A number of medications can help people who are moderately to severely dependent on alcohol. Zero-alcohol drinks are alcoholic drinks with the alcohol removed but which retain a taste similar to the alcoholic version. There is now a huge variety of options for spirits, beer, and wine. Other tips include not combining medications with alcohol, especially medicines that slow the respiratory system. Also, agree to only drink in safe environments, eat full meals before drinking, or in between the times you drink. Also, once you start drinking, it is often hard to follow through with the decision you made.
What kind of drinker am I?
You’re essentially training your body to drink less, and it might feel hard at first. In 30 days without alcohol, you can expect better liver function, improved cognition, and a healthy glow. You can still feel quite a few of those positive effects just by cutting back. Some ways to stop drinking are to set goals around your drinking, get to know triggers, develop a support network, and keep yourself busy with sober activities.
Track Your Drinking
“Triggers” can be a loaded term, but even something as small as a reality show can be a trigger if you’re in the habit of accompanying it with a glass of wine. It’s https://thecinnamonhollow.com/a-guide-to-sober-house-rules-what-you-need-to-know/ important to know that if your body has developed a strong dependence on alcohol, trying to quit “cold turkey” can be hazardous to your health. For some people, it’s best to get professional help when creating your reduction plan.
- She is a member of the Board of Directors of Hello Sunday Morning.
- There is no shame in admitting this — the National Survey on Drug Use and Health found that 28.9 million Americans suffered from alcohol use disorder in 2023 alone.
- Organizations like Alcoholics Anonymous (AA), SMART Recovery, and my community, Living A Sober Powered Life, all have meetings and resources for people at all stages of the recovery process.
- Set SMART — or Specific, Measurable, Achievable, Relevant, and Time-Bound — goals around alcohol consumption.
Have a Plan
At the end of the day, one of the most important tools you have at your disposal is self-compassion. Instead of criticizing yourself for having a hard time or slipping up and having a drink, remember that no one’s perfect. What matters most is your ability to maintain an open, curious outlook as you learn what does and doesn’t work for you. Feeling at your best physically can boost resilience and emotional strength, equipping you to A Guide To Sober House Rules: What You Need To Know weather challenges that trigger the desire to drink.
Consider writing them down and keeping notes on hand, so you have a physical reminder to look at when you need it to help motivate you to stay the course. For some people, it can be helpful to wear something like a bracelet to always have a reminder on hand when you need it. John C. Umhau, MD, MPH, CPE is board-certified in addiction medicine and preventative medicine.
Learn to say “no thanks.”
To put it simply, we would never have learned how to start a fire if we weren’t cold or starving. As you start to get a better idea of what triggers you to drink, you can look for ways to intercept your patterns and routines. You can start using cravings as an opportunity to learn what’s really going on, and how to manage them better. Check-in with yourself daily to reflect on your day and what might have motivated you to drink or not. This article on identifying your triggers and learning how to use them to your advantage might help you dive in deeper.
Experiment with different types of exercise until you find something that resonates with you. Start with smaller, more manageable goals and gradually work towards more significant reductions over time. This approach allows you to build confidence and momentum as you experience success in meeting your targets. While it’s important to challenge yourself when setting goals, it’s equally crucial to ensure that your targets are realistic and achievable.
If you’re interested in quitting your drinking habit, you may be concerned with the withdrawal experience. This can be a painful and difficult process, so it’s important to understand how to quit safely. Whether you are trying to cut down or quit drinking altogether, it’s a good idea to avoid situations in which you are used to drinking. People, places, things, and certain activities can be triggers that cause you to have an urge to drink. Avoiding these triggers can prevent you from drinking when you otherwise might not. 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.
That means you can wake up feeling more energized and potentially, in a better mood. That might translate to more positive interactions with the people in your life and a productive day. Every small change you make can impact your life, whether you notice it right away or later down the line. It is usually better to stop altogether (“cold turkey”) as long as you have medical support. If you are having trouble putting down the bottle, then here’s how to taper off alcohol to avoid those withdrawal symptoms.
CBT focuses on discovering and changing negative thought patterns and behaviors that contribute to alcohol use. CBT destroys the cycle of drinking as a coping mechanism for stress or emotional pain by teaching individuals to lay out and reframe unhelpful thoughts. Support groups like Alcoholics Anonymous (AA) offer valuable peer support and shared experiences in a group setting to keep alcohol out of reach. These groups promote accountability, emotional support, and a sense of community, all of which evoke sobriety. In the Membership Survey conducted by Alcoholics Anonymous (2022), 75% of members communicated that they attended an AA meeting virtually, either online or by phone.
This strategy helps you stay hydrated, reduces your overall alcohol intake, and allows you to still participate in social situations without feeling left out. To gain a better understanding of your drinking habits, start tracking your alcohol consumption. Keep a journal or use a mobile app to record how much and how often you drink.