How to Stop Drinking Alcohol
Addiction psychiatrist Akhil Anand, MD, offers these tips to help you persevere. If you’re still finding it hard to stop drinking so much even though you want to, check out the NIAAA’s website Rethinking Drinking for more information. Establishing a pattern can then help you identify why you’re drinking so much, and figure out if you’re drinking due to a certain trigger. Koob says he’ll often make himself the designated driver so he won’t be questioned about drinking. If you’re struggling with the social dynamics of cutting back, Koob recommends having a good excuse on hand. If you experience symptoms of DT, such as confusion, disorientation, hallucinations, or delusions, seek medical attention immediately.
Keep a journal of your drinking habits
If don’t have much of an appetite, you may want to take a multivitamin or drink a beverage high in electrolytes, such as a sports drink. If you take prescription medication, continue to take it as directed. Excessive alcohol use often coincides with other mental health disorders. Many people in recovery discovered that mental health disorders, such as PTSD, anxiety, depression, ADHD, etc., and trauma helped to fuel their unhealthy relationship with alcohol.
Benefits of cutting down
It may seem that relapse is the last thing that could happen to you, but the truth is they are very common for people new to recovery. Avoid people who may encourage you to drink alcohol or may not support your decision to stop. It may be easier on your rehabilitation to skip visits with “drinking buddies” or avoid gatherings with a focus on drinking. Dietary guidelines recommend that if you drink, men limit daily drinking to two drinks or less per day and women limit their drinking to one drink or less per day.
- It may even help if you spend time with other nondrinkers for a while so you can support each other.
- Koob says he’ll often make himself the designated driver so he won’t be questioned about drinking.
- The program makes use of research on addiction to help participants achieve abstinence from alcohol and drugs.
- You watch as your family member or friend slowly changes with each tip of the bottle.
Identifying triggers
Just as some people with diabetes or asthma may have flare-ups of their disease, a relapse to drinking can be seen as a temporary setback to full recovery and not a complete failure. Seeking professional help can prevent relapse—behavioral therapies can help people develop skills to avoid and overcome triggers, such as stress, that might lead to drinking. Most people benefit from regular checkups with a treatment provider. Medications also can deter drinking during times when individuals may be at greater risk of relapse (e.g., divorce, death of a family member). Acknowledging and celebrating the hard work of recovery is helpful for keeping you motivated and reminding you why you took this brave step toward sobriety in the first place.
More in Addiction
While getting sober is an important first step, it is only the beginning of your recovery from alcohol addiction or heavy drinking. Depression and anxiety often go hand in hand with heavy drinking. Studies show that people who are alcohol dependent are two to three times as likely to suffer from major depression or anxiety over their lifetime. When addressing drinking problems, it’s important to also seek treatment for any accompanying medical and mental health issues. These symptoms may start a few hours or a few days after your last drink of alcohol. Sometimes, symptoms may be severe enough to require medical treatment at a hospital or rehabilitation facility.
The first day is always the hardest, but it’s also an important milestone. After 24 hours without alcohol, your body will start to detoxify and you may experience withdrawal symptoms. Certain medications have been shown to effectively help people stop or reduce their drinking and avoid relapse. Post-acute withdrawal syndrome (PAWS) what came first, the alcohol, or the alcoholic thinking involves experiencing withdrawal symptoms that persist past the detox period. Such symptoms are often related to mood and may include irritability, anxiety, depression, sleep problems, and fatigue. Eating nutritious food, exercising, and getting enough sleep can help reduce some withdrawal symptoms, such as mood swings.
Your health and wellness is unique to you, and the products and services we review may not be right for your circumstances. We do not offer individual medical advice, diagnosis or treatment plans. For personal advice, please consult with does ketamine cause cardiac arrest a medical professional. Sunnyside uses a psychology-based approach to help you drink more mindfully, no matter what your goal is. You’ll get a 100% custom plan, then daily texts to track your progress and help you stay on target.
It can be a particularly helpful way to help you get a clearer understanding of your drinking habits and your relationship with alcohol. It’s a 10-question screening test that gives you research-backed, personalized advice for quitting or reducing your intake of alcohol. There are many benefits to giving up alcohol, both short-term and long-term. If you’re considering quitting drinking, these benefits may be just what you need to help you decide. Of course, giving up alcohol is not always easy, and there may be some challenges along the way.
With less alcohol in your life, you’re likely to have clearer skin, better sleep, and you may see a boost in your overall mood. Some people also lose weight as they taper off their drinking. Information provided on Forbes Health is for educational purposes only.
Self-affirmation is a powerful strategy to help motivate people to change their habits and behaviors. Self-affirmation exercises, such as recognizing self-worth, can allow an individual to focus on their important values. According to researchers, self-affirmation can help a person stay on track even in a threatening environment. This article explores different strategies on how to stop drinking alcohol. You aren’t to blame for your loved one’s drinking problem and you can’t make them change. The person with the drinking problem needs to take responsibility for their actions.
This article discusses what sobriety means and describes strategies that can support your long-term recovery. It also covers tips on how to deal with the challenges you’ll face on your journey to sobriety. Drink plenty of fluids, but you don’t have to drink just water. Keep it interesting and varied with sparkling water, atomoxetine strattera nami virgin cocktails (also known as mocktails), fruit juices, low-fat milk, or kombucha. Keep in mind that fruit juice and kombucha may be high in sugar. Inpatient and outpatient treatment facilities are another effective place to surround yourself with people who will walk you through detox and recovery with no judgment.
If your goal is to reduce your drinking, decide which days you will drink alcohol and how many drinks you will allow yourself per day. Try to commit to at least two days each week when you won’t drink at all. Belinda Gordon-Battle is a licensed clinical therapist and life consultant based in Miami while providing therapeutic services across the globe. BGB, as her clients and colleagues call her, is an advocate of “removing the stigma” and normalizing the therapeutic process. She incorporates cultural relevance and non-traditional interventions and strategies to strengthen her clients’ steps towards goals of behavioral, emotional, social and mental wellness.
So, it’s extra helpful to have a support network available to you when you need it. You may also need to change your route to work or home in order to avoid any triggers, or people, places, or things that make you want to use drugs or drink again. Some of the immediate changes you will need to make will be obvious—like not hanging around the people that you used with or obtained drugs from.
For 3 to 4 weeks, write down every time you have a drink and how much you drink. Reviewing the results, you may be surprised at your weekly drinking habits. Distance yourself from people who don’t support your efforts to stop drinking or respect the limits you’ve set. This may mean giving up certain friends and social connections.