Alcohol Cravings in Recovery: How Long Do They Last?

Craving alcohol is a normal part of addiction recovery. When you first quit drinking, your cravings might be especially intense. As you heal, you’ll learn how to recognize and control cravings. Still, the temptation might never completely disappear. Cravings might even be a lifelong challenge. But there are ways to cope with them and reduce your risk of relapse.

Understanding Alcohol Cravings

Alcohol cravings are physical and emotional urges to drink. You might feel a loss of control or an overwhelming desire to consume alcohol, even if you know doing so would produce negative consequences. However, there are some clear neurochemical reasons you might experience cravings.

Alcohol addiction, or alcohol use disorder, can affect different areas of your brain, including the basal ganglia, which is often referred to as the brain's "reward center".¹ When alcohol is consumed, it overstimulates this part of the brain, causing the pleasurable feelings experienced when under the influence.¹ With repetitive, chronic misuse of alcohol, the reward center of the brain grows accustomed to the presence of it, especially if you are experiencing alcohol dependence.¹

As drinking alcohol becomes habitual, your brain gets used to the feeling of reward associated with alcohol use.¹ It can grow harder to feel good without drinking, therefore, when you quit, you can still crave that sense of reward.¹

In addition to the chemical changes that occur in the brain, there are several additional factors that can trigger alcohol cravings. These can include certain people, places, situations, or things. For example, if you used to drink to cope with stress at work, you may start to crave alcohol whenever you have a looming deadline. Or, you might walk by a restaurant that used to be your go-to happy hour spot and suddenly get the urge to drink.

Many triggers are unavoidable, however there are just as many that can be successfully avoided. Identifying and understanding your cravings can help you learn how to cope with them.

Timeline: How Long Do Alcohol Cravings Last?

There is no specific time that alcohol cravings last for, as that is usually something determined by unique, specific factors in a person's life. However, getting professional treatment can help you to get closer to being in control of your cravings if or when you experience them. Read on to learn more about how long alcohol cravings may last and how treatment can help.

Detox and Withdrawal

Alcohol detox can be dangerous and potentially even deadly. It’s highly recommended to obtain medical care before you suddenly stop drinking.

When you stop drinking alcohol, you may begin experiencing withdrawal symptoms. Included in those symptoms can be cravings, which are usually at their most intense at this time.² Thankfully, medical detox programs can not only keep you comfortable at this time, but also help you manage your cravings as efficiently as possible while your body readjusts to functioning without alcohol.

Treatment and Early Recovery

Unfortunately, cravings can last well beyond detox. While these urges to drink again usually lessen over time, it is possible that you may still struggle with cravings from time to time, or even develop a condition known as post-acute withdrawal syndrome, or PAWS.³ Depression, irritability, and sleeping problems are common symptoms of PAWS (as are cravings) and can last up to two years.³

Entering into a treatment program after detoxing from alcohol (or right away if detox is not necessary for your needs) gives you the opportunity to engage in evidence-based therapies that can help you develop coping skills to manage these urges and prevent relapse.

Manage Cravings in Ongoing Recovery

By the time you complete a treatment program, chances are you’ll have plenty of practice responding to triggers, as well as a set of new skills to help keep you sober. Staying connected to recovery through local support groups such as Alcoholics Anonymous (AA), getting a sponsor, and/or continuing therapy on a 1:1 outpatient basis can keep you connected to your recovery goals and away from triggers. Additionally, maintaining a strong network of support after treatment can be useful in the event that you do relapse, as they can help encourage you to get back on track.

Coping Strategies for Alcohol Cravings

No matter how long your alcohol cravings last during recovery, there are many ways to cope with the urge to drink. While sometimes you can avoid situations that trigger alcohol cravings, other times you might not be able to. Thankfully, there are things you can do to successfully navigate triggers without giving in to your alcohol cravings.

Short-Term/Immediate Ways To Manage Alcohol Cravings

If you experience alcohol cravings, here are some quick ways to help cope with them and avoid triggers in the short-term.

Choose Fulfilling Alternatives

No feeling lasts forever, and even alcohol cravings come and go.⁴ Sometimes all you need to do is wait them out. During that time, try to distract yourself with an engaging alternative to drinking. This might include going for a walk with some family members, listening to music, or anything else that brings you joy or a sense of peace.

Meditate to Reduce Stress

Meditation and similar activities have been proven to help reduce stress, which can be beneficial to you and your wellbeing as you work to manage alcohol cravings.⁵ Studies show that mindfulness can even reduce the amount you drink.⁶ These activities promote self-acceptance and a sense of calm, as well as help establish strong mental health and perseverance.

Lean on Your Support System

Social support is a vital part of recovery from alcohol addiction, especially if you are dealing with cravings. Don't be afraid to reach out to a friend or a loved one for extra encouragement and a shoulder to lean on if you are struggling with cravings.⁷ You can also attend a support group, or even schedule an extra session with your therapist to help bolster your resolve.

Professional Support and Treatment

The combination of both therapy and medication can play an important role throughout addiction recovery. Specifically, a few kinds of treatment options can be especially helpful for those learning how to maintain long-term sobriety from alcohol addiction.

Cognitive Behavioral Therapy (CBT)

With cognitive behavioral therapy (CBT), you work to identify the triggers and behaviors that contribute to your addiction.⁸ Then, the therapist can work with you to develop specific techniques you can use when cravings arise or whenever your recovery is being challenged.

Prescription Medications

Depending your their needs, your treatment might include medications to help you manage alcohol cravings.⁹ Medications such as acamprosate, disulfiram, and naltrexone have proven to help decrease the urge to drink in those who are recovering from alcohol addiction.⁹ This approach is especially effective for those who are involved in a professional treatment program.⁹

Peer Support Groups

Support groups, like SMART Recovery or 12-Step groups, can help you connect with your peers in the recovery space. These programs offer fellowship, encouragement, and accountability as you move forward in recovery, helping you to strengthen their resolve in their recovery.

Lifestyle Changes for Long-Term Sobriety

Positive lifestyle changes can set you up for long-term sobriety.¹⁰ It’s important to create a daily routine that includes both self-care and fun activities. You can work to take your mind off old alcohol-related memories by filling your time with new activities. Focus on what you are doing, like having coffee with a friend, instead of what you’re not doing, like going to a bar.

Recovery is a chance to build a life you love, sustainably. You can engage in activities you find meaningful and ones that have immediate positive effects, such as:

• Picking up a new hobby.
• Eating well.
• Exercising.
• Spending time with loved ones.
• Expressing yourself through art, music, or writing.
• Learning a new skill.

Data shows that strong routines support addiction recovery.¹⁰ As you continue to heal, these new habits can become part of your daily practice and help you stay on the right track.

Relapse Prevention

There will probably be times when you can curb alcohol cravings and times when you feel like you can’t. When you can recognize the warning signs of relapse, you can get help faster.³ Some of these signs include:³

• Isolating yourself.
• Skipping meetings you usually attend.
• Reminiscing about drinking.
• Letting go of your routine.
• Spending time with people who encourage you to drink.

When this happens, you can reach out to people you trust. For example, you might call your therapist or your original treatment program. Certain programs can also help you stay sober after treatment, such as:

• 12-Step programs.
• Sober living homes.
• Ongoing therapy.

Managing alcohol cravings is a vital part of maintaining sobriety. Connect with an alcohol rehab to get the support you need to meet your recovery goals.

Frequently Asked Questions About Alcohol Cravings in Recovery

What are alcohol cravings and why do they occur?

Alcohol cravings are intense urges to consume alcohol, both physically and emotionally. These cravings are a result of the changes that occur in the brain’s reward center when chronically misusing alcohol or experiencing alcohol addiction.¹ When alcohol consumption becomes habitual, the brain associates it with feelings of pleasure and reward. As a result, when you stop drinking, cravings can occur, as your brain has a more difficult time experiencing pleasure through other means.

How long do alcohol cravings last during recovery?

The duration of alcohol cravings varies for each individual. Initially, during acute alcohol withdrawal, they can be very intense.² However, cravings may persist beyond the detox phase and throughout early recovery. Some people experience post-acute withdrawal syndrome (PAWS), where cravings can last for several months or longer. Everyone’s timeline is unique, but cravings usually lessen over time.

What are effective strategies for coping with alcohol cravings?

Coping with alcohol cravings requires a multi-faceted approach. Choosing fulfilling alternatives to drinking can help manage and reduce their intensity. These can include new hobbies or activities, practicing mindfulness meditation to reduce stress, leaning into your support network, attending support groups, seeking professional treatment, and making positive lifestyle changes. These strategies can empower you to navigate cravings and maintain long-term sobriety. Planning for relapse prevention can begin as soon as you enter recovery.