Thanks for all th helpful comments, yes I am worried about triggers like an empty house with free time, the worst is still to come I think because I travel for work which leaves me alone in a hotel with a free bar (expenses are generous). I am going to avoid that situation as long as I can.
I think it is mostly about changing the learned behaviour it's just not easy, only 2 days ago everyone was out for the afternoon and my first subconscious thought was "You could drink!", and it was a bit of a struggle to decide I didn't want to.
Here's something that seems crazy to me:drinking pints of diet lemonade or coke actually reduces the cravings something which I would expect to make things worse ( I used to often down pints of vodka and coke in 20/80 mix). Bonkers but it works.
Looks like I'm going to have to make a proper plan, I am worried everything will get a lot harder when i go back to work in 3 days.
So glad I found this forum lotta good help here.