The desire to drink alcohol — whether it’s a mild craving or a strong urge — is a common challenge for people trying to cut down or quit. In India, where alcohol is often linked to weddings, parties, or social bonding, resisting the temptation can feel even harder.

But the truth is: cravings are temporary, and they can be managed. With the right skills, you can control your desire to drink and protect your health, relationships, and goals.

Why Do We Crave Alcohol?

Cravings usually happen because of:

• Triggers: Passing a bar, seeing others drink, or certain social settings.

• Stress Relief: Many turn to alcohol after work stress or family conflicts.

• Habits: The brain associates evening relaxation or celebrations with alcohol.

• Biological Changes: Alcohol alters brain chemistry, creating dependence over time.

Effective Ways to Control the Desire to Drink

1. Urge Surfing

A powerful mindfulness tool where you “ride the wave” of craving instead of fighting it.

• Observe the craving like an ocean wave — rising, peaking, and fading.

• Focus on your breath.

• Remind yourself: cravings usually pass in 15–20 minutes.

2. Delay and Distract

When the urge comes:

• Delay: Tell yourself, “I’ll wait 15 minutes.”

• Distract: Call a friend, take a walk, or do a quick task.

• Often, by the time 15 minutes pass, the urge has weakened.

3. Avoid High-Risk Situations

Prevention is easier than resistance.

• Skip gatherings where alcohol is the main focus.

• Take different routes to avoid TASMAC shops in Chennai or local wine stores.

• Keep evenings occupied with hobbies, exercise, or family time.

4. Replace Alcohol with Healthier Options

Keep your hands and mouth busy with alternatives:

• Coconut water, buttermilk, or lime soda.

• Herbal tea in the evenings.

• Light snacks like fruits or nuts when the urge peaks.

5. Use the Power of “Because”

In India, people may push you to drink. Having a ready reason helps:

• “Doctor advised me to stop because of acidity.”

• “I need to drive back, so no chance.”

• “Training for fitness, alcohol spoils progress.”

People respect health, responsibility, and family reasons.

6. Grounding Techniques

When urges feel strong, use the 5-4-3-2-1 grounding exercise:

• 5 things you see

• 4 things you feel

• 3 things you hear

• 2 things you smell

• 1 thing you taste

It pulls your focus away from the craving.

7. Seek Social Support

Don’t fight cravings alone.

• Share your goals with family or close friends.

• Attend support groups like Alcoholics Anonymous (AA Chennai meetings).

• If urges are frequent, seek professional help — a psychiatrist or therapist can guide you with medication and counseling.

Can Cravings Be Fully Eliminated?

Cravings may not vanish overnight, but with practice, they become less frequent and less powerful. Every time you resist, your brain learns that it doesn’t need alcohol to cope.

Key Takeaway

Controlling the desire to drink alcohol is about smart strategies, not sheer willpower. Techniques like urge surfing, delaying, healthy substitutes, and strong support systems help you stay in control.

Remember — cravings are temporary, but your health and relationships are long-term.

📍 Dr. Srinivas Rajkumar T, MD (AIIMS, New Delhi)
Consultant Psychiatrist
Apollo Clinic, Velachery, Chennai
📞 85951 55808