Recovery from alcohol addiction is a multi-stage process. Each step comes with peculiar challenges and everyone experiences this journey uniquely.
Alcohol detoxification is the first step in recovery and involves ridding your system of alcohol by abstaining from drinking. However, this phase is filled with several hurdles like alcohol withdrawal symptoms, the risk of relapse and of course…alcohol cravings. Alcohol dependence is a significant factor contributing to the challenges faced during detox, including cravings.
At PCP we believe that alcohol detoxification is an essential part of the recovery process. However, dealing with some of the challenges of detox such as alcohol cravings requires proper education, medical assistance and strong support.
So let’s explore what alcohol cravings are, the cause and some useful techniques you can use to overcome them.
What Are Alcohol Cravings?
Alcohol cravings, or the overwhelming urge to drink, often involve experiencing alcohol cravings due to a complex interaction between thoughts, emotions, and even physical sensations.
Cravings are a normal part of addiction recovery and the alcohol detox process. It is even included as one of the signs of an alcohol use disorder in the Diagnostic and Statistical Manual of Mental Disorders, fifth edition (DSM-5).
However, everyone experiences cravings differently. They can be more intense for some substance abuse recoverers and may also be associated with unpleasant symptoms like anxiety, palpitations, sweating, loss of appetite, and irritability.
Why Do Cravings Occur?
Understanding the root cause of cravings is not always simple. People experience cravings for different reasons and in different ways. Let’s take a look at some of the most common causes of cravings during the recovery process. Intense cravings often occur during early recovery, highlighting the heightened challenges faced during this period.
Withdrawal
Withdrawal refers to several unpleasant symptoms that many recovering addicts experience when they stop consuming alcohol. These symptoms can occur as quickly as a few hours after the last drink and are a frequent cause of relapse.
Withdrawal occurs because of the effects of long-term alcohol use on the brain. After prolonged alcohol use, the brain’s natural chemistry adapts to achieve some degree of balance. When the body is deprived of alcohol, this tilts the brain into a sudden, but temporary, imbalance, leading to alcohol withdrawal symptoms.
Unfortunately, stopping drinking alcohol presents a significant challenge during withdrawal, leading to intense cravings and the temptation to consume alcohol again to alleviate these symptoms.
Triggers
Even when not experiencing withdrawal symptoms many people who are recovering from alcohol addiction may experience cravings when exposed to certain triggers. These triggers are usually activities, thoughts, emotions or even people who evoke a strong urge to drink.
Generally, triggers can be divided into external triggers and internal triggers.
● External triggers. This has to do with people, places, objects or sensations which incite the urge to drink. This could include pubs, parties, friends, or simply the sight or smell of alcohol.
● Internal triggers. Internal triggers refer to non-physical experiences which make you more likely to relapse back to alcohol use. This could include feelings of guilt, sadness, loneliness, anxiety, or even excitement. It also includes stressful situations or danger.
Habits
Sometimes referred to as behavioural triggers, habits are another common cause of relapse among recovering addicts. For many people who consume alcohol excessively, a significant portion of their daily routine is structured around drinking.
For example, regularly drinking a few beers after work or engaging in binge drinking during parties. These can quickly become part of a normal routine and act as a potential trigger for cravings among those trying to recover from alcohol addiction.
How Long Do Intense Cravings Last When You Quit Alcohol?
There is no definite timeline on how long alcohol cravings last after you quit drinking. This depends on the primary cause of your cravings, whether it’s due to withdrawal or factors like behavioural, external or internal triggers.
Typically, cravings are more intense during the acute phase of withdrawal which usually lasts for about a week and is accompanied by several unpleasant physical and psychological symptoms.
After that, the severity of these cravings usually dies down, but may not disappear completely. Indeed these cravings may persist for months to years and are usually in response to some of the triggers mentioned previously.
How To Reduce Alcohol Cravings During Detox
Recognizing you have cravings for alcohol is only the first step. More important is identifying the cause of your cravings and potential triggers, as well as developing useful coping strategies for dealing with cravings when they occur.
● Plan your day. Having too much idle time makes you more prone to cravings and increases your risk of relapse. A great way to prevent this is to plan your daily activities ahead of time. This allows you to fill in your free time with other activities, especially around periods of the day which may be particularly triggering. For example, during happy hour or in the evenings after a stressful day at work.
● Identify your triggers. Identifying your triggers is another important part of coping with alcohol cravings. This could include both external, internal and behavioural triggers. One easy way to identify your triggers is through journaling. When you feel the cravings identify the particular trigger and write it down. Eventually, you will be able to identify these triggers and develop strategies for avoiding them
● Medications. Certain medications are also used to reduce cravings, especially during the detox period and during the aftercare phases of treatment.
● Naltrexone. Naltrexone is a medication used to reduce alcohol cravings and promote long-term abstinence by blocking the pleasurable effects derived from consuming alcohol.
● Acamprosate. Acamprosate is used during the detox process to reduce alcohol cravings. It helps normalize certain brain functions that were disrupted by prolonged alcohol abuse.
● Disulfiram. Disulfiram does not directly reduce your cravings for alcohol, but it deters further alcohol consumption. Taking disulfiram and alcohol creates an intense negative experience. This includes symptoms like flushing, nausea, vomiting, headaches and weakness.
● Baclofen. Baclofen is a muscle relaxant that is also used to reduce alcohol cravings during the alcohol detox phase. It works by reducing the pleasurable effects gained from consuming alcohol.
*These medications should only be taken under the instruction of trained medical personnel.
● Reduce contact with alcohol. It is not possible to avoid all contact with alcohol. However, there are some easy steps you can use to reduce your exposure. For example, avoid keeping alcohol at home, attend sober parties, avoid pubs, and cut down the amount of time you spend with friends who are actively drinking or are engaged in illicit drug use.
● Develop immediate coping strategies. Most episodes of craving are time-limited and typically last for about 20 to 30 minutes. Thus, an effective way of dealing with sudden cravings is to develop several immediate coping strategies centred around distracting yourself or reaching out for help. Some examples include:
● Control your stress levels. Many people who abuse alcohol use it as a means to escape stressful situations or emotions. This makes stress a common trigger for alcohol cravings and relapse. Learning to identify and avoid stressful triggers is a key step in controlling cravings. Also, developing strategies to control your stress levels is an excellent way of dealing with alcohol cravings. This includes calming activities like breathing exercises, meditation, yoga and Pilates. You can also pick up hobbies like gardening, reading, knitting and painting. This service will occupy your time and reduce your stress levels in the long run.
● Counselling. Proper education on the cause and nature of alcohol cravings is an important part of recovery. Individuals who are well-informed about the symptoms, possible duration and treatment options for alcohol cravings find it psychologically easier to deal with the condition. Proper counselling also reduces anxiety and depression, increases treatment adherence, and helps develop personal effective coping strategies.
● Therapy. Psychotherapy is one of the cornerstones of managing alcohol cravings. After the acute phase of withdrawal most of the symptoms of alcohol cravings are psychological, so patients need to be taught to identify these symptoms and how to develop coping strategies to control them.
Techniques like cognitive behavioural therapy (CBT), group therapy sessions, family therapy, and psychodynamic therapy are some of the options for dealing with alcohol cravings.
● CBT is a form of therapy that deals with identifying and correcting issues with the thinking process. It aims at identifying distorted thought patterns which trigger alcohol cravings and correcting these through psychotherapy. It also helps you deal with your cravings and improves impulse control.
● Psychodynamic on the other hand delves into the internal and behavioural triggers behind alcohol craving, especially concerning past experiences. This form of therapy usually lasts longer than CBT because it tends to involve past experiences and traumas, which may take some time to unravel.
● Family therapy is also an important counselling technique with many patients since alcohol addiction and cravings affect the well-being of the entire family. Family support is crucial when dealing with alcohol cravings and family therapy can teach both parties how to establish open communication channels in a safe space.
● Group therapy like peer support groups, 12-step programs and community programs brings together people with alcohol use disorder and allows them to share their experiences in a safe space and share strategies on how to cope with their struggles with alcohol cravings and relapse.#
● Exercise helps reduce cravings for drugs by rewiring the reward centres of the brain and promoting internal inhibition. Regular physical exercise can also be used as a strategy for avoiding triggers. Tailoring your fitness schedule around your moments of weakness helps prevent relapse. For example, working out during happy hour or exercising after work instead of drinking.
To effectively curb alcohol cravings, manage alcohol cravings, reduce alcohol cravings, and stop alcohol cravings, it’s essential to integrate a balanced diet rich in fruits, vegetables, nuts, and seeds, which can play a significant role. Incorporating specific nutrients like vitamin B6 and omega-3 fatty acids into your diet, alongside stress management techniques and avoiding known triggers, can significantly aid in managing and reducing the intensity of alcohol cravings. This holistic approach, combined with professional intervention and personalized treatment plans, can support individuals in their journey towards recovery and long-term abstinence.
How To Identify If Your Alcohol Cravings Are a Sign of Alcohol Use Disorder
Understanding alcohol cravings is crucial for those looking to overcome addiction, as these cravings are just one of the key features of alcohol addiction. Diagnosing problematic drinking or an AUD should be done by a qualified healthcare provider. This involves using the DSM-5 criteria. This guideline also helps determine the severity of the alcohol use disorder.
The criteria include:
● Consuming larger amounts of alcohol than intended or consuming alcohol over a longer period than originally intended.
● Having persistent cravings for alcohol.
● Making repeated unsuccessful attempts to cut down or control your alcohol use.
● Spending a significant amount of time on obtaining, using, or recovering from the effects of alcohol.
● Your alcohol use negatively affects your performance at work, school, home, or social obligations.
● Avoiding important social, occupational, or recreational activities because of alcohol use.
● Using alcohol in dangerous situations or alcohol use leads to dangerous situations.
● Continuing to use alcohol despite persistent or recurrent physical or psychological problems caused or worsened by alcohol.
● Continuing to use alcohol despite persistent or recurrent social or interpersonal problems caused or worsened by alcohol.
● Requiring increased amounts of alcohol to achieve the same level of intoxication or desired effect (tolerance).
● Experiencing withdrawal symptoms when drinking stops, which may lead to substance abuse to relieve or avoid withdrawal symptoms.
Healthcare professionals diagnose an AUD if an individual meets 2 or more of these 11 diagnostic criteria within 12 months.
These criteria can also be used to determine the severity of an alcohol use disorder – mild means meeting 2-3 criteria; moderate signifies 4-5 criteria and severe AUDs are when you have 6 or more symptoms.
How To Recognize Signs of an Impending Relapse
Alcohol cravings can often lead to relapse. Therefore, it is important to be able to identify the pending signs of relapse so you can do your best to prevent it before it is too late. They include:
● Revisioning one’s past use of alcohol in a more positive light.
● Rationalizing moderate alcohol consumption eg considering taking just one or two drinks a day.
● Engaging in risky behaviours that encouraged prior alcohol use, like frequently going to pubs, hanging out with past drinking buddies, withdrawing from family and social support systems, etc.
● Becoming overconfident in your recovery or thinking that one has conquered your alcohol cravings.
● Skipping therapy sessions or not listening to your fellow peers in recovery or family members.
If you notice any of the above signs, quickly reach out to friends, family, peers from your support group or a professional treatment facility for assistance.
Why You Should Seek Professional Guidance When Dealing With Alcohol Cravings
Choosing a professional alcohol detox program has several advantages, especially when dealing with symptoms like alcohol cravings and alcohol withdrawal.
● Reduced risk of relapse. The risk of relapse during and after a detox is high, especially for individuals dealing with alcohol cravings. A monitored program will provide the necessary support to manage cravings effectively.
● Medical support. A monitored program offers trained staff who can provide medications and interventions to reduce the severity and duration of your alcohol cravings.
● Customized services. Professional detox programs offer patient-tailored treatment that addresses your specific challenges and any underlying health issues or complications.
● Safety. Alcohol withdrawal can be dangerous and there is a risk of developing severe symptoms like seizures or delirium tremens. In a monitored program, medical professionals can intervene if such complications arise.
● Transition to treatment. A detox program is only the first step in the process of recovery and often serves as a bridge to further treatment or rehabilitation. Professionals can help you plan your next steps for ongoing recovery.
Seeking professional guidance can also help manage alcohol intake, reducing cravings and supporting recovery in the journey towards sobriety.
Seek Help at PCP
At PCP we believe that alcohol detoxification is the first step towards recovery by ridding your body of alcohol through an alcohol detox. However, it is often associated with several unpleasant symptoms like alcohol withdrawal and cravings. Being able to identify, understand and effectively cope with alcohol cravings significantly improves your chances of long-term abstinence and recovery.
Fortunately, we at PCP have both the knowledge and dedication to help you effectively deal with the challenges of alcohol cravings and offer you an understanding of how long detoxification takes.
If you want to talk to us, please get in touch with us for more information on admissions
