Many people use alcohol as a means of escape from stress or as a way to cope. While drinking may be a casual pastime for others, sometimes one drink can lead to another, and patients develop a tolerance to alcohol.
A hangover can be an unpleasant experience after drinking too much; however, if your physical and mental health is noticeably affected by alcohol, and you’re seeking help on how to stop drinking, this article can provide the guidance you need.
How to Stop Drinking Alcohol Completely
Cutting back on alcohol can already be difficult, much less completely abstaining from it. Don’t worry, we’ve put together a helpful guide you can follow if you want to stop drinking for good.
How to Stop Drinking at Home
It’s easier to keep drinking when you have alcohol in your house or when you’re staying in an environment where drinking has been normalised. To stop drinking at home, start by limiting or completely removing alcohol from your living space and distancing yourself from those who drink too much. This makes you less tempted and less likely to drink out of impulse.
How to Stop Drinking Alcohol Every Night
Whether it’s a night out with friends, a celebration at work, or simply letting loose, it’s important to surround yourself with people who know their limits. If casual drinking is inevitable, try to plan it. When you do drink, avoid doing so on an empty stomach. Consider drinking more slowly and incorporating non-alcoholic beverages like water or juice between alcoholic drinks. We have made a more complete guide to help you understand
How to Stop Binge Drinking
Say you’ve already cut down on drinking every night or at home, but still drink heavily now and then. It’s important to address binge drinking, as it can be just as harmful. For adults, this typically indicates consuming four or more drinks in about two hours. To avoid this, keep track of your drinking habits, try alcohol-free alternatives, and actively manage triggers that lead to excessive alcohol misuse.
Other Helpful Tips to Quit Drinking Alcohol
Practice Self-Care
Prioritise your wellbeing. Maintaining a healthy lifestyle involves a well-balanced diet, regular exercise, restful sleep, and good hygiene. Taking care of yourself can help reduce alcohol cravings.
Educate Yourself
Learn about the negative impact of alcohol on the body and mind, as well as the benefits of quitting. The more you understand the grave consequences, the easier it is to feel driven to stick to your goals.
Create a Healthy Relationship with Alcohol
Reflect on your mindset and behaviour around drinking. By changing your attitude and shifting your perspective, you can help break free from bad habits and harmful drinking patterns.
Identify Triggers of Alcohol Use
Recognise and dodge situations, emotions, people, or environments that contribute to your alcohol use. Once you learn your specific triggers, you can develop useful coping strategies.
Avoid Being Easily Influenced
Be aware of peer pressure or social circumstances that may encourage too much drinking. Spend more time with supportive people who respect your choice to cut back or quit.
Reach Out to Loved Ones
Open up to trusted family members or friends whenever you’re ready. Their strong encouragement, unwavering support, and accountability can be invaluable in your recovery journey.
Plan for Potential Alcohol Detox
Detox is a critical process that can be physically and emotionally draining. Prepare and consult your doctor or another health professional to ensure safety and to avoid complications.
Seek Professional Help
When drinking becomes unmanageable, it’s better to seek expert advice. Therapists, psychiatrists, and addiction specialists can guide you and provide personalised support and treatment.
The Significant Benefits of Giving Up Alcohol
It’s hard to stop sipping, especially when you’ve been drinking alcohol for long periods and have become so used to it. Learning about the benefits of sobriety might give you the push you need on your recovery journey. Here are some advantages to leading a healthier, more fulfilling life without alcohol.
Physical Health
Alcohol can affect the body in many ways, and excessive drinking can weaken the immune system. Quitting alcohol can improve physical health, especially in the cardiovascular and digestive systems. It also reduces the risk of chronic and contagious diseases such as cancer, diabetes, and tuberculosis. Since alcohol is high in calories and low in nutrients, abstaining can promote weight loss as well.
Mental Health
Although alcohol can make people feel drowsy, excessive consumption can disrupt the sleep cycle, leading to poor sleep quality and even insomnia. When you stop drinking, however, you will find yourself sleeping better. Since alcohol has been linked to depression and anxiety, quitting can stabilise mood, while also improving concentration, memory, problem-solving, and decision-making.
Social Health
Alcohol abuse can strain relationships with loved ones and the broader community. When you decide to drink less and less, your behaviour often improves, helping to rebuild trust and strengthen ties with friends, family, and colleagues. This, in turn, promotes more meaningful engagement in social situations and fosters healthier, more genuine connections with others.
Understanding Alcohol Withdrawal Symptoms
If you have an alcohol addiction or have been dependent on alcohol for a long time, withdrawal symptoms can occur when you quit cold turkey or gradually reduce alcohol intake.
Alcohol withdrawal symptoms, such as nausea, anxiety, insomnia, and restlessness, may begin as early as 6 to 12 hours after your last drink and typically peak around 72 hours. During this critical stage, a severe form of withdrawal known as Delirium Tremens can develop, which involves intense autonomic hyperactivity, seizures, hallucinations, and disorientation.
While symptoms usually start to subside after the peak, the full effects of alcohol withdrawal can persist for 7 to 10 days, and in some cases, up to two weeks. Because of the potential severity of these symptoms, trying to quit alcohol should be executed with great caution. A medically supervised detox is strongly recommended to ensure safety and appropriate administration.
How to Stop Drinking Alcohol Safely
Learning how to stop drinking alcohol can be challenging and even dangerous without proper care and support, especially when withdrawal symptoms occur. If you want to give up alcohol, the safest and most effective approach beyond self-help is to seek professional intervention.
From medical detox and therapy sessions to medications and structured rehab programmes, experts are equipped to guide you through the process of overcoming problems with alcohol and achieving long-term sobriety.
Frequently Asked Questions
What is the 1/2/3 rule for drinking?
The 1/2/3 rule typically refers to a general guideline suggesting no more than 1 drink per hour, 2 drinks per day, and 3 days without alcohol per week to reduce health risks.
How do I stop myself from drinking?
To stop drinking, remove alcohol from your environment, identify your triggers, practice self-care, and seek support from loved ones or professionals.
How long is alcohol withdrawal?
Alcohol withdrawal symptoms can begin within 6–12 hours, peak around 72 hours, and may last 7 to 10 days, with some symptoms potentially lingering up to two weeks.
What is the best way to reduce drinking?
The best way to reduce drinking includes setting clear goals, replacing alcohol with non-alcoholic alternatives, managing your environment, avoiding triggers, and surrounding yourself with supportive people. Seeking therapy or professional help can also enhance your success in cutting back.
