When you’re trying to change your drinking, cravings can feel like they come out of nowhere. One minute you’re fine, the next you’re fantasising about a cold glass of wine or a few beers to “take the edge off.” But here’s something many people don’t realise: most cravings are actually emotional. They’re not about the alcohol itself — they’re about how you feel in that moment.
That’s why one of the simplest and most powerful tools you can use is this:
👉 Keep your mood above 50%.
Sounds basic, right? But hear me out.
What Does “Above 50%” Even Mean?
Think of your mood like a fuel gauge. At 100%, you’re feeling great: calm, content, maybe even energised. At 0%, you’re overwhelmed, exhausted, anxious or just plain flat.
Now imagine a sliding scale. Somewhere around 50% is the tipping point. Below that, everything feels harder — including resisting the pull of alcohol. Above it, you have a bit more headspace, a bit more resilience, and you’re less likely to want to numb out.
Why Mood Matters in Cravings
Alcohol cravings are often just your brain looking for a quick fix when you’re uncomfortable — bored, stressed, lonely, angry, tired, sad. These emotions lower your “mood gauge,” and that’s when your brain lights up with the idea of alcohol as a shortcut to relief.
Keeping your mood above 50% doesn’t mean chasing happiness 24/7. It means being aware of when you’re dipping into that danger zone and having a few go-to ways to gently lift yourself out of it.
How to Stay Above 50%: Real-Life Ideas That Work
Here are a few ways you can keep your emotional baseline steady, or give it a little boost when you need it.
- 🌿 Move Your Body (Even a Little)
- A 10-minute walk.
- Stretching.
- Dancing in your kitchen to a good playlist.
- Movement shakes off stress and gets feel-good chemicals flowing. Doesn’t have to be intense — just consistent.
- 🥗 Prioritise Protein and a Balanced Diet
- Low blood sugar can mimic a craving — causing irritability, fatigue and low mood.
- Eating regular, protein-rich meals helps stabilise your energy and mood.
- Include things like eggs, fish, tofu, nuts, Greek yoghurt, and lean meats.
- Don’t skip meals — especially in the late afternoon (a prime time for cravings).
- ☀️ Get Some Sun or Fresh Air
- Morning light helps regulate your body clock and improve mood.
- Even sitting outside with a cuppa can shift things.
- 💬 Talk to Someone (Safe)
- Text a friend.
- Call a coach.
- Post in an online sober group.
- Connection is a natural craving-reducer.
- ✍️ Write it Out
- Journalling can help you figure out why you’re feeling low, and let the emotion pass through rather than stick around.
- 😴 Prioritise Sleep
- Being tired is one of the fastest ways to fall below 50%.
- Think of rest as fuel for your resilience.
- 🧘♀️ Ground Yourself
- Try breathwork, a 3-minute meditation, or even just five slow breaths.
- It brings you out of your head and into the moment — a great place to pause a craving.
Track Your Mood Like You Would Track Cravings
Start noticing what dips your mood and what lifts it. You might even want to rate your mood once or twice a day out of 10. It builds self-awareness and shows you patterns.
Low mood? Ask yourself: “What do I need right now — truly?”
Usually, it’s not a drink. It’s a break. Or a nap. Or someone to listen. Or just five minutes of quiet.
Final Thought: You Don’t Have to Be Happy, Just Okay
Keeping your mood above 50% isn’t about faking positivity. It’s about checking in with yourself and doing small things to stay steady. It’s not about perfection — it’s about prevention.
The more you can support your mood, the less your brain will go looking for a drink to fix it.
Try it this week. Don’t aim for perfect — just a little better than blah. Above 50%. That’s your sweet spot.
