience fewer triggers and feel more confident managing them. Healthy habits, like regular exercise and mindfulness, will keep you “on the waggon,” or so we say.
However, it’s important to note that many people experience post-acute alcohol withdrawal symptoms, or PAWS, in the months after their last drink. PAWS is a syndrome you may experience when your brain adapts to life without alcohol. You may feel a mix of anxiety, depression, and a general “malaise” or haziness as your body adjusts to its new reality.
1 Year
After a year in, you should be in the clear. Most heavy drinkers are happy non-drinkers by this time. Your brain has largely rewired itself, and you’ve developed stronger coping mechanisms. Plus, your post-acute withdrawal symptoms are probably gone as well.
Triggers may still appear in certain situations, but most find that cravings no longer dominate their thoughts or behaviours. By this point, they should be nothing but fleeting thoughts, as your happiness in sobriety has become bulletproof.
NOTE: Sober life is not the same for everyone. You may no longer feel an overwhelming urge to drink alcohol, but in severe cases, you may feel alcohol cravings for up to two years after drinking.
Why Do We Experience Cravings for Alcohol and Other Drugs?
The reasons you’re experiencing cravings for alcohol are rooted in the physical and psychological mechanisms of addiction. After years of taking a drug, your body and mind are conditioned to having it. Now that you’re depriving your system of its “reward,” it’s telling you it wants more of it.
In the weeks following the end of your alcohol consumption, your brain will be craving it more than it ever has. We’ve found that our patients who take the time to understand why they get cravings have a much better chance of remaining sober. Once you realise what they are, it’s a lot easier to control them.
There are three key factors at play here:
- Biology: Alcohol addiction has hijacked your brain’s reward system, particularly by increasing “feel-good chemicals” like dopamine. Due to your prolonged substance abuse, your brain now associates alcohol with positive feelings, so it’s craving it because it wants to repeat that experience. Your brain has also adapted to the substance and reduced your natural dopamine production. This has led to intense cravings to restore the “high” or even just feel normal.
- Psychological factors: People often use alcohol and other drugs as a coping mechanism for anxiety and depression. This leads to a negative cycle where your brain demands more of the substance to deal with these issues. Now that you don’t have it, your brain is craving it to deal with your underlying issues. That’s why you may be feeling like “you need a drink to get through life”.
- Environmental Factors: Environmental factors play a major role in alcohol cravings. Being in places where you used to drink, like a favourite bar or a party, can bring back those cravings just from the atmosphere. Even seeing others drink or watching ads can spark that urge. And if you’re in a stressful environment, like a tough workday or a tense home, it’s easy to feel tempted to drink as a way to cope.
Alcohol withdrawals could also be causing your cravings. Sometimes withdrawals are so unpleasant that we feel like we need a drink just to deal with them.
You don’t. There are healthier ways to cope with your withdrawals. That’s what we’re going to cover in the next section.
How Can I Manage My Alcohol Cravings?
Alcohol cravings in early sobriety can be tough, but you can manage them by using healthy coping mechanisms, distractions, healthy lifestyle habits, and simple mindset changes. You may even be able to reduce cravings by using alcohol treatment drugs like Naltrexone.
It’s important to remember that they are temporary and 100% manageable. We have dozens of positive testimonials from alcohol addiction treatment patients who beat their cravings and have remained sober until this very day.
Don’t worry, you’ve got this.
Here are some of our best tips for managing alcohol cravings:
Change The Way You View Alcohol
We addicts tend to romanticise drinking. We think about all of the fun we had with our friends drinking the night away in a pub somewhere. This leads us to long for that buzz again, especially in the early days of sobriety.
Remind yourself that it’s a complete myth. Alcohol has no benefit at all. If you truly enjoyed it, you wouldn’t be getting sober now. Any time you yearn for a drink, remind yourself that alcohol is a dangerous poison that you had to quit before it ruined your life.
Remember Why You’re Quitting
Any time you feel like you want to have a drink, remind yourself of why you quit in the first place. It could be for your children or family. It could be because of your physical or mental health, social life, or job.
It doesn’t matter what it is, just remember why you’re doing it. Whenever a craving pops up, think of what made you want to quit drinking in the first place.
Play The Tape Forward
This is one of the oldest tricks in the addiction recovery book. Playing the tape forward is when you fast forward into the future and think about what drinking will actually do to you.
The addiction is trying to trick you into thinking a drink will be pleasurable. But you know the truth. It won’t be fun at all. You’ll end up drinking heavily again and wishing you were sober.
Replace Alcohol with Other Drinks
When they first get sober, many people realise that drinking alcohol was as much a habit as a compulsion for alcohol.
You may just be craving sugar or carbonation and not even need the alcohol to scratch the itch! When you’re experiencing an alcohol craving, try drinking water, juice, soda, or a carbonated beverage like sparkling water.
Pro Tip: Soda water with lime and ginger is a nice mocktail with a bit of a kick. The kick alone might satisfy your craving. Give it a try.
Do Anything to Get Your Mind off It
The worst thing you can do with a craving is sit with it. If you just sit there craving alcohol, you’ll be miserable at best.Instead, do something to get your mind off of it. Anything is better than spiralling out of control. Go for a walk, do some work, watch Netflix, talk to a friend or other person in recovery-do whatever it takes to not pick up a drink.
We highly recommend subscribing to some sobriety-themed YouTube channels and watching their content while in early recovery. You can even go for a walk and listen to podcasts.
Practice Healthy Coping Mechanisms
We often use alcohol to self-medicate issues such as anxiety, stress, and depression. And you’re most likely experiencing cravings now because your body wants to medicate these issues. Instead, practice healthy coping mechanisms like meditation, mindfulness, and strenuous exercise.
Pro Tip: During the recovery process, it’s vital that you identify triggers and either avoid them or establish healthy coping mechanisms when they do arise. When you quit alcohol, your triggers won’t just go away. When cravings occur, you’ll need to be ready to beat them.
Talk to People in Your Support System
Joining an alcohol recovery support group will drastically increase your chances of preventing relapse and staying sober. It’s one of the best relapse prevention techniques in all of recovery. When you feel cravings, talk to friends, family, or even a professional support group like Alcoholics Anonymous.
We will cover more support groups later in this article.
Contact Your Doctor About Medication for Alcohol Cravings
For severe alcohol abuse, physical symptoms, and persistent cravings, prescription medications can provide real relief. They can help you regain control and reduce the urge to drink. Common options include:
- Naltrexone: This is the most popular medication on the market. It blocks the “reward” from drinking, so you don’t feel the same desire to consume alcohol.
- Acamprosate: This medication eases withdrawal symptoms like anxiety and insomnia, helping you maintain your sobriety.
- Disulfiram: Causes unpleasant reactions to alcohol, which should deter you from drinking altogether.
Getting Professional Therapy to Cope with Cravings
Professional therapy can be a powerful tool for managing alcohol cravings. We recommend either cognitive behavioural therapy (CBT) or alcohol counselling:
- Cognitive Behavioural Therapy (CBT): CBT focuses on identifying and changing negative thought patterns and behaviours related to drinking. You’ll learn practical strategies to handle triggers, manage stress, and develop healthier coping mechanisms. For example, instead of thinking, “I need a drink to get through this,” you’ll learn to reframe your thoughts like, “My drinking is only making these issues worse. Just a few more days and my cravings will be gone”.
- Alcohol Counselling: If you’re really struggling with cravings, we recommend speaking to a recovery coach or alcohol counsellor. You can find one online or in person in your local area. During one-on-one counselling, you’ll explore your relationship with alcohol and uncover its underlying causes. You’ll work with a therapist to set goals, build accountability, and create a personalised recovery plan. Once you understand why you abuse alcohol and the underlying mechanisms behind severe alcohol addiction, it becomes much easier to remain sober.
Are There Any Support Groups That Can Help With Alcohol Cravings?
Yes! Absolutely. There are dozens of support groups in every country on Earth that can help get you through cravings. When you chat with other addicts who have beaten cravings before, it drastically increases your chances of getting over them and staying sober.
Here are some of the best support groups to contact for alcohol recovery:
- Alcoholics Anonymous (AA): The group that started it all. It’s a global fellowship helping individuals with alcohol addiction through a 12-step programme. Meetings are free, confidential, and available in person or online. If you’re experiencing cravings, you’ll find mutual support, personal reflection, and a sense of community that will drastically improve your chances of staying sober.
- Al-Anon/Alateen: Provides support for families and friends of individuals with alcohol addiction. Alateen focuses on teenagers and offers a safe space to share experiences and develop coping strategies.
- SMART Recovery: This is one of the most popular alternatives to AA. It takes a slightly different approach to recovery. It’s a science-based, self-help programme teaching cognitive-behavioural tools to manage cravings and emotions. Meetings are available online and in person, supporting participants in building balanced, fulfilling lives.
- Women for Sobriety (WFS): WFS emphasises emotional growth and empowerment through positive affirmations and the “New Life” philosophy. Women struggling with addiction will learn to feel a sense of self-worth and responsibility in a nurturing community.
- Secular Organisations for Sobriety (SOS): A non-religious recovery programme focusing on personal responsibility and rational decision-making. SOS offers online and in-person meetings for sharing experiences and maintaining sobriety.
- USA Hotline: SAMHSA National Helpline (1-800-662-4357)
- Canada Hotline: ConnexOntario Helpline (1-866-531-2600)
- Australia Hotline: National Alcohol and Other Drug Hotline (1800 250 015)
- UK Hotline: Drinkline National Alcohol Helpline (0300 123 1110)
How Can The Cabin Help With Your Alcohol Addiction?
If you’re struggling with alcohol cravings and consistently relapsing during your recovery journey, then you may need inpatient treatment to quit drinking and stay quit for good.
The Cabin Chiang Mai is Asia’s longest-running and most respected rehab, and we offer a safe, nurturing environment to help you through the detox process and overcome alcohol cravings.
The level of care you’ll get here is unrivalled and comes at a fraction of the price you’d pay anywhere in the US, Canada, UK, or Australia (or anywhere else in the Western world for that matter).
Our treatment centre is nestled in the peaceful mountains of Northern Thailand, a place where healing feels natural.
Throughout your rehab programme, you’ll have access to expert care, including medication to ease cravings and therapies to support your recovery. Plus, you can discover new passions like Muay Thai, yoga, and meditation to regain balance and strength. You might even love it so much that you’ll want to settle down in Thailand! Many of our former patients have done exactly that.
Contact us today for your free evaluation. At the very least, we can provide you with some helpful resources to get you through the difficult early stages of sobriety.
