Coping with cravings and slips

Way 48 of 50Ride out cravings

Cravings are normal. Whenever we give up something our body and mind are used to, we crave it. Your body and brain need time to readjust. Cravings become weaker and less frequent the longer you go without a drink.

Most cravings build, peak and then fade, often within half an hour, even if you do nothing. Knowing that helps you ride them out. Some ways to get through:

• Change the words. Instead of "I need a drink", try "I want a drink because I'm stressed. I can deal with stress without one."
• Remind yourself why. Read your hangover list and your reasons for changing.
• Change the taste in your mouth. Brush your teeth with strong toothpaste, use an alcohol-free mouthwash, or chew gum.
• Have something sweet. Many people find a sweet drink or snack takes the edge off cravings in the early weeks.
• Move. Get out of the room, go for a walk, do something physical.
• Make a ritual. Have a set "craving routine": a particular drink, a call to a friend, a walk round the block.

Fill the hours you used to spend drinking (see way 41). One evening you'll realise you haven't thought about a drink all day.

Try this todayWrite your own craving plan on a card: three things you'll do, in order, the next time a craving hits.

Way 41 of 50Keep busy

Nearly everyone finds they need to keep busy to beat cravings, especially in the hours they used to drink.

• Physical, useful tasks seem to work best: cleaning, cooking, DIY, gardening, running, swimming. Tackling a job you've put off is doubly rewarding.
• People: ring a friend, visit someone, get in touch with an old friend you've been meaning to call.
• Hands busy: puzzles, games, knitting, drawing, making things. TV alone often isn't engaging enough.
• Something new: learn to swim, paint, take a language class. Who told you that you couldn't? Was it just you?
• Animals: walking a dog gets you out, and other dog walkers will talk to you. Even stroking a pet can lift your mood.
• Volunteering: a couple of hours to start. It builds confidence, skills and friendships, and helping others helps you. Most areas have a volunteer centre.
• Faith or spiritual groups: some people find great support in a place of worship or a spiritual programme such as AA's 12 steps.
• Online: recovery forums and online meetings can help, especially late at night. Games can help pass a craving, but watch that they don't become a new habit.

Way 11 of 50Reward yourself for not drinking

Reward yourself for every alcohol-free day or week. Use the money you're saving.

• Keep drinks you enjoy in the house: fresh juice, smoothies, cordials, sparkling water, good coffee or tea.
• Treat yourself: a haircut, new clothes, music, a book, a day out.
• Put the money you'd have spent on drink in a jar or a separate account, and watch it grow.

Way 47 of 50Treat a relapse as a lesson

It's very common for people to slip when they're changing a habit. A lapse, or even a full relapse, isn't the end of the world and doesn't mean you've failed. What matters is what you do next.

• What triggered it? Where were you, who with, how were you feeling?
• Could you avoid that situation, or handle it differently, next time?
• What did you learn about yourself?
• Who can you tell? Talking to someone the same day helps stop one drink becoming many.

Then go back to your goal. Many people who change their drinking for good had several attempts first.