Author: Alex Thompson

How to stop drinking: Support and more

Support can come via therapy, support programs, family, and friends. Teaming up with another person can help people stay accountable. This article explores different strategies on how to stop drinking alcohol. No matter your situation, Dr. Das emphasizes the power of enlisting help as you embark on a life sans booze. Late symptoms begin between two and four days after the last drink, and they usually include changes in heart rate, breathing and blood pressure.

14 units is equivalent to 6 pints of average-strength beer or 6 medium glasses of wine. Get the help you need from a therapist near you–a FREE service from Psychology Today. These are challenging to avoid and work through because they may appear randomly.

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. SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional. “Just get a sparkling water, put a lime in it, and have fun,” he says.

Although it can help some people fall asleep quickly, it can disrupt your sleep patterns and stop you sleeping deeply. So cutting down on alcohol should help you feel more rested when you wake up. There’s a strong link between heavy drinking and depression, and hangovers often make you feel anxious and low.

Family and friends can provide encouragement and support when you stop drinking. By opening up about your relationship with alcohol, you might also encourage others to explore their own drinking habits. Say you don’t have any cravings when you go without drinking. All the same, “a quick drink” often turns into three or four drinks. When you’re having a good time, you find it hard to stop, especially in the company of friends having the same amount. To stop drinking alcohol, you first need to understand your relationship with drinking.

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Once urges and cravings are well-managed, a person may consider reconnecting with certain individuals. You may be able to detox at home and still attend outpatient therapy or support group meetings. The brain compensates for the depressive effects of alcohol by increasing its activity. When people who are dependent on alcohol drink, they feel normal. There may be many reasons why a person plans to stop drinking alcohol.

1. Will quitting drinking solve all of your problems, in health and in life?
2. You should plan to taper for between three and seven days depending on how much you’re used to drinking.
3. You might run into obstacles along the way that tempt you to drink.
4. If you answer “yes” to four to five questions, your symptoms align with moderate AUD.

Fear of cancer is a good reason why one might want to reduce their alcohol intake, but that’s only half of the story. The second prong of attack focuses on how to minimize drinking. According to the research, simply counting your drinks honestly and consistently is a powerful how-to strategy. If you feel comfortable doing so, discuss your challenges with your primary healthcare professional.

It’s possible to develop a better relationship with alcohol and make more mindful, informed choices about drinking without total sobriety. But maybe you’re unsure about quitting completely and don’t want to hold yourself to that goal. Regular drinking can affect your body’s ability to fight infections. A recent study identified two simple steps that can go a long way to helping drinkers achieve a meaningful reduction in alcohol. The research emphasizes a combination of why to reduce and how to reduce messaging that, if executed properly, will result in measurable improvements in health across a population. In addition to feeling less anxious and having better digestion, you may notice bigger changes a few months into sobriety.

How to Know When It’s Time to Cut Back

Early symptoms of alcohol withdrawal usually start about six hours after the last drink. Early symptoms include headache, sweating, tremors, vomiting and difficulty concentrating. Expect to feel some discomfort, including anxiety, sweating or irritability. If you feel more severe symptoms, such as paranoia, increased pulse, or tremors sometimes called alcohol shakes, you should taper more slowly and consider seeking professional help. If you feel severe symptoms, such as hallucinations, rapid heartbeat or disorientation, call 911 immediately. If you’re used to drinking less than 20 beers per day, HAMS recommends reducing your alcohol consumption by two beers per day until you achieve sobriety.

Get cost-effective, quality addiction care that truly works. Overall, do whatever you can to make yourself as comfortable as possible. If you’re sweating, place a cold towel on your forehead or on the back of your neck. Prepare a playlist of your favorite songs or movies to pass the time. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. You may also consider joining an online support group to help you feel less alone.

Avoid loneliness.

Whether you want to take a break from drinking or you’re quitting alcohol for keeps, bring in some pros to help. If you don’t have a regular doctor, see a primary care provider or visit a free health clinic near you. The NIAAA also offers pointers about resources for low- and no-cost treatment and support options, like getting in touch with your state’s agency for substance abuse help. To prevent symptoms of alcohol withdrawal from worsening, people need to stay in a controlled and calm environment.

Tell family members and friends you want to get healthier.

You may not need to completely reinvent your life to quit drinking, but making a few changes in your surroundings to help avoid alcohol triggers can make a big difference. Countless studies on social persuasion have shown that simply telling people that something is bad for them is not enough to incentivize healthy behaviors. The critical point is to include specific, data-driven evidence illustrating cause-and-effect relationships. It scares you just enough to raise your concern, it seems, because it carries hard-to-ignore science. Setting a goal to stop drinking alcohol requires a person to be aware of their reasons for this behavioral change.

Researchers also suggest that mindfulness-based activities may help people abstain from drinking alcohol, such as cognitive behavioral therapy (CBT) and meditation. To drop the number of drinks you have each week, start with a daily limit. The federal government’s Dietary Guidelines for Americans recommends not drinking at all, but suggests that if you do, keep it under two drinks a day for men and one for women. Talk to your doctor about how that goal could work for you.

Replacing alcohol with healthy activities that do not encourage drinking can be a healthy alternative. However, deep reflection may help uncover where internal triggers arise. These triggers may come from a fleeting thought, an emotion, or a physical sensation, such as a headache or nervousness.

Join a gym, learn a new skill, or find sober social groups you can enjoy. You’re likely to be in situations where you’ll be offered a drink. And practice what you might say as a follow-up explanation if someone ask.