Breaking free from alcohol’s grip isn’t just about willpower—it’s about understanding that you’re not facing this challenge alone. Every year, millions of people successfully overcome alcohol use disorder through evidence-based treatments that combine talk therapy, support groups, and sometimes medication. Just like managing high blood pressure or asthma, treating alcohol dependency requires a comprehensive approach tailored to your unique situation.
Whether you’re considering your first step toward sobriety or you’ve tried before, the path forward involves more than simply deciding to quit. Medical supervision can make withdrawal safer and more comfortable, while cognitive behavioral therapy helps reshape the thinking patterns that fuel drinking behaviors. Support groups like Alcoholics Anonymous provide the community connection that transforms recovery from a lonely struggle into a supported journey.
The combination of professional treatment and peer support creates your strongest foundation for lasting change. You don’t have to navigate this process alone—help is available, effective, and designed specifically for people ready to reclaim their lives from alcohol.
Understanding Alcohol Use Disorder
Alcohol use disorder represents a medical condition where you can’t control your drinking even though serious consequences to your health, safety, and relationships. This condition exists on a spectrum from mild to severe and affects millions of people who struggle with stopping alcohol consumption even when it disrupts their lives completely.
Recognizing the Signs and Symptoms
Identifying alcohol use disorder early gives you the best chance for successful recovery and helps you understand why you might find it challenging to stop drinking alcohol on your own.
Physical symptoms often appear first and include:
- Experiencing withdrawal symptoms like anxiety, sweating, and mild tremors when you wake up
- Needing increasing amounts of alcohol to feel the same effects
- Developing nausea or retching in the morning
- Noticing your hands shake when you haven’t had a drink
Behavioral changes become more apparent as the condition progresses:
- Drinking more frequently than you intended
- Making unsuccessful attempts at how to quit drinking
- Spending excessive time obtaining, using, or recovering from alcohol
- Neglecting responsibilities at work, home, or school
Psychological indicators often drive the cycle of continued drinking:
- Experiencing strong cravings and urges for alcohol throughout the day
- Feeling unable to function normally without drinking
- Continuing to drink even though knowing it causes problems
- Using alcohol to cope with stress, anxiety, or other emotions
The condition manifests differently in each person, but these patterns typically worsen over time without proper intervention. You might recognize some of these signs in your drinking habits, which represent an important first step toward recovery.
Health Risks and Complications
Alcohol use disorder creates serious health consequences that affect virtually every system in your body, providing compelling reasons to stop drinking before permanent damage occurs.
Immediate health risks develop quickly with regular heavy drinking:
| Health System | Short-term Effects | Long-term Complications |
|---|---|---|
| Liver | Fatty liver, inflammation | Cirrhosis, liver failure |
| Heart | Irregular heartbeat | Cardiomyopathy, stroke |
| Brain | Memory problems | Permanent cognitive damage |
| Digestive | Stomach irritation | Ulcers, pancreatitis |
Mental health complications often co-occur with alcohol use disorder:
- Depression affects up to 40% of people with alcohol use disorder
- Anxiety disorders become more severe with continued drinking
- Sleep disturbances persist even when you think alcohol helps you relax
- Increased risk of suicide attempts, particularly during withdrawal periods
Social and economic consequences compound the personal health risks:
- Relationship damage with family members, friends, and colleagues
- Job loss or reduced work performance
- Financial strain from purchasing alcohol and medical expenses
- Legal problems, including DUI charges and other alcohol-related incidents
Withdrawal dangers make stopping suddenly without medical supervision potentially life-threatening. Severe withdrawal symptoms include hallucinations, severe tremors, and seizures that require immediate medical attention. This medical reality explains why many people find tips on how to stop drinking insufficient without professional support.
Understanding these health risks provides powerful reasons to quit drinking and highlights why professional treatment becomes essential rather than optional. The good news is that many of these health effects can improve significantly once you stop drinking alcohol completely, especially with proper medical guidance and support.
Preparing to Stop Drinking
Effective preparation creates the foundation for successfully quitting alcohol. Taking deliberate steps before you stop drinking increases your chances of long-term sobriety and reduces potential complications during the process.
Finding Your Motivation
Identify your reasons to stop drinking to maintain momentum throughout your recovery journey. Clear motivations serve as powerful reminders when you face challenges or temptations. Write down specific reasons such as improving your health, rebuilding relationships, advancing your career, or regaining control of your life.
Keep these motivations visible by placing notes on your mirror, setting phone reminders, or carrying a written list in your wallet. Review your reasons daily, especially during moments when you feel uncertain about your decision. Understanding your emotional triggers helps you develop healthier coping mechanisms for stress, loneliness, or anxiety that previously led to drinking.
Research shows that people with clearly defined motivations maintain sobriety longer than those without specific reasons. Document how alcohol negatively impacts different areas of your life to strengthen your resolve when facing difficult moments in recovery.
Setting Clear Goals
Establish specific, measurable targets instead of vague intentions like “drinking less.” Set concrete goals such as “no alcohol for 30 days” or “limiting intake to 3 drinks per week maximum” if you’re choosing gradual reduction. Specific goals provide clear benchmarks for tracking progress and celebrating achievements.
Create both short-term goals (alcohol-free days each week) and long-term objectives (complete abstinence for 6 months). Track your progress using a drinking diary that records when, where, and how much you consume. Review this information weekly to identify patterns and adjust your approach as needed.
Accept that setbacks may occur during your journey. If you experience a relapse, restart your goals without self-blame or harsh judgment. Research indicates that most people who successfully quit drinking require multiple attempts before achieving lasting sobriety.
Creating a Support System
Build a network of trusted individuals who understand and support your decision to stop drinking. Share your goals with family members, close friends, or colleagues who can provide encouragement and accountability throughout your recovery process.
Seek professional guidance from doctors, therapists, or addiction counselors who can offer evidence-based strategies and monitor your progress. Medical professionals can assess whether you need supervised detoxification or can safely manage withdrawal symptoms at home.
Join support groups like Alcoholics Anonymous (AA) or other peer networks that connect you with people facing similar challenges. These groups provide understanding, shared experiences, and practical advice from individuals at various stages of recovery. Online support communities offer additional resources and 24/7 accessibility when you need immediate encouragement.
Inform your support network about specific ways they can help, such as avoiding alcohol in your presence, participating in alcohol-free activities, or checking in regularly about your progress. Clear communication about your needs strengthens your support system’s effectiveness.
Practical Steps to Quit Drinking
Taking concrete action forms the foundation of successful alcohol cessation. The strategies below address the immediate challenges you face when learning how to stop drinking alcohol and provide structured approaches to overcome common obstacles.
Removing Access to Alcohol
Eliminating alcohol from your environment creates the first line of defense against drinking urges. Remove all alcoholic beverages from your home, including beer, wine, and spirits stored in cabinets, refrigerators, or other locations. Studies show that reducing physical access to alcohol decreases consumption rates by up to 40% in the first month of recovery.
Avoid locations where alcohol is readily available, such as bars, restaurants with extensive drink menus, and social venues centered around drinking. If you live with others who drink, establish clear boundaries about alcohol storage and consumption in shared spaces. Request that household members keep alcohol out of sight or in designated areas you can avoid.
Practice saying no to drink offers before social situations arise. Prepare specific responses like “I’m not drinking tonight” or “I’ll have a soda water instead.” Having predetermined responses eliminates decision-making pressure in the moment and reinforces your commitment to sobriety.
Identifying and Avoiding Triggers
Recognizing patterns that lead to drinking urges helps you develop targeted prevention strategies. Common triggers include stress from work or relationships, social events where drinking is normalized, boredom, loneliness, and specific emotional states like anxiety or sadness.
Document your drinking patterns for 3-4 weeks to identify personal triggers. Note the time, location, emotional state, and circumstances surrounding each drinking episode. This data reveals patterns that might otherwise go unnoticed and helps you anticipate high-risk situations.
Create specific plans for managing identified triggers. If stress triggers drinking urges, develop alternative stress-relief methods before stressful situations occur. For social triggers, practice ordering non-alcoholic alternatives or bring supportive friends who understand your goals. Research indicates that people who identify and plan for their top 3 triggers are 60% more likely to maintain sobriety beyond 6 months.
Developing Healthy Coping Strategies
Replace drinking behaviors with positive activities that address the underlying needs alcohol previously filled. Physical exercise reduces stress hormones and releases endorphins that improve mood naturally. Activities like walking, jogging, swimming, or weightlifting provide immediate stress relief and long-term health benefits.
Establish new routines for times when you previously drank. If you typically had wine after work, substitute this with herbal tea, reading, or calling a friend. Evening routines are particularly important since many people drink during this time.
Build a toolkit of immediate coping strategies for sudden urges. Options include deep breathing exercises, listening to music, taking a shower, calling a supportive person, or engaging in a hobby. Having multiple strategies ensures you can respond effectively regardless of your location or circumstances when urges arise.
Practice mindfulness techniques to manage emotional triggers without alcohol. Meditation apps, guided imagery, and progressive muscle relaxation provide structured approaches to handling stress, anxiety, and other emotions that previously led to drinking. Regular practice of these techniques strengthens your ability to cope with difficult emotions without relying on alcohol.
Managing Withdrawal and Detox
Managing alcohol withdrawal and detoxification marks a critical phase in your journey to stop drinking alcohol. Medical supervision during this process ensures your safety and significantly improves your comfort throughout the withdrawal experience.
What to Expect in Early Recovery
Early recovery brings a unique set of challenges that extend beyond the initial withdrawal phase. You’ll face physical, emotional, and psychological adjustments as your body and mind adapt to life without alcohol.
Physical Changes During Early Recovery
Your body undergoes significant healing during the first weeks and months of sobriety. Alcohol withdrawal symptoms typically begin within 12-24 hours after your last drink, starting with mild symptoms like headaches, tremors, and anxiety. These symptoms intensify over the following 36 hours, potentially including clammy skin, nausea, jumpiness, insomnia, depression, and loss of appetite.
After withdrawal symptoms subside, you’ll likely experience stronger cravings and urges for alcohol. Your brain registers the absence of alcohol in your system, triggering intense desires to drink. Medications can help control these urges, while therapy and support groups provide healthy coping techniques to manage these challenging moments.
Emotional and Mental Adjustments
Early recovery involves developing new habits and coping mechanisms to replace alcohol-dependent behaviors. Key strategies for navigating this period include:
- Choosing alcohol-free days to experience life without drinking
- Learning to say no firmly and politely to drinking offers
- Staying busy with hobbies, exercise, or social activities that don’t involve alcohol
- Avoiding people, places, or situations previously associated with drinking
- Seeking support from friends, family, counselors, or support groups
- Using non-alcoholic substitutes at social events to ease the transition
- Maintaining persistence even though setbacks, as cutting down or stopping, typically requires several attempts
Building Your Support Network
Recovery becomes more manageable when you connect with others who understand your situation. Support groups, including 12-step programs like Alcoholics Anonymous, provide valuable peer connections and proven frameworks for maintaining sobriety. Professional counseling, particularly cognitive-behavioral therapy, helps change thinking patterns and behaviors that previously led to drinking.
When to Seek Medical Help
Medical intervention becomes essential when withdrawal symptoms pose potential health risks or when self-directed efforts prove insufficient. Professional healthcare providers can assess your specific situation and recommend appropriate treatment levels.
Immediate Medical Attention Required
Seek emergency medical care if you experience:
- Moderate to severe withdrawal symptoms, including hallucinations, seizures, or confusion
- Delirium tremens, which can be life-threatening without proper medical management
- Any symptoms that cause concern about your physical safety
Professional Assessment Recommended
Healthcare professionals provide valuable guidance when you:
- Have a history of severe withdrawal symptoms from previous quit attempts
- Want assistance managing cravings, mental health issues, or relapse prevention strategies
- Find it difficult to quit drinking on your own, even though repeated efforts
- Experience co-occurring mental health conditions that complicate your recovery
Treatment Options Available
Medical detox typically occurs in inpatient or residential facilities where 24/7 monitoring and medication management prevent life-threatening complications. For mild to moderate symptoms, outpatient detox with physician supervision may be appropriate, though severe symptoms always require inpatient care.
Healthcare providers can prescribe FDA-approved medications like naltrexone and acamprosate for alcohol use disorder treatment. Topiramate and gabapentin also help decrease cravings in some individuals. These medications work most effectively when combined with talk therapy and support groups.
Ongoing Treatment Considerations
After detox, continuing care becomes crucial for maintaining long-term sobriety. Treatment options include:
- Behavioral treatments focusing on counseling to change drinking behaviors
- Cognitive-behavioral therapy to modify thoughts and actions leading to alcohol use
- Motivational enhancement therapy uses your internal strengths to encourage change
- Support groups connecting you with others facing similar challenges
Your healthcare provider can assess whether you need intensive rehabilitation and recovery support through community-based programs or residential rehabilitation services, depending on your specific medical needs and circumstances.
Treatment Options and Professional Support
Professional treatment options provide structured pathways to stop drinking alcohol effectively. These evidence-based approaches combine multiple strategies to address the complex nature of alcohol use disorder.
Therapy and Counseling
Behavioral therapies form the foundation of professional treatment for those seeking to stop drinking. Cognitive Behavioral Therapy (CBT) helps you identify and modify the thought patterns and behaviors that lead to drinking, teaching practical skills to manage triggers and cravings without alcohol.
Motivational Enhancement Therapy leverages your personal strengths and internal motivation to encourage lasting change. This approach helps you explore your reasons to stop drinking and builds confidence in your ability to maintain sobriety.
Talk therapy sessions typically extend over several months since alcohol use disorder can be chronic and relapsing. Working with addiction counselors or psychologists provides ongoing support as you develop healthier coping mechanisms and address underlying issues that contribute to drinking patterns.
Medication-Assisted Treatment
The FDA has approved three medications specifically designed to support those learning how to quit drinking alcohol. These medications work by either reducing cravings or creating unpleasant physical responses when alcohol is consumed.
| Medication | Brand Name | Primary Function |
|---|---|---|
| Naltrexone | Revia, Vivitrol | Decreases alcohol cravings |
| Acamprosate | Campral | Rebalances brain chemicals affected by drinking |
| Disulfiram | Antabuse | Creates unpleasant effects when alcohol is consumed |
Additional medications like topiramate and gabapentin can decrease cravings in some individuals. Healthcare providers typically prescribe these medications alongside counseling and support groups for the best effectiveness. Most people can take these medications at home or while attending daily local services.
Support Groups and Recovery Programs
Support groups provide peer connections with others who understand your journey to quit drinking. Twelve-step programs like Alcoholics Anonymous (AA) offer structured support through sponsors and group meetings, creating a community of individuals working toward sobriety.
Alternative support networks include SMART Recovery, LifeRing Secular Recovery, and Women for Sobriety, each providing different approaches to peer support. These groups offer ongoing encouragement and accountability that complements professional treatment.
Recovery programs range from intensive community-based support to residential rehabilitation services. Some individuals benefit from short stays in medically supported units for safe withdrawal treatment, while others participate in daily outpatient programs that allow them to maintain their regular responsibilities while receiving treatment.
Building a Sober Lifestyle
Building a sober lifestyle requires intentional changes to your daily routines and social patterns. Creating meaningful alternatives to alcohol-centered activities forms the foundation for successful long-term recovery.
Finding New Activities and Hobbies
Replacing alcohol-related activities with fulfilling hobbies prevents boredom and reduces relapse risk. Physical exercise offers dual benefits by improving your mental health while occupying time previously spent drinking. Activities like running, swimming, or joining fitness classes provide structure and endorphin release that naturally combat cravings.
Creative pursuits such as painting, music, or woodworking engage your mind in productive ways. These hobbies develop new skills while creating a sense of accomplishment that supports your recovery goals. Volunteer work connects you with community causes and provides purpose beyond personal recovery.
Scheduling activities strategically reduces free time that could trigger drinking urges. Fill your evenings and weekends with planned activities to maintain momentum in your sobriety journey. Consider activities that align with your interests before alcohol became central to your life.
Navigating Social Situations
Learning to politely decline drinks requires preparation and practice. Develop specific phrases like “I’m not drinking tonight” or “I’m the designated driver” to deflect pressure without lengthy explanations. Having ready responses reduces anxiety in social settings where alcohol is present.
Order mocktails or non-alcoholic beverages to maintain social participation without feeling excluded. Many restaurants and bars now offer sophisticated alcohol-free options that satisfy the ritual of holding a drink during social gatherings.
Surround yourself with supportive people who respect your decision to quit drinking alcohol. Mutual-help groups like Alcoholics Anonymous connect you with others sharing similar recovery experiences. These relationships provide encouragement during challenging moments and normalize sober social interactions.
Plan exit strategies for events where drinking pressure becomes overwhelming. Arrive with your own transportation and communicate with trusted friends who can support your decision to leave early if needed.
Maintaining Long-Term Sobriety
Avoiding triggers and high-risk environments remains crucial throughout your recovery journey. Continue staying away from bars, liquor stores, and social circles where heavy drinking is the norm. This vigilance protects your progress and reinforces your commitment to sobriety.
Keep a recovery journal to track emotional patterns and celebrate sobriety milestones. Recording your thoughts helps identify stress triggers before they escalate into drinking urges. Documenting your progress provides motivation during difficult periods.
Seek ongoing professional support through therapy or counseling to address underlying issues that contributed to your drinking patterns. Mental health professionals help you develop coping strategies for anxiety, depression, or trauma that may surface during recovery.
Cultivate spiritual or personal growth goals that strengthen your reasons to stop drinking. Whether through meditation, religious practice, or philosophical exploration, developing deeper meaning in your sober life reinforces your commitment to lasting change.
Remember that persistence is essential since relapse commonly occurs during recovery. Most people who successfully stop drinking do so after multiple attempts, making ongoing effort necessary for long-term success.
Health Benefits of Quitting Alcohol
Quitting alcohol triggers remarkable healing across multiple body systems and significantly improves your overall well-being. Your body begins recovering within hours of your last drink and continues improving for months and years after you stop drinking alcohol.
Physical Health Improvements
Your brain function improves dramatically when you quit drinking alcohol. Alcohol impairs cognition, memory, behavior, and coordination, but abstinence can improve or even reverse cognitive damage. You’ll notice enhanced memory and faster reaction times as your brain recovers from alcohol’s toxic effects.
Your liver begins regenerating damaged cells once you stop drinking. Abstinence reduces risks of liver diseases, fatty liver, and alcoholic hepatitis. While severe cirrhosis may be irreversible, your liver demonstrates remarkable healing capacity when given the chance to recover without constant alcohol exposure.
Your cardiovascular system experiences significant improvements after you quit drinking. Blood pressure decreases and heart health improves, reducing your risk of cardiovascular disease. These changes occur relatively quickly, with some improvements visible within weeks of stopping alcohol consumption.
Your immune system strengthens substantially when you eliminate alcohol from your system. Alcohol weakens your body’s germ-fighting ability, but quitting enhances immunity and lowers your overall susceptibility to illness. You’ll likely experience fewer colds, infections, and other common ailments.
Your cancer risk decreases through long-term sobriety. Alcohol acts as a carcinogen in your body, but stopping drinking reduces this risk and allows your cells to repair damage caused by previous alcohol consumption.
Weight management becomes easier once you cut empty calories from alcohol. Many people lose weight naturally after quitting because alcoholic beverages contain substantial calories without nutritional value. Your skin health also improves due to better hydration and reduced inflammation.
Sexual health benefits emerge as you reverse alcohol-related dysfunctions. Alcohol interferes with sexual performance and desire, but sobriety typically restores normal sexual function and improves intimate relationships.
Mental Health and Emotional Benefits
Your mood stabilizes and improves significantly when you stop drinking alcohol. Stopping drinking reduces depression and anxiety while stabilizing emotional well-being. Alcohol disrupts neurotransmitter balance, but sobriety allows your brain chemistry to normalize.
Mental clarity returns after the initial withdrawal phase. Your cognitive functions, including attention, memory, problem-solving, and energy levels, improve substantially. You’ll find yourself thinking more clearly and making better decisions across all areas of life.
Your sleep quality improves dramatically once you quit drinking. Alcohol disrupts REM sleep patterns, but quitting leads to deeper, more restorative sleep. You’ll wake up feeling more refreshed and maintain higher energy levels throughout the day.
Social well-being flourishes as your mental health improves. Sobriety leads to better relationships and improved productivity because enhanced mental health enables more meaningful social interactions. You’ll likely find yourself more present and engaged in conversations and activities.
Personal growth accelerates when you’re no longer using alcohol as a coping mechanism. Sobriety creates space for genuine emotional processing and the development of healthier coping strategies. Many people discover new interests, strengthen existing relationships, and develop greater self-awareness during their recovery journey.
| Health Benefit Category | Improvement Timeline | Key Changes |
|---|---|---|
| Brain Function | 2-4 weeks | Enhanced memory, faster reaction time |
| Liver Health | 1-3 months | Cell regeneration, reduced disease risk |
| Cardiovascular | 2-8 weeks | Lower blood pressure, improved heart health |
| Immune System | 2-4 weeks | Stronger germ-fighting ability |
| Sleep Quality | 1-2 weeks | Deeper REM sleep, better rest |
| Mental Clarity | 2-6 weeks | Improved attention, problem-solving |
These health improvements create a positive cycle where physical wellness supports mental health and vice versa. Understanding these benefits provides compelling reasons to quit drinking and maintain long-term sobriety.
Common Questions
People considering sobriety often have specific questions about the process of quitting alcohol. These frequently asked questions address the most effective strategies and practical concerns about stopping drinking.
What is the most successful way to stop drinking alcohol?
The most successful approach to stop drinking alcohol combines multiple evidence-based strategies rather than relying on a single method. Setting alcohol-free days creates a foundation by establishing several days each week without drinking, allowing you to assess how life feels without alcohol.
Avoiding triggers represents a crucial component of successful sobriety. This involves staying away from people, places, or situations that encourage drinking while developing polite but firm ways to refuse drinks. Many successful individuals identify their specific triggers – whether social events, emotional stress, or certain locations – and create detailed plans to navigate these situations.
Keeping busy with meaningful activities significantly reduces drinking urges. Engaging in sports, creative hobbies, or alcohol-free social outings provides positive alternatives to drinking. Support-seeking through friends, family, counseling, or support groups like Alcoholics Anonymous creates accountability and encouragement throughout the process.
Non-alcoholic substitutes help manage social situations where drinking typically occurs. Mocktails and non-alcoholic beers satisfy the habitual or social aspects of drinking without the alcohol content. Persistence remains essential, as many people require multiple attempts to successfully quit drinking – setbacks are common and shouldn’t deter long-term goals.
How long does it take for your body to detox from alcohol?
Your body typically detoxes from alcohol within a few days to a few weeks, though the timeline varies based on your drinking history and overall health. Physical withdrawal symptoms generally begin within 12-24 hours after your last drink, starting with mild symptoms like headaches, tremors, and anxiety.
Withdrawal symptoms intensify around 24-36 hours, introducing new symptoms including clammy skin, nausea, jumpiness, insomnia, depression, and loss of appetite. The peak of withdrawal often occurs 48-72 hours after your last drink, when all symptoms reach their most intense level and dangerous complications like seizures or delirium tremens can occur.
After the peak, symptoms begin to subside and become less intense. Physical symptoms improve significantly by one week after stopping for most people, though mild withdrawal symptoms can persist longer – even months in rare cases. Professional medical support during detox is important, especially if alcohol dependence is severe, as withdrawal can be dangerous without proper supervision.
The detox timeline depends on several factors: duration and intensity of drinking, overall physical health, age, and whether you’ve experienced withdrawal before. Heavy drinkers or those with alcohol use disorder typically experience longer, more intense withdrawal periods requiring medical monitoring.
What kills the urge to drink alcohol?
Monitoring and managing emotional triggers effectively reduces drinking urges. Stress, loneliness, anger, and other emotional states often trigger drinking desires. Developing healthy coping mechanisms – such as exercise, meditation, calling a friend, or engaging in hobbies – provides alternatives when these emotions arise.
Staying busy with fulfilling activities naturally reduces cravings. When your mind and body are engaged in meaningful work, hobbies, or social activities, you have less mental space for drinking urges. Creating a structured daily routine filled with positive activities makes it easier to avoid alcohol.
Using non-alcoholic drink alternatives satisfies habitual or social urges to drink. Having mocktails, sparkling water, or non-alcoholic beer available provides a physical substitute that maintains the ritual aspects of drinking without the alcohol content.
Reminding yourself of your reasons for quitting reinforces your commitment when urges arise. Keeping your motivations visible – whether written on cards in your wallet or saved as phone reminders – provides immediate reinforcement during challenging moments.
Distraction techniques effectively interrupt drinking urges. Short-term distractions include texting someone, watching online videos, or taking a shower. Mid-range options involve going for a walk, exercising, or practicing meditation. Longer distractions include pursuing hobbies, calling friends, or engaging in meaningful projects.
Challenging the thoughts that drive urges helps break the cycle. When you experience a drinking urge, stop and analyze the underlying thought, identify errors in that thinking, and replace it with a more rational perspective. This cognitive approach weakens the power of drinking urges over time.
