Cravings, Decoded – Part 6
Cravings aren’t fixed. They’re not some permanent force we’re doomed to wrestle forever.
Cravings can be dismantled. Gradually. Effectively. Permanently.
And when we manage them with intention—consistently, strategically—we weaken the entire structure that held our drinking habit in place.
This is how we beat the system.
We don’t just fight cravings. We make them irrelevant.
But it doesn’t happen all at once. It happens through repeated awareness, skill-building, and clarity. We get better at it—just like we’ve unknowingly gotten better at responding to cravings in the past.
The Power of Repetition
And it all starts with one of the most underrated forces in recovery: repetition.
Cravings run on mental loops. And loops are formed through repetition.
Every time we resist a craving instead of reacting to it, we weaken that loop.
Every time we give in, we strengthen it. The brain registers: that worked, even when it didn’t.
So the goal isn’t perfection. The goal is training—to build a new pattern that becomes stronger than the old one.
Repetition is how the craving was built. Repetition is how we unbuild it.
And it’s not just the behavior that matters—it’s the belief. Every time we remind ourselves that alcohol gives us nothing we actually want, we take another chip out of the old system.
The More Tools We Have, the Better
But repetition alone isn’t enough—we need tools. And more than one.
Not every craving feels the same. Not every day feels the same. That’s why we need options.
- Some days, mindfulness works.
- Some days, movement helps.
- Some days, distraction, breathing, or music does the trick.
There’s no one-size-fits-all method. What matters is building your toolbox—and knowing how to use it.
The more tools we practice with, the more natural it all becomes.
Over time, we move from surviving cravings to moving past them without drama.
And if a tool stops working one day, we switch to another. That flexibility is power. We don’t force a single method to work—we pivot and win anyway.
The Trigger-Craving Feedback Loop
Cravings don’t exist in a vacuum. They’re often triggered by something—an emotion, a situation, a time of day.
And here’s the good news:
Every time we weaken a craving, the trigger behind it loses power.
And when we weaken a trigger, the craving that used to follow… doesn’t.
It works both ways. And every small win makes the next one easier.
That’s why we don’t need to eliminate every trigger in our lives. We just need to change how we respond to them. Once we stop reacting, the trigger loses its meaning.
Why Some Cravings Last Longer Than Others
One of the most frustrating things is when a craving sticks around longer than expected. Some days it’s a flash—gone in 30 seconds. Other times, it lingers and loops.
That doesn’t mean something’s wrong. It usually means:
- We’ve accidentally reinforced it recently
- We’re emotionally run-down
- We’re in an unfamiliar or high-pressure setting
In these moments, it's easy to feel like we're failing. But we’re not. We're just facing a stronger echo of an old belief—and we’re still in control of whether we act on it.
Intensity doesn’t equal importance. Just because a craving feels strong doesn’t mean it deserves to be obeyed.
Cravings Are Not Mountains
Still, mindset matters. How we see cravings affects how we feel them.
If we see them as massive, they’ll feel that way. But most cravings are just moments—uncomfortable, not unbearable. And like all moments, they pass.
The less power we assign to them, the smaller they become.
Cravings are molehills, not mountains.
Once we stop fearing them, we stop feeding them.
The more calmly we face them, the more our brain learns that these urges are not emergencies. They’re just noise. And noise fades when you stop reacting to it.
Familiarity Reduces Fear
Think back to something that once felt overwhelming—your first day at school, your first job interview, your first time doing something hard.
What changed? The situation didn’t. You did.
At first, cravings can feel like a threat. But the more we face them calmly, the less intimidating they become. Not because cravings disappear—but because we’ve been there before.
And we’ve walked through it.
The same brain that once said, “I can’t handle this,” now knows exactly how to stay steady. That’s progress you can trust—even on tough days.
Who You Believe You Are Matters
Here’s something else that weakens cravings—more than any single trick or technique: changing who we believe we are.
If we still see ourselves as someone who wants to drink but shouldn’t, every craving becomes a battle. But when we shift to:
“I’m someone who doesn’t drink. Period.”
Then the craving loses its audience.
It’s not about pretending. It’s about choosing a new identity—and reinforcing it until it becomes second nature.
Cravings fade faster when they have no one left to convince.
We Win by Not Reacting
Every craving you walk through without reacting is a win.
You don’t have to fight it. You just have to see it.
Acknowledge it.
And let it move on.
That’s how the system breaks down.
We stop feeding it.
And little by little, craving by craving, the whole illusion collapses.
You don’t need to be perfect. You just need to stay willing.
Because the more times you walk past the urge, the more your brain starts to believe you.
And eventually, the craving doesn’t just fade.
It stops showing up.
🔗 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
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) ← you’re here
Part 7: Practical Tools for Managing Alcohol Cravings
— Brent