Purge That Urge To Drink Alcohol

You’re doing so darned well when that urge to drink seems to pop into your mind out of nowhere! You’ve even got a few weeks of sobriety tucked under your belt, and then—poof! The old desire to drink hits you, and suddenly, panic sets in.

It feels unfair, doesn’t it? You’re making progress, staying on track, feeling like you’ve got this under control. Then, out of nowhere, that little voice whispers, “Just one won’t hurt.” But here’s the thing—your brain has been trained for years to link alcohol with relief, relaxation, or celebration. It’s simply following an old habit loop, one that’s been reinforced over and over again. The good news? You can rewrite that script.

Such Trickery!

We’ve had enough of our brain’s ability to keep on tricking us into thinking we’re better off drinking. We’re NOT!

The brain is a sneaky thing. It doesn’t just nudge us toward alcohol when we’re feeling down and vulnerable—it can also push us toward it when we’re in a great mood. That feel-good moment, that rush of excitement, that high-energy buzz? It can signal your brain to celebrate the way it always used to—with a drink. And that’s when you need to step in and tell it to go take a hike.

Understanding what’s happening in your brain is already half the battle won. Those old neural pathways that tell you drinking equals happiness are still there, but they’re weakening. Every time you resist the urge to drink, you’re building new, stronger pathways—ones that lead to true happiness, real control, and an authentic, sober life.

YOU Are In Charge

The urge may hit hard, but let’s be honest—there’s no mysterious force making you reach for that drink. You ARE in charge here. You’re not a kid anymore. The moment you recognize that the choice is entirely yours, you reclaim your power.

If you slip up, don’t drown in guilt. It’s not about perfection—it’s about progress. The real question isn’t “Did I mess up?” It’s “What triggered me, and how do I handle it better next time?” Every misstep is a lesson, not a life sentence. Dust yourself off, shake it off, and step back into your power tomorrow.

It’s like being on a weight-loss journey. You might eat that cake one day, but it doesn’t mean you go back to eating the whole bakery. When the urge to drink creeps up, recognize it for what it is—a moment. A fleeting impulse. And just like you can say no to that extra slice of cake, you can say no to the drink. No shame, no guilt, just a new choice in the right direction.

Handling Harmful Urges

Now, I know a lot of you are sitting there thinking, “Yeah, that’s easier said than done, Susan.” And you’re right. It is tough. That’s why you need tools in place before the urge comes creeping in.

One of the most powerful tools is something called a somatic marker—a mental shortcut that instantly reminds you why drinking is NOT the answer. You know how just the thought of certain foods can make your stomach turn? That’s a somatic marker in action. You can train yourself to have that same reaction toward alcohol.

The next time the thought of drinking sneaks in, immediately recall the worst drinking experience you’ve ever had. Picture it vividly—how you felt, the regret, the hangover, the shame. Let that moment become your anchor. Let it be the gut punch that tells your brain, Nope, not today.

Want to go deeper into these strategies? That’s where the Life’s Better Sober eBook comes in. You’ll learn exactly how to create and strengthen these mental triggers so that when the urge hits, you don’t even have to think about it. You’ll know what to do.

Keep Track of Your Progress in Our 66-Day Journal

Staying sober isn’t just about resisting urges—it’s about actively tracking your wins, celebrating your progress, and learning from the hard days. Our 66-Day Journal is designed to help you stay accountable every single day.

Every evening, you’ll check off “Yes! I’m Sober Today!” or “No, I Slipped Up Today”—no judgment, just honesty. You’ll also find daily words of encouragement from me, because I know firsthand how powerful just one more sober day can be.

I’ve been sober for over 25 years now, and I can tell you this—there will come a day when you don’t even think about drinking. It won’t take 25 years, either. In my experience, it takes about a month before the urges lose their grip. But in the meantime, having a space to reflect, track, and stay mindful makes all the difference.

Still On The Fence?

Maybe you’re here because you’re just wondering if you have a drinking problem. Maybe you’re not sure if it’s “bad enough” yet. If that’s you, answer these seven questions:

• Do you ever feel guilty about how much you drink?
• Have you ever tried to cut back but couldn’t stick to it?
• Do you drink to relieve stress or escape problems?
• Has drinking ever caused issues in your relationships?
• Have you experienced memory blackouts?
• Do you feel anxious or shaky when you don’t drink?
• Have you ever hidden your drinking from others?

If you answered yes to more than four, it’s time to take control. Don’t wait for things to get worse. Start now. Also read this post on the 7 questions Claire had to answer honesty to get to the crux of her issue.

What If I’m at a Party and the Urge Hits?

Social events can be tricky, but you don’t have to white-knuckle your way through them. Here’s how to stay in control:

• Hold a non-alcoholic drink. A soda with lime in a cocktail glass can stop people from asking questions.
• Have a go-to response. A simple “I’m good, thanks” is enough.
• Bring a sober friend or accountability partner.
• Give yourself permission to leave if it gets too tempting.

Sobriety isn’t about depriving yourself—it’s about reclaiming your life. And trust me, life is so much better on the other side of alcohol.

Need Extra Support?

If you need more than just willpower, lean into resources that keep you accountable.

• Find an online sober community where you can share wins and struggles.
• Work with a sobriety coach or accountability buddy.
• Keep educating yourself—books, podcasts, and support groups can change everything.

If someone shared this post with you, head on over to A New Sober You and start living urge-free.