How to Stop Alcohol Cravings: What to Do Right Now
To stop an alcohol craving, don’t fight it alone and don’t sit still. Check HALT (are you hungry, angry, lonely or tired?), call or text someone, play the tape forward to the end of the night, change where you are, and pray. Most cravings rise, peak and pass if you don’t feed them. Your job is to get through the next 20 minutes.
Right now: the next 20 minutes
1. Say it out loud. “I want a drink.” Naming it takes away some of its power.
2. Check HALT.
- Hungry? Eat something real. Low blood sugar can feel a lot like a craving.
- Angry? Write down what you’re angry about, or tell someone.
- Lonely? Call or text someone. Right now.
- Tired? Rest. Go to bed early. Many hard nights are just exhausted nights.
3. Call someone. A friend, your sponsor, someone from a meeting, your pastor. You don’t have to explain much. “I’m having a hard time. Can you talk for five minutes?”
4. Play the tape forward. The craving shows you the first drink. Make yourself watch the whole night: the second drink, the fifth, what you’ll say, how you’ll wake up, who you’ll have to face. Then picture tomorrow morning sober.
5. Change your setting. Get out of the kitchen, out of the car, away from the store. Go for a walk. Take a shower. Sit somewhere you’ve never drunk.
6. Pray. Short is fine.
“No temptation has overtaken you that is not common to man. God is faithful, and he will not let you be tempted beyond your ability, but with the temptation he will also provide the way of escape, that you may be able to endure it.”
God promises a way out. Very often, it’s the phone in your hand or the door in front of you.
Why cravings happen
Cravings are your brain and body expecting what they’ve learned to expect. Certain times, places, people and feelings become triggers. Stress, celebration, payday, a fight, the drive home. That doesn’t make you weak. It makes you human. It also means cravings can be planned for.
Building a plan for the next craving
- Know your hardest hour. Plan something for it every day.
- Keep a short call list. Three names you can text without explaining.
- Keep other drinks ready. Sparkling water, tea, something cold in a nice glass.
- Eat on a schedule. Don’t let yourself get too hungry.
- Go to meetings or a church group, especially in the first months.
- Sleep. Protect it.
- Write it down. After each craving, note what triggered it. Patterns show up fast.
Safety first. If you drink heavily every day, stopping suddenly can be dangerous. Talk to a doctor before you quit.
If you’re drinking heavily now and the craving comes with shaking, sweating or feeling sick, that may be withdrawal, not just a craving. Call a doctor. A doctor can also talk with you about medicine that helps some people with cravings.
What Scripture says about the battle
Jesus understands temptation from the inside.
“For we do not have a high priest who is unable to sympathize with our weaknesses, but one who in every respect has been tempted as we are, yet without sin. Let us then with confidence draw near to the throne of grace, that we may receive mercy and find grace to help in time of need.”
James gives a simple order: submit to God, resist, and draw near.
“Submit yourselves therefore to God. Resist the devil, and he will flee from you. Draw near to God, and he will draw near to you. Cleanse your hands, you sinners, and purify your hearts, you double-minded.”
For more on prayer and cravings, read Can God take away cravings?
How the app can help
Steps & Scripture has an “I’m struggling” button for exactly this moment. It walks you through a quick HALT check, helps you play the tape forward, and points you to one step to take now, including your call list. Crisis help in the app works offline and is never behind a paywall.
If you’re in danger or thinking about hurting yourself, call or text 988, or call 911.
A prayer for this moment
“Jesus, I want a drink, and I’m scared I’ll give in. Be here with me right now. Show me the way out You promised. Give me the strength to make the call, take the walk, wait it out. Get me to tomorrow morning sober. Amen.”
If you gave in, it’s not the end. Read Relapse after sobriety. If you’re just starting, start here.
Common questions
How long does an alcohol craving last?
A single craving is like a wave: it rises, peaks and fades if you don't act on it. Changing what you're doing helps it pass faster. Cravings in general tend to ease the longer you stay sober.
What does HALT mean?
HALT stands for Hungry, Angry, Lonely, Tired. It's a quick check used in recovery. Any one of those can make a craving much stronger, and each has a simple fix that isn't a drink.
Is there medicine for alcohol cravings?
There are medicines doctors can prescribe that help some people with cravings. Only a doctor can tell you if one is right for you. Ask yours; it's a normal question.
What if I can't stop the craving and I drink?
Then it's a slip, not the end. Stop where you are, tell someone, and start again today. God's mercy is new every morning. If you drink heavily again, be careful about stopping suddenly and talk to a doctor.
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