Cravings, Decoded – Part 2
This article builds on what we covered in Part 1 about alcohol craving triggers—and looks at how those triggers develop into full-blown urges.
We often think of cravings as sudden and overwhelming—as if they crash in from nowhere.
But in reality, they build.
Like a slow-moving wave gathering strength, a craving moves through predictable mental phases. And if we don’t recognize the pattern early, we can find ourselves drinking almost automatically—wondering how we got there.
That pattern is what I call the Craving Escalation Cycle. And once you understand how it works, you can break it long before the urge peaks.
Let’s break it down.
What Is the Craving Escalation Cycle (CEC)?
The Craving Escalation Cycle is the internal loop your brain runs when a trigger sets off a desire to drink. It’s not a single thought—it’s a sequence. And each phase builds momentum toward the next.
This cycle is what makes cravings feel so powerful. But that’s also what makes them predictable—and interruptible.
The Five Stages of a Craving
1. Trigger
It starts with a trigger. Something small—a stressful moment, a familiar place, a certain time of day—activates your old drinking pattern.
At this point, there’s no craving. Just the opening cue.
2. Thought
The brain floats the idea: “Maybe just one…”
It might feel casual, even harmless. But that’s the start of the loop.
If you pause here and recognize it, you’re already breaking the pattern.
3. Fantasy
If we entertain the thought, the craving deepens. We start imagining the drink. How it will taste. How it might feel.
This isn’t a neutral moment—it’s reinforcement.
The brain doesn’t distinguish between reality and vivid mental rehearsal. When you visualize drinking, the craving intensifies.
4. Debate
Now the mental tug-of-war begins:
“Should I? I’ve been good. Just one won’t hurt. But I’ll feel awful tomorrow. But maybe this time will be different…”
This is where the craving becomes emotionally exhausting. The rational mind tries to push back, but the subconscious is already halfway out the door.
5. Peak Urge
By now, the craving feels physical. You might feel restless, tense, distracted. The idea of not drinking feels worse than the drink itself.
This is the tipping point. If we reach this stage, resisting takes real effort—and it often ends in surrender.
But here's the key: we don't have to get this far.
Why the Cycle Feels So Powerful
Each time we move through the Craving Escalation Cycle and end up drinking, our brain learns:
“This loop works.”
Dopamine spikes reinforce the pattern, even if we regret it later. The brain doesn’t care about consequences—it only remembers the short-term relief.
And so next time, the loop activates even faster. That’s how cravings get wired in.
But the good news is: this same system can be rewired in the other direction.
How to Interrupt the Cycle
You don’t have to wait for the peak urge to take action. In fact, the earlier you interrupt the cycle, the easier it is to dismantle.
Here’s how to break it at each stage:
At the Trigger Stage
Use awareness.
Notice what just happened. “Ah—that’s my old cue.”
No judgment. Just recognition. That alone loosens the grip.
At the Thought Stage
Label it.
“That’s the craving thought.” Not a command. Not a truth. Just a thought.
You don’t need to argue with it—just call it what it is.
At the Fantasy Stage
Interrupt the movie.
Shift attention. Move your body. Change the channel—mentally or physically.
Fantasizing is fuel for the craving. Disrupt the rehearsal.
At the Debate Stage
Use a preloaded response.
Have a go-to line ready.
“I’ve seen how this ends.”
“That’s just the loop talking.”
“Alcohol won’t give me what I’m really looking for.”
Prepared language short-circuits the debate.
At the Peak Urge
Ride it out with compassion.
Cravings rise and fall like waves. Breathe. Move. Ground yourself in the moment.
You’re not failing. You’re experiencing temporary intensity—and it will pass.
You Don’t Have to Be Stronger—Just Sooner
Cravings aren’t tests of willpower. They’re patterns.
And patterns can be broken—not by brute force, but by insight.
The Craving Escalation Cycle only feels unstoppable when it goes unchecked. But if you see it early, name it, and interrupt it—even gently—you weaken the loop.
Each time you do, the craving gets quieter.
And what used to feel automatic starts to dissolve—one choice, one interruption, one moment of awareness at a time.
That’s not resistance.
That’s freedom in motion.
🔗 Cravings, Decoded: Full Series
Explore the full series below, or jump straight to the article you need.
Part 1: What Causes Alcohol Cravings
Part 2: The Craving Escalation Cycle ← you’re here
Part 3: When Mental Cravings Feel Physical
Part 4: The Double-Barrel Problem
Part 5: The Hidden Triggers That Mimic Cravings
Part 6: How to Weaken and Destroy Cravings (For Good)
Part 7: Practical Tools for Managing Alcohol Cravings
— Brent