How to quiet the alcohol noise: tools for managing cravings and staying sober
- paulettecrowley
- Nov 7
- 4 min read
If you’ve recently decided to stop drinking, you might be feeling overwhelmed by the relentless inner chatter. "Should I have a drink? Maybe just one? No, I shouldn’t. But I really want to.. Maybe I'll stop tomorrow."
That exhausting back-and-forth – what I call alcohol noise – can dominate your thoughts and make staying sober feel like a full-time job. Back when I was drinking (and trying to stop, again and again) my alcohol noise would start at about 2-3am. My eyes would fly open, I’d feel wide awake, although exhausted, dehydrated and full of self-loathing and dread. “I’m never drinking again,” I’d promise myself. “Today is the day where I’m going to take control of my life.” (Read more of my story here).
When lunch time rolled around, I was viewing the world a little differently to those early hours of the morning. My alcohol noise had ramped up and was convincing me that my drinking wasn’t that bad, that a few wouldn’t hurt, that I was still functioning (or at least appeared to be) and that I worked hard, so I deserved a drink. By 5pm that alcohol noise was screaming at me to get my wine and crack into it, which I happily did. And then the crazy cycle of trying to stop drinking would start again.
Understanding the alcohol noise
Quitting alcohol is not just a physical challenge – it’s a mental one. For years, alcohol may have been your way to relax, unwind or cope with stress. When you remove it, your brain struggles to find a replacement, creating a constant internal debate about whether to drink.
Recognising this as a normal part of recovery helps remove shame. You’re not failing; your brain is rewiring itself. That process takes time but it will quieten down.
When a craving hits, pause and ask yourself what you’re really needing.
“I’m not craving alcohol – I’m craving relief.”
Once you identify the underlying need – comfort, connection, or calm – you can meet it in a healthier way that supports your sobriety.
With the right tools and support, including guidance from a registered mental health coach or sober coach you can quiet that noise and begin to feel calm, focused and in control.
Practical tools for managing cravings
Cravings often rise and fall like waves. One practical method I teach clients as a sober coach is to delay, distract, decide:
Delay the decision to drink for 15 minutes.
Distract yourself – go for a walk, call a friend or change your environment.
Decide later, once the intensity has passed.
Every time you ride out a craving, you strengthen your ability to stay sober and reduce the power of alcohol over your thoughts.
Many people find the real breakthrough happens when they stop debating with themselves. Once you make a firm decision – I don’t drink today, no matter what – the alcohol noise begins to fade.
It’s not about promising to stay sober forever. It’s about closing the door for today. Each time you do, your confidence grows and the mental tug-of-war loses its hold.
Create daily anchors for stability
Impulsivity and cravings thrive in chaos. Structure brings calm and makes staying sober easier. Simple daily anchors with self care – a morning routine, regular meals, or a nightly wind-down – help your brain feel safe and supported.
Even a few minutes of journaling or mindful breathing can regulate your nervous system and reduce impulsive urges. Over time, these habits create a solid foundation for long-term sobriety.
The alcohol noise will quiet down
If you’re dealing with alcoholism or trying to stop drinking, it’s normal to feel unsettled at first. Early recovery can feel noisy and overwhelming but each sober day allows your brain to reset. Gradually, the alcohol noise fades, replaced by a sense of calm. Staying sober becomes less about fighting cravings and more about building a life that doesn’t need alcohol at all.
Trying to quit alcohol alone can make the alcohol noise louder. Connection is vital. Whether it’s a friend, support group or a sober coach, reaching out can interrupt cravings and remind you that you are not alone.
Even a quick message like “I’m struggling right now” can make a huge difference. Recovery isn’t about willpower alone – it happens through guidance, support and connection.
Reach out for support
If you’re ready to stop the alcohol noise, I can help. As a registered mental health coach and sober coach, I work with people who are quitting alcohol, getting sober and learning how to stay sober with practical tools and compassionate support.
Book a free 15-minute call with Paulette – the Good Health Coach – to learn strategies that make getting sober and staying sober manageable and empowering.
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