6 steps to quit drinking on your own

Hallucinations usually diminish after 7 days, though for some, they can last up to 1 month. You can learn to manage them by distracting yourself or using things like mindfulness or visualization. Medications like naltrexone and gabapentin can also help decrease cravings. If you’re struggling with the social dynamics of cutting back, Koob recommends having a good excuse on hand. “Food slows the absorption of alcohol which decreases the rate at which alcohol enters the bloodstream. This can decrease the reinforcing effect of alcohol to a small degree,” Fiellin says.

• So, it is not surprising that some people might experience symptoms of depression when giving up caffeine.
• However, people living with AUD may need to wean off alcohol slowly.
• Similarly, try to identify the times when you would usually drink and fill the gap with something else.
• The research shows that the numbers are even worse for people in recovery from drug addiction.
• If you’re looking for the best programs to quit drinking, the method you choose will depend largely on your personal circumstances and the health benefits you seek.

Thinking about a change?

One thing that has kept me sober is that I no longer wanted to be the person I was as a drinker. I’m not just referring to how I behaved while under the influence, but my general demeanor, reputation, and options for life were all begging for a massive change. Going from a life of drinking to a life in recovery from alcoholism can be challenging. This post will show you how to take a break from booze so you can get your physical, emotional, and mental health in order. Identifying your ‘triggers’ (situations or places where you’re tempted to drink) is important. Avoiding the pub is an obvious one for many people, but remember to think about whether alcohol is still readily available at home too.

Identify triggers

It’s one of the things that all recovering alcoholics warn you about. I did it, but I wish someone had warned me about the emotional challenges I’d face when I quit drinking. You’re afraid that if you stop drinking, you’ll miss out on a great social life. Instead of worrying that people will leave you behind for your bad behavior, you’re afraid that people will do it because now you seem too good. The best relapse prevention is staying busy, staying away from old drinking environments, and making sober friends. If you do drink, do everything in your power to avoid a heavy binge.

See yourself as a person who doesn’t drink

When you consider how to go about giving up alcohol, account for factors like how much you drink and your reasons for drinking. Prepare yourself for those times when someone is going to offer you a drink. You might also hold onto a nonalcoholic drink instead, ask a friend to support you in difficult situations or simply exit early if temptation gets too strong, the NIAAA suggests. You don’t have to leave the house to get support from other people who understand and respect what you’re trying to do. In fact, you can find it online with sites like Sunnyside, which helps you create a customized plan, Tempest, Moderation.org or Ben’s Friends for people who work in the food and beverage industry.

Quitting Drinking Timeline: What Happens When You Stop Drinking Alcohol?

You might run into obstacles along the way that tempt you to drink. Keep in mind the reasons you chose to cut back on or quit alcohol. Maybe you’ve never been interested in logging your innermost thoughts, but journaling can be a great tool to track your feelings as you work on quitting alcohol. It’s common to have a difficult time when making big changes, but good self-care practices can help you manage overwhelming feelings and take care of your mind and body. Research shows that most people believe that drinking can make them feel better.

What is cognitive behavioral therapy?

If you drink heavily, talk to your healthcare professional about how to quit safely. No matter how much you’re drinking, it’s possible to manage withdrawal with the right medical support. Your healthcare professional can also help you How to Stop Drinking understand if it’s safe for you to detox at home or if you should stay in a hospital or treatment center. Alcoholics Anonymous (AA) and other 12-step programs provide peer support for people quitting or cutting back on their drinking.

She enjoys interviewing medical experts and researchers about their work and is passionate about communicating accurate and relevant health information to the public. Forbes Health adheres to strict editorial integrity standards. To the best of our knowledge, all content is accurate as of the date posted, though offers contained herein may no longer be available. The opinions expressed are the author’s alone and have not been provided, approved or otherwise endorsed by our advertisers. A standard glass of wine is 5 ounces, which contains about 12% alcohol. A shot of distilled spirits like vodka is 1.5 ounces and equally 40% alcohol.

Potential alcohol withdrawal symptoms

• Crystal Raypole has previously worked as a writer and editor for GoodTherapy.
• Self Recovery has the aim that everyone can achieve deep and lasting change in their choices and beliefs.
• Self-Management and Recovery Training (SMART) offers a comprehensive approach to help you stop drinking that meets the needs of different types of people seeking to quit.
• Prepare yourself for those times when someone is going to offer you a drink.

If you feel like your relationship with alcohol needs an overhaul, you’ve got plenty of company. Before you quit drinking, it is essential to discuss your plans with a healthcare practitioner. If your alcohol consumption has been heavy or chronic, you may be dependent on alcohol. This means that if you suddenly stop drinking, you may experience symptoms of alcohol withdrawal. Most people don’t experience any physical symptoms from stopping drinking. But if you are a heavy drinker or alcohol dependent, going ‘cold turkey’ (suddenly drinking no alcohol at all, if you are used to drinking heavily) can cause serious alcohol withdrawal symptoms.

• NIAAA and other organizations are conducting research to identify genes and other factors that can predict how well someone will respond to a particular treatment.
• Each week, gradually decrease your intake until you are no longer using caffeine.
• They can help people manage withdrawal symptoms and keep them on track to stop drinking.
• By Kendra Cherry, MSEdKendra Cherry, MS, is a psychosocial rehabilitation specialist, psychology educator, and author of the “Everything Psychology Book.”