Author: Gary Jackson
Want to Quit Drinking? Use These 8 Strategies to Make It a Reality
If you’re really committed to cutting back, one of the best things you can do is get the booze out of your house. This is also a good opportunity to find alternatives to some of your favorite drinks. Be prepared to have these things on hand for when a craving strikes so you can nip it in the bud. There’s a reason you’ve reached the decision to quit or cut back. Whether it’s improved relationships, better health, or weight loss, keeping the “why” in sight can help boost your motivation.
Instead of aiming for complete abstinence, for instance, aim to drink fewer than seven days a week. “Try sober Mondays or sober Mondays through Wednesdays,” he says. In order to change your drinking habits, your first step is to take a close look at your current behaviors and find patterns. When you consider how to go about giving up alcohol, account for factors like how much you drink and your reasons for drinking. If you’re having difficulty sticking to your goal or just want some extra guidance, consider reaching out for professional support.
Drink water.
If you turn to alcohol to manage emotional distress, the added overwhelm can prompt the urge to drink, making success seem even more out of reach. You may find it helpful to look for mutual support groups, such as Alcoholics Anonymous and other groups, where you can connect with people who share experiences similar to yours. A support group specifically focused on alcohol recovery can provide valuable encouragement and information that can aid you on your road to being free from alcohol. Doctors, nutritionists, and counselors can help people stay on track to stop drinking. The Centers for Disease Control and Prevention (CDC) also has an Alcohol Program with printable resources for people to follow.
A person can use various strategies to help them stop drinking alcohol. It is helpful for individuals to understand their motivations and goals behind it. Having a personalized plan can also increase the success rate of stopping drinking.
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To get started, try searching a directory like Psychology Today or Inclusive Therapists, both of which have filters you can use to look for specific support around substance use. If you’re living with alcohol use disorder, treatment at a medical rehabilitation facility is your best option. Through therapy, support groups and medication, you’ll be supported on your path to recovery. Talk therapy is an important part of treatment for alcohol use disorder, but Dr. Streem says just about anyone who is making a life change, like quitting drinking, can benefit from therapy. Dr. Streem suggests starting with the World Health Organization’s Alcohol Use Disorders Identification Test (AUDIT). It can be a particularly helpful way to help you get a clearer understanding of your drinking habits and your relationship with alcohol.
- Avoiding temptations requires being aware of external and internal triggers.
- In particular, she’s committed to helping decrease stigma around mental health issues.
- Even dogs do it — you say “walk” and they high-tail it to get their leash.
- People who are dependent on alcohol, or have other medical or mental health problems, should stop drinking completely.
- Psychological symptoms can include irritability, anxiety and restlessness.
- For personal advice, please consult with a medical professional.
For personal advice, please consult with a medical professional. Therapy can help you understand why you drink and learn new habits so you can live a healthy lifestyle that doesn’t rely on alcohol as a crutch. It can also help you gain a new perspective as you consider how your life will change without alcohol. 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. A person can improve their success rate by designing a plan to stop drinking and using the resources that work for them. Many types of support are available in the community and on the internet.
Reach out for support
The level of care you need often depends on the severity of your condition. Quitting early not only improves your chances of success—it can also reduce the need for higher levels of care. Avoiding external and internal temptations may require an individual temporarily distancing themself from certain people or events and deep reflections on urges that arise from within. Doctors, nutritionists, and counselors can also help support people to stop drinking alcohol.
- People may also decide to speak with a doctor about effective strategies.
- Women should limit their alcohol intake to no more than one drink a day while men should limit their alcohol consumption to no more than two drinks a day, according to the Dietary Guidelines for Americans.
- It can mean more time for your other interests, and even new interests.
- It may even help if you spend time with other nondrinkers for a while so you can support each other.
- 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.
If you’ve become dependent on alcohol, cutting it out of your life may produce withdrawal symptoms, such as a rapid heartbeat, high blood pressure, sweating and shaking. Psychological symptoms can include irritability, anxiety and restlessness. Dr. Streem says that if your goal is to stop drinking altogether, you’re more likely to have success quitting all at once, rather than weaning off alcohol. But that advice changes if you’re living with alcohol use disorder. Will quitting drinking solve all of your problems, in health and in life?
Even dogs do it — you say “walk” and they high-tail it to get their leash. We all become conditioned to have certain responses to triggers throughout our lives. It’s normal for certain stimuli to cause a reaction in your mind and body without even being aware of it. You may also consider joining an online support group to help you feel less alone.
