Controlling alcohol cravings is one of many challenges that face early sobriety in people seeking to overcome alcohol dependence. They are arbitrary and can appear at any time and with such intensity that one can simply surrender to them.
Now, let’s look at some ways to control such instances of craving and ensure a non-relapse.
Stay tuned as we discuss how to deal with alcohol cravings.
Understanding Alcohol Cravings
Craving is the desire to use alcohol and may be precipitated by stress, social functions, or even the sight of alcohol. These urges are related to alcohol dependence in a physiological and psychological manner.
Everyone knows that in order to deal with cravings, a person has to employ complete alcohol sobriety, together with a strong will and a healthy mind. This is so because people are encouraged to understand that cravings are normal during recovery and they are not permanent. However, if proper methods have been adopted, then they can be managed.
Research shows that cravings for alcohol can also be the result of genetics. Yep! Some of you might have some sort of genetic issue that triggers a stronger urge for alcohol. As a result, it becomes more difficult for people who are trying to overcome addiction.
In addition, environmental factors can easily play a major role in impacting your craving for alcohol and other drugs. For instance, people who have grown up in homes where alcohol has been an issue growing up are more prone to have this urge as compared to people who have not been exposed to it.
How To Deal With Alcohol Cravings? Practical Strategies to Manage Alcohol Cravings
To manage alcohol cravings, follow these strategies:
1. Distract Yourself
One of the most successful techniques that is used to deal with cravings is distraction. Do things that take your mind and hands off the situation.
Whether a person goes for a walk, does a hobby, or calls a friend, the main aim is to divert attention from the craving. Exercise or even deep breathing exercises are known to lower cravings for food and drinks as well.
2. Avoid Triggers
This is where one needs to learn and avoid things that lead to cravings. There can be some situations that can compel one to crave the use of alcohol. So if places or people trigger the desire to drink, then it’s necessary to avoid those places or limit your interactions with specific people. It is thus important to note that over time, one can actually plan how to deal with the triggers in a healthy way.
3. Use Coping Mechanisms
It is also important that you create a healthy psychological way through which you can deal with your urge to take alcohol. Practices such as mindfulness meditation, breath control , or muscle relaxation can help to relax your mind as well as reduce anxiety.
Another way is to write a journal and put all of the uncomfortable feelings on paper.
4. Stay Connected with Support Networks
As much as one may want to quit the habit, social support is very important when it comes to fighting alcohol urges. This could be relatives, friends, or a support group, for instance the Alcoholics Anonymous.
Sharing your feelings about cravings with another person can help you feel less alone and receive the encouragement you need. Other ways can include going for meetings or therapy sessions in order to get to learn how other people deal with their problems.
5. Practice Self-Care
Paying due attention to self-care can reduce the urge to take alcohol in many ways. Make sure you are eating and sleeping well, as well as drinking sufficient water. Your physical health also determines your emotional health and will not allow you to have cravings. However, doing activities such as massage, bath,and going for a nature walk are also other ways of dealing with stress.
How To Deal With Alcohol Cravings? Food Items That Can Help!
So, while it might be clear to you that alcohol tugs at the reward system of the brain, it is hardly known that your diet can also have an impact on how craving works. Moreover, there are certain food items and nutrients that are considered to be essential for maintaining a balanced chemistry inside your brain.
For example, research shows that people who suffer from low vitamin B6 might be more affected by such cravings. This is because low levels of vitamin B6 are linked with an increased production of serotonin and other neurotransmitters – this, in turn, can increase alcohol cravings.
As a result, adding food items with high vitamin B6, like avocados, chickpeas, and bananas, to your diet can help you with healthy brain chemistry, thereby reducing cravings.
Apart from vitamin B6, omega-3 fatty acids can also induce alcohol cravings. Also, having a healthy and balanced diet can not only reduce cravings but also improve your physical and mental health.
In addition, drinking enough water and staying hydrated is vital for managing your cravings. Yep, drink more water – it will help your body to get rid of the toxins that are responsible for inducing cravings and triggering the reward system of the brain.
Also, it is crucial to note that having a healthy diet and drinking enough water can help, but it is not the only thing that can help. If things get out of hand, it is always best to look for professional help, like joining support groups or counselling.
Food Items That Can Help To Reduce Alcohol Cravings:
Having said that, let’s check out the food items you can have to reduce your cravings for alcohol:
- Dark chocolate is a sweet and delicious substitute for alcohol.
- Vegetables and fruits.
- Whole grains are a satisfying staple.
- Lean proteins are a filling option.
- Spicy foods offer a distinctive distraction.
- Seeds and nuts are healthy fats that offer the right nutrition.
- Fermented food items are great for gut health.
Know How To Deal With Alcohol Cravings:
Controlling the urge of alcohol is one of the most difficult tasks. Cravings can sometimes be very demanding, but this needs to be understood that cravings can be assertive, which can be controlled with proper strategies.
Being away from temptation, practicing a healthy lifestyle, and keeping in contact with friends who will help you to stay sober will assist you in fighting cravings.
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