800-671-4304How to Cope with Alcohol Addiction + Free Daily Toolkit
For individuals who are working toward a future in recovery, developing practical, healthy coping skills for alcoholics is critical for relapse prevention and sobriety.
Throughout life, we develop coping skills to help us endure traumatic or stressful situations. For some of us, those coping skills may not always be healthy. Turning to alcohol is one of those unhealthy coping skills that could develop into alcohol addiction.
In this article, we discuss healthy coping skills; what they are, how to develop new ways of coping and how the free Coping Skills for Alcoholics Toolkit can be a valuable support, especially in the early stages of recovery.
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SponsoredWhat are Coping Skills
Coping skills are the tools and techniques a person uses to manage stress. For many alcoholics, drinking is a coping tool used to dull emotional pain, anxiety or stress. Although drinking may provide short term relief, it begins a cycle that only makes things worse.
For the alcoholic, developing healthy coping skills is critical for long term recovery. By learning to manage stress and emotions effectively, they discover how to cope with alcohol addiction without drinking.
Understanding and recognizing triggers is an important first step in developing positive coping skills for alcoholics.
Download the free Coping Skills for Alcoholics Toolkit. It is a daily tracker for managing cravings, stress and goals during early recovery. Use it to help keep you on track.
Coping Skills for Alcoholics Toolkit
10 Healthy Coping Skills for Alcoholics That Actually Work
Changing the way we handle stress takes time and commitment, especially for someone with alcohol addiction. While this change can be difficult, there are several healthy ways you can develop positive coping skills that support your long term recovery.
Mindfulness and Stress Management
Practicing mindfulness is a great stress management tool. This may include meditation, deep breathing, yoga or journaling.
These tools help you to be more aware of your emotions and help you to lower your stress hormones, decreasing impulsivity that may lead you to drink. These mindfulness practices can also help you cope with the symptoms of alcohol withdrawal.
Exercise and Movement
Exercise and movement are important tools to help you overcome alcohol cravings.
When we exercise, our body naturally produces dopamine and endorphins, the body’s feel good neurotransmitters. Getting on a schedule of regular exercise and movement not only helps to decrease anxiety but also helps to promote good sleep and gives you something to do.
Social Connection and Support Systems
Developing a strong support system and improving social connections are other ways to cope with alcoholism. These include family, friends, support groups such as A.A. or Smart Recovery and online communities.
Through interaction with these important support systems, you prevent experiencing isolation, which can be a trigger for drinking. They also help to keep you accountable and are valuable sources of encouragement and understanding.
Cognitive Behavioral Tools (CBT-Inspired)
In cognitive behavioral therapy (CBT), individuals learn to identify and change their thoughts, emotions and behaviors that lead to unhealthy coping skills, such as drinking.
When we reshape the way we think, we change our pattern of behavior. For instance, an alcoholic may tell themselves that “they can’t handle stress without alcohol.” Challenging those thoughts and replacing them with rational, accurate ones is an example of using a CBT inspired tool.
Self Care Routines
Self care is probably one of the most important coping skills for alcohol abuse. This includes maintaining proper nutrition and hydration, getting good sleep and addressing any other physical needs.
Typically, a person with an alcohol addiction has not focused on their physical well being, especially when they have a severe addiction. Getting healthy and giving your body what it needs is a crucial tool for preventing relapse and supporting long-term recovery.
Relapse Prevention Planning
A relapse prevention plan helps you develop and maintain healthy coping skills to avoid slipping into unhealthy behaviors. These plans often include a list of triggers, warning signs, and ways to respond to stressors and high-risk situations in a healthy manner.
Relaxation and Distraction Techniques
Developing ways to relax and keep your mind off drinking is a positive coping skill. These could include listening to music, engaging in creative hobbies, reading, cooking or gardening. Utilizing relaxation and distraction not only keeps you from drinking but also helps you to find emotional healing.
Professional and Peer Support
Seeking professional support, either through detox, inpatient or outpatient treatment, is vital to support long term recovery. In treatment, you work with an addiction professional to develop a treatment plan that focuses on your unique needs.
Through therapy that includes one on one and group sessions, you learn how to manage cravings, develop the skills you need to make healthy choices and find support from individuals who understand alcohol addiction.
Using Technology Wisely
Technology is another alcohol recovery tool. In this digital age, some apps can help you track your behaviors, practice mindfulness techniques or even keep track of your sobriety calendar. It can also be a means for you to reach out to your support people and engage in online support groups.
Purpose and Gratitude Practices
Serving others is a special way to spend your time and gives you a sense of purpose. This can be through helping at food banks, environmental clean up groups or visiting people in nursing homes. When we give to others, we help to fill our own emotional needs.
Taking time to really think about what you are grateful for is another practice you can use to cope with alcohol addiction.
Making a list of what you are grateful for, and revising and revisiting it often, can serve as a grounding tool that can shift your perspective from negative to positive, another important tool for long term recovery.
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SponsoredPractical Tools for Managing Alcohol Cravings
In addition to the coping skills for alcoholics we discussed earlier, there are more ways to manage alcohol cravings in the moment.
Recognize, Ride Out, Replace
One technique to help you resist alcohol cravings, especially in the moment, is through these three steps:
- Recognize the craving
- Ride it out with breathing or distraction
- Replace it with a positive action, including calling someone, journaling or exercising
Common Triggers and Challenges in Alcohol Recovery
For an individual with alcohol addiction, triggers can be emotional, mental or physical.
Internal Triggers
Some common internal triggers include:
- Stress
- Anxiety
- Guilt
- Boredom
- Loneliness
External Triggers
Some common external triggers include:
- Social setting, including bars, restaurants, ball games or casinos
- Family members who may increase your stress or cause conflict that can trigger your urge to drink
- Routines that used to include drinking
Free Downloadable Resource: Coping Skills Recovery Planner for Alcoholics
One way to help you manage your triggers and cravings is through the free Coping Skills for Alcoholics Toolkit, which you can use to build better habits, track your progress and stay accountable. Download it today.
Coping Skills for Alcoholics Toolkit
Coping Skills for Alcoholics FAQs
Healthy coping skills include exercising, journaling, practicing mindfulness, building supportive relationships, and joining recovery groups. These habits promote emotional regulation, reduce relapse risk, and foster long-term sobriety.
Managing cravings naturally involves staying hydrated, eating balanced meals, practicing relaxation techniques, exercising, and using distractions like hobbies or support calls. Consistent self-care helps reduce both stress and temptation.
Coping with withdrawal safely involves medical supervision, hydration, rest, and nutrient-rich foods. Professional detox and supportive care reduce symptoms and prevent complications during early recovery.
Final Thoughts: Keep Building, Keep Growing
For individuals with alcoholism, recovery isn’t a fast and easy process. Healing comes with its ups and downs, good days and bad.
However, even on a bad day, you should remind yourself that although this is hard work, recovery is worth it. With outside support, including professional guidance and healthy coping skills, you can create a foundation where recovery is not only possible but sustainable.
When you use healthy coping skills, such as going to meetings, practicing mindfulness techniques or exercising or movement instead of drinking it should serve as a reminder that you have the strength and skills it takes to fight the battles against alcoholism and win.
If you are seeking professional help, Detox.com provides an easy to use online database where you can search for a facility by location, medications offered, treatments and programs or payment options.
Reach out today, call 800-996-6135 to speak with someone. It will be one of the best decisions you ever make!
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