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How to Effectively Deal with Alcohol Cravings

How to Effectively Deal with Alcohol Cravings

Almost 31% of all deaths in the United States can be attributed to alcohol use. It’s actually the leading cause of death within North America which is why millions of dollars are spent each year battling alcohol use. There has been progress over the years because an organization like MADD (mothers against drunk driving) have lobbied to get rules changed making consequences stricter on those who get caught impaired behind the wheel.

However, even with so much effort is put towards controlling drinking and driving, we’ll still fail to make a huge difference in our society. I believe if you can control the cravings, then you might be able to reduce the overall fatalities greatly.

After doing some extensive research, I was able to put together a list of effective strategies to help people control alcoholic cravings. Let’s explore some of the top strategies:

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Remove Yourself from Risky Situations

One of the best ways to avoid alcoholic cravings is to remove yourself from any situation where you can drink. This is why people who are looking to stop drinking will avoid going to bars, or even ordering alcohol. However, remember this is only for the time being, and once you’re effectively able to control your cravings, you can slowly pull yourself back into alcoholic environments.

Friend on Speed Dial

When you first join AA (alcohol anonymous), the first thing they’ll recommend is to have a friend you can call when you have cravings. This friend should be someone who doesn’t drink or is someone who has been through the program. This way when you have cravings, you’ll be able to call someone for immediate support who will guide you in the right direction. Make sure this is a person you trust and one who has your best interests in mind.

Transition Slowly

It’s hard to control cravings from day one so space out your progress extending time slowly. For example, I would start by focusing on getting through a day, then two, a week, a month, etc. However, don’t let no one push you too quick and go at a pace which you’re happy with. If you transition too quickly then you’ll increase the likelihood of a major binge later.

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Meditate

We are now living in an era where spirituality is at an all time high…right? When you watch TV, you have people talking about meditation and relaxation. Amazon.com has stated that spiritual books are selling more now than before because people have taken a keen interest in meditating. So, the next time you are facing a serious craving, it’s important to meditate because this will help you focus on your well-being and take your mind off alcohol.

Eat Sugar

Alcohol contains a lot of sugar which is why you put on weight when you drink excessively. The next time you have a craving, I would recommend eating something sweet. Keep chocolate in your house or something which will control your cravings quickly. Here’s a great list of items which can satisfy a craving:

  • Chocolate
  • Energy drinks
  • Cookies
  • Frozen yogurt
  • Coke or Sprite

Think Consequences

Many of us are trying to steer off alcohol because of a very bad experience. Some are even trying to avoid alcohol because of something bad which happened to a close friend. The next time you have a craving, it’s important to think about the bad experience or consequence. Make sure you choose a “harsh” consequence so all you need to do is think about it and it’ll deter you from the craving your having.

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Detox Program

If you recently quit drinking, then you’ll be having withdrawals which might be very hard to control. If you find yourself having an extra hard time, then consider a detox program. You can visit a center or download a complete program online. The goal of a detox program is the following.

First, it’s to diagnose and treat symptoms of alcohol withdrawal. Secondly, it’s to prevent serious events like a relapse, and seizures which do happen when quitting abruptly. If you find yourself battling with alcohol withdrawal then visit a center to find out more about how they can help. Here’s some more information on a complete alcohol detox program.

Substitute

One way to control cravings is to find a substitute for alcohol. This can be in the form of a sweet drink or even a hobby to keep you from going to alcoholic settings. A great way to explore some options would be to do a quick search online and see what’s available for recreation around you. Try out different things like sports, arts, or even traveling because I’ve found these are all great substitutes going forward.

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Featured photo credit: newyorker.com via newyorker.com

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Last Updated on June 13, 2019

5 Fixes For Common Sleep Issues All Couples Deal With

5 Fixes For Common Sleep Issues All Couples Deal With

Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

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1. Use a bigger mattress to sleep through movement

It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

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2. Communicate about scheduling conflicts

If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

3. Don’t bring your technology to bed

If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

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4. White noise and changing positions can silence snoring

A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

5. Use two blankets if one’s a blanket hog

If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

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Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

Featured photo credit: Becca Tapert via unsplash.com

Reference

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