HAVING A CRAVING?

Don't worry about staying sober forever right now. Let's just deal with this moment.

OK. YOU'RE HAVING A CRAVING.

You don't need to figure out forever right now. Let's figure out what you need in this moment.

WHAT'S GOING ON RIGHT NOW?

OK. GIVE ME 10 MINUTES.

You don't have to decide anything right now. Before you drink, give yourself 10 minutes. We're going to get through them together.

YOUR 10-MINUTE RESET
10:00

FIRST — CHANGE WHAT YOU'RE DOING.

Stand up. Move somewhere different. If alcohol is near you, put some distance between you and it. Go outside, move to another room, sit somewhere different — just change your environment.

GOOD. THAT'S MINUTE ONE.

Now let's figure out what your body and brain actually need.

WHAT'S GOING ON RIGHT NOW?

OK. LET'S GET SOME FOOD IN YOU.

Hunger can make everything feel louder. Before we do anything else, let's give your body something.

YOUR ONLY JOB RIGHT NOW:

Get something to eat. It doesn't need to be healthy, perfect or complicated. Make something, order something, grab a snack — whatever gets some food in you.

While you're at it, grab some water or another non-alcoholic drink.

LET'S SLOW THIS DOWN.

You don't need to solve anything right now. Give your nervous system a minute to catch up.

DO THIS WITH ME.

Put both feet on the floor.

Take a slow breath in. Let it out slowly. Look around and name five things you can see.

Drop your shoulders. Unclench your jaw. You don't have to make the craving disappear — just don't act on it right now.

OK. SOMETHING HIT A NERVE.

Drinking might shut the feeling off for a little while. It won't fix what happened.

DON'T REACT YET.

Put some distance between you and the situation if you can. Walk away. Go outside. Put your phone down.

Ask yourself: What happened, what am I feeling, and what do I actually need?

You can deal with the situation later. Right now, we're just keeping alcohol out of it.

DON'T DO THIS ONE ALONE.

Sometimes the craving isn't asking for alcohol. It's asking for connection.

REACH OUT TO ONE PERSON.

Text or call someone you trust. You don't need to explain your whole life.

You can literally say: "I'm having a rough moment. Can you talk for a few minutes?"

EVERYTHING FEELS HARDER WHEN YOU'RE EXHAUSTED.

You don't need to fix your life tonight.

LOWER THE BAR.

Get comfortable. Drink some water. Eat something if you need to. Turn the noise down. Put something easy on.

Your job right now isn't productivity. It's getting through this moment without making tomorrow harder.

I'M STILL HERE WITH YOU.

The craving is still here. That's okay. You've already put time between the urge and the decision. Let's put a little more distance between them.

1

NAME IT

Say it to yourself: "I'm having a craving right now." Not "I need a drink."

2

NOTICE IT

Where do you feel it? Racing thoughts? Restlessness? Anger? That physical pull toward drinking?

3

LET IT BE THERE

You don't have to argue with it. Let the craving be uncomfortable without acting on it.

THIS TOO SHALL PASS.

You've already made it this far without drinking. Stay here a little longer.

CHECK IN AGAIN.

Don't judge it. Just be straight with yourself. How's the craving now?

GOOD. IT'S BACKING OFF.

You didn't have to make the craving disappear. You gave yourself enough time to let it lose some power.

DON'T GIVE IT THE WHEEL AGAIN.

Keep doing what's working. Stay away from alcohol, grab some water, put something on, text someone, or give yourself something else to focus on.

I'M GOOD FOR NOW

HERE'S YOUR MANTRA.

THIS TOO SHALL PASS.

REMEMBER WHAT YOU'RE PROTECTING.

Think about tomorrow morning.

Think about the version of you that decided things had to change.

Think about what one drink has turned into before.

You don't need to promise you'll never drink again. Just don't trade what you're building for this one moment.

GET OUT OF YOUR HEAD FOR A MINUTE.

Your only job is to do something else for a few minutes.

Put on one song and go for a walk until it's over.

DON'T HANDLE THIS ONE ALONE.

You've tried a few things and the craving is getting stronger. This is the point to bring another person into it.

DO ONE OF THESE NOW.

Call or text someone you trust.

Contact a recovery support person, counsellor, treatment provider, peer-support contact, or other professional support available to you.

If alcohol is nearby, put physical distance between you and it while you reach out.

If you believe you're in immediate danger or experiencing a medical emergency, seek emergency medical care.

IMPORTANT: This tool provides general recovery support and is not medical advice or emergency care. Alcohol withdrawal can be dangerous. If you're experiencing withdrawal symptoms or believe you may be in medical danger, seek professional medical care.
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01 Getting sober recovery illustration GETTING SOBER Starting out, making a plan and figuring out what comes next. EXPLORE → 02 Early sobriety recovery illustration EARLY SOBRIETY The first weeks, weird emotions, boredom, sleep and finding your footing. EXPLORE → 03 Cravings and triggers recovery illustration CRAVINGS & TRIGGERS For the moments when your brain starts trying to negotiate with you. EXPLORE → 04 Coping and emotions recovery illustration COPING & EMOTIONS Learning how to deal with life without reaching for the old escape button. EXPLORE → 05 Understanding addiction recovery illustration UNDERSTANDING ADDICTION Why we used, why stopping isn't the whole job and what recovery actually involves. EXPLORE → 06 Building a life in recovery illustration BUILDING A LIFE IN RECOVERY Routine, purpose, connection, enjoyment and becoming someone you actually want to be. EXPLORE →
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Getting sober is only the beginning.

Sober Daddy is a place for honest conversations about addiction, alcohol, sobriety, recovery, and building a life you actually want to live.

Whether you're thinking about getting sober, newly sober, or have been in recovery for years, you'll find real stories, practical information, and conversations about the parts of recovery people don't always talk about.

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Getting Sober
Understanding drinking, addiction, quitting, cravings, and the early stages of sobriety.

START HERE: WHY GETTING SOBER ISN'T THE SAME AS RECOVERY.

Early Sobriety
The first days, weeks and months without alcohol — including cravings, emotions, boredom and learning how to live differently.

How to Deal with Alcohol Cravings: Mantras To Get You Through The Moment | Sober Daddy

The First Few Weeks of Sobriety: What to Expect When You Stop Drinking


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JOSH'S RECOVERY JOURNEY
I'm Josh, the guy behind Sober Daddy. After years of addiction to alcohol and drugs, I went to rehab and began rebuilding my life in recovery.

Sober Daddy exists because getting sober isn't just about putting the bottle down. It's about figuring out what comes next.
I'm sharing what I've learned, what I'm still learning, and the real shit that comes with recovery.
You don't have to figure it all out at once.
One day at a time
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