Understanding the 4Ds strategy

If you’re ever looking for a simple and effective way to manage your cravings as you cut down or cut out alcohol, the 4Ds are a great one to commit to memory. These four quick suggestions allow you to take stock, redirect your intentions and regain control when the urge to drink strikes. Check them out below.

Delay your decision to drink for 30 minutes.

The average craving lasts just six minutes, and we actually tend to tune into cravings when they are at their most intense, meaning that a drop in intensity is on the way. Think of it like a wave you’re on the crest of, that will naturally let down towards the shore. You could even set a timer for the half an hour, to help you structure it and stop you needing to watch the clock. If at the end of 30 minutes you still feel the urge to drink, then set another 30 minute delay.

Distract yourself with another activity.

By switching your focus away from your craving, you deprive it of attention and help break one section of the habit loop. The habit loop refers to the cue or trigger, followed by the behaviour you take, then finally the reward or outcome that follows. By distracting yourself you’re actively disrupting that cycle by not having a drink – stopping the habit loop in its track. The more you do this, the weaker the habit will become. What you choose to distract yourself with is personal, but common activities include: watching the TV, playing a game, cooking something, cleaning something, going for a walk, or maybe one of your hobbies if they’re on the shorter side!

Breathe in and out deeply in a simple pattern such as box breathing (in through the nose for four seconds, holding for four seconds, then releasing the breath for four seconds, before holding for four seconds and starting the pattern again).

This type of breathing can help you deal with some of the difficult emotions which might be fueling the craving. A straightforward breathing exercise like this will help regulate and stabilise the way you’re feeling and make it easier for you to move forward past your craving.

Have a glass of water when you feel the craving coming on. For some, just the act of having something liquid can satisfy the oncoming craving. It also acts as a physical pause to help reinforce the delaying tactics and keeps you hydrated at the same time – win, win! If you don’t feel like plain water, you could try something else hydrating like herbal tea or fizzy water.

So, there you have the 4Ds method. Give it a go next time you find yourself mid-craving and see if it works for you. Want more tips on this topic? Catch up on other blog content on coping with cravings.