Put a sticky note in places where you know you’ll need that extra reminder. Set a daily message alert on your phone for moments when you know you’ll crave a drink the most. Place pictures that remind you of your why around your home, in your car or on your phone and computer backgrounds. Here’s a resource to navigate all the kinds of help and treatment options out there. 6 tips to help you try dry January, or taking any break from alcohol.
How to Quit Drinking (or at Least Cut Back)
- A sober life doesn’t have to mean more time at home as you try to block out triggers.
- Tell your family and friends that you’re aiming to stop drinking alcohol and explain why.
- Firstly, if you think you may be dependent on alcohol, you should consult your doctor or another health professional.
- Slowly tapering your alcohol use can help you manage mild withdrawal symptoms and decrease the risk of AUD.
- One thing that many listeners who’ve tried a dry January — or any break from alcohol — told us is that their friends didn’t really « get it. » « Why, why, why, » people told us they were asked.
- Avoiding the pub is an obvious one for many people, but remember to think about whether alcohol is still readily available at home too.
Although it can help some people fall asleep quickly, it can disrupt your sleep patterns and stop you sleeping deeply. So cutting down on alcohol should help you feel more rested when you wake up. American Addiction Centers can improve treatment outcomes for those in recovery for alcohol use disorder. You might run into obstacles along the way that tempt you to drink.
- Drinking alcohol can contribute to a variety of cognitive issues, including poor memory, slow reaction time, impaired impulse control, and poor concentration.
- Perceived social support can play an important part in alcohol use recovery.
- Framing sobriety as a temporary challenge versus a permanent lifestyle change can make it easier to stay sober for the long haul.
- When you stop drinking, various things happen to your mind and body.
Your Skin May Improve
However, medically supervised detox and professional rehab are more likely to help you maintain long-term sobriety. Some people notice significant changes when they stop drinking. Her anecdote fits with a study of about 850 people who volunteered to abstain from alcohol for one month. 62% reported « better sleep » and about half reported they lost some weight. Many of the participants said they had more energy, which fits with the experience of listener Sarah Black Sadler. « The biggest thing that I noticed is that I don’t need alcohol to have a good time with my friends. »
Get online support.
You should plan to taper for between three and seven days depending on how much you’re used to drinking. Slowly reduce the amount of alcohol you consume each day until you reach sobriety. If you begin to experience serious withdrawal symptoms, drink enough to make the symptoms subside. If your body is used to a certain amount of alcohol, you may feel certain effects when you stop.
- Fortunately, reducing your alcohol use can help improve your sleep over time, although you might experience more sleep disturbances for some time after you quit.
- However, the nature and intensity of these effects can vary depending on how much and how frequently you drink.
- Being dependent on alcohol means you feel you’re not able to function without it and means stopping drinking can causes physical withdrawal symptoms like shaking, sweating or nausea.
These may still be mild, or the existing symptoms might increase in severity. Generally, light to moderate drinkers should plan to taper for a week or more. « Many people don’t know that alcohol is a carcinogen, » said Pettigrew. How to Stop Drinking « It’s important information that drinkers should have access to. But telling people alcohol causes cancer is just part of the solution – we also need to give them ways to take action to reduce their risk. »
Your Body Starts to Detox
You may be able to detox at home and still attend outpatient therapy or support group meetings. The brain compensates for the depressive effects of alcohol by increasing its activity. When people who are dependent on alcohol drink, they feel normal. There are many different options and resources that can help you learn how to quit drinking.
Change your environment
- To stop drinking alcohol, you first need to understand your relationship with drinking.
- People who try tapering off alcohol won’t have the guided support of medical professionals that they would at inpatient treatment.
- All the same, “a quick drink” often turns into three or four drinks.
- Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.
- Some people avoid medically supervised rehab because they prefer natural remedies for alcohol withdrawal.
But over time, White says, this can lead to escalating levels of anxiety. « You might drink at night to reduce your anxiety. And then, as a result, the next evening, you feel more anxiety, which then motivates you to drink again, » White says. And, day by day, as the anxiety returns, it may become more intense, which can lead people to drink more heavily. « Having one glass of wine started to not provide the same effect that I was looking [for], » says listener Ash Weber. « I suppose [it was a] growing intolerance and needing more than two glasses to feel the warm and fuzzies. » If you’ve decided to take a break from drinking alcohol, you’re not alone.
One 12-ounce can of beer contains about 5% alcohol, and a standard glass of sherry is 3 to 4 ounces and contains about 17% alcohol, according to the NIAAA. The compensation we receive from advertisers does not influence the recommendations or advice our editorial team provides in our articles or otherwise impact any of the editorial content on Forbes Health. American Addiction Centers (AAC) is committed https://ecosoberhouse.com/ to delivering original, truthful, accurate, unbiased, and medically current information. We strive to create content that is clear, concise, and easy to understand. You may also consider joining an online support group to help you feel less alone. 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.