Quitting drinking is challenging, not in the least because changes to brain chemistry make it harder to stick with your motivation. Willpower, while essential to recovery, is far from the only tool most people need. Once you commit to quitting or limiting your drinking, you will have extra time for other pursuits. Whether it is hiking, painting, taking a class, or diving into a good book, the possibilities are endless! The more involved you get in new activities you enjoy, the more motivation you’ll have to continue a sober lifestyle.
Simple tips for cutting down
Cognitive, emotional, and sleep disturbances can occur at even moderate levels of drinking. As one drinks more over time, these disturbances get worse and become more difficult https://ecosoberhouse.com/ to reverse. Changing unhealthy behaviors such as smoking, overeating, or drinking too much can take a lot of effort, and you may not succeed with the first try.
Tapering vs Cold Turkey
You might reach for alcohol when you’re really just thirsty, says Crews. Drink a cup of soothing tea or a tall glass of water before you imbibe—once your thirst is quenched, you may not feel the need for as much—or any—alcohol. If you identify with any of the scenarios above, try the expert tips below for reducing your alcohol consumption (or even eliminating it altogether). To determine whether—and where—you fall in the alcohol use disorder (AUD) spectrum, answer the following questions.
- If you turn to alcohol to ease anxiety, try exercise as a healthy alternative.
- If you believe you have a serious problem with alcohol, it’s best to speak with a doctor and have medical supervision as you work to quit alcohol.
- To drop the number of drinks you have each week, start with a daily limit.
- One of the surprising side effects of giving up alcohol is that your skin may start to look better.
You don’t need willpower to quit drinking
- “I don’t feel like I’m missing out on anything because of my mantra – not being hungover feels better than being drunk.”
- The experience of withdrawing from alcohol can be uncomfortable and difficult.
- This condition is serious and may lead to symptoms such as high blood pressure, tremors, and seizures.
- Most people likely wouldn’t question what you’re drinking anyway, he says, and it gives you something to sip on throughout the party.
- Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss…from exercises to build a stronger core to advice on treating cataracts.
The study also showed that there was no single treatment approach that was right for every individual. Use the NIAAA’s drink size calculator to determine the amount of alcohol in various drinks. 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.
- No matter your situation, Dr. Das emphasizes the power of enlisting help as you embark on a life sans booze.
- Regular drinking can affect your body’s ability to fight infections.
- In addition, research suggests that social support may be linked to better sleep, higher self-esteem, and lower levels of anxiety and depression in recovery.
- People who have been drinking a lot of alcohol for a long time tend to get frequent infections like pneumonia and tuberculosis because their immune system has been worn down.
- Learning about your options can help you decide what might work best for you.
- Engaging in physical activities, individually or in a group setting, can be a suitable distraction.
Don’t Give Up
By this point, most physical withdrawal symptoms should have subsided and you should start to feel less anxious and more positive. It’s important to remember that they are only temporary and will usually subside within a few days. For individuals with severe alcohol dependence, tips to quit drinking however, withdrawal symptoms can be more severe and may require medical attention. Ria Health offers access to many of these tools, including prescription medications, recovery coaching, and online support groups—all through a HIPAA-compliant smartphone app.
Health Risks of Alcohol Use
If you look out a longer time, people who drink are six times more likely to have a cardiovascular event within a week compared to people who don’t drink. The American Society of Clinical Oncology adds that limiting or quitting alcohol while you’re having cancer treatment may help you avoid complications. This includes cancer recurrence or the development of secondary primary tumors (SPTs). Quitting alcohol has a number of important mental health benefits.
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One of the first steps in learning how to stop drinking alcohol is recognizing the patterns and reasons behind your use. Maybe you drink to combat loneliness or boredom with your routine. Or perhaps you started drinking due to social pressure, and over time it’s become a part of your daily ritual. Below are some specific strategies to try, and you can add your own at the end. Check off perhaps two or three to try in the next week or two, then add others as needed. If you haven’t made progress in cutting down after two to three months, consider quitting drinking altogether, seeking professional help, or both.
- But quitting on your own can pose risks to your health and is unlikely to be successful.
- The level of care you need often depends on the severity of your condition.
- When you do get sick, you’ll probably feel like you recover more easily when you’re sober.
- So, giving up alcohol may help you to improve your relationships with friends and family.
