How to Survive a Craving When You Feel Like You're About to Break

Cravings are brutal. They don’t ask for permission, they don’t wait for a convenient time, and they hit harder when you least expect them. The good news? You don’t have to give in.

Here’s exactly what to do when you’re staring at the bottle and feel like you’re about to break.

1. The 3-Minute Rule: Ride the Wave

Cravings feel like they last forever, but they don’t. In reality, they peak and fade within 3 to 5 minutes if you don’t act on them. Your job? Ride the wave.

⏳ Set a timer for 3 minutes. 🛑 Don’t move. Don’t react. 💭 Focus on your breath and remind yourself: This will pass.

By the time the timer goes off, you’ll likely notice the craving isn’t as intense. The key is not feeding it.

2. Change Your Scenery

Sitting in the same spot, staring at the temptation, is the worst thing you can do. Get up and move.

🚶 Go outside. 📞 Call someone. 🎧 Put on music and sing out loud.

Action kills cravings. The faster you break the mental loop, the faster the craving weakens.

3. Play the Tape to the End

Your brain is lying to you. It’s making you believe that one drink won’t hurt. It’s feeding you nostalgia, not reality.

🛑 Stop and ask yourself: What happens next?

🔹 One drink turns into three. 🔹 You wake up full of regret. 🔹 You have to start over—again.

Rewind and remember why you quit in the first place. The craving is temporary—the consequences aren’t.

4. Shock Your System

Cravings thrive on mental chaos. Shock your body into a different state.

🧊 Hold an ice cube in your hand. 🚿 Take a cold shower. 🤸 Do 20 jumping jacks.

These physical distractions reset your brain, snapping you out of the craving spiral.

5. Talk to Someone—Right Now

You don’t have to fight this alone. Pick up your phone and text or call anyone who supports your sobriety.

📲 “I’m struggling right now. Just need to talk.”

Saying it out loud takes power away from the craving. Don’t suffer in silence.

6. Eat Something

Hunger and low blood sugar can make cravings worse. If you haven’t eaten in a while, grab a snack—preferably something high in protein or healthy fats.

🍏 Apple with peanut butter 🥜 Handful of nuts 🥚 Boiled egg

A craving is not an emergency. Sometimes, it’s just your body asking for fuel.

7. Make a Non-Negotiable List

Before a craving even hits, have a list of things you will not do—no matter what.

📝 “I will NOT go to a liquor store.” 📝 “I will NOT call an old drinking buddy.” 📝 “I will NOT tell myself ‘just one’ is okay.”

When the craving hits, read your list. Out loud. Stand by it.

Final Thought: Cravings Don’t Last—But Your Choices Do

You’ve survived cravings before. You will survive this one too.

Cravings are liars. They tell you drinking is the answer when it’s the problem.

Don’t give in. Don’t start over. Keep going.