How to Stop Drinking Alcohol

Drinking alcohol can be enjoyable but you must know when to stop. Consuming alcohol regularly over a long period of time can be harmful to your health. Alcohol can lead to addiction, liver damage, impaired cognitive function, increased risk of accidents, cardiovascular problems, and social issues. Excessive consumption may cause mental health issues and overall well-being decline.

To quit alcohol, it's crucial to understand your connection to drinking. Seek social support, prioritize self-care, and establish new routines to shift your focus. Understanding your relationship with alcohol is fundamental.

Here are some tips to help you quit alcohol

1. Understand the effects of alcohol on health

Understanding the effects of alcohol on your health is the first step to quitting alcohol. It's just not excess alcohol, even drinking a moderate amount of alcohol for a longer period can be harmful. The more you drink, the more likely you notice other health effects, too, like disrupted sleep, digestive issues, memory problems and depression. (1)

2. Take time to understand your relationship with alcohol

You may think that you are not depending on alcohol. Maybe you think you can stop at one glass, but it is important to know when that one turns into two and three. Identifying triggers that make you drink alcohol is crucial for quitting alcohol. Common alcohol triggers include relationship stress, work related stress, social events, insomnia. Increasing awareness of alcohol triggers and motives for drinking enables effective planning to cope with the desire to consume alcohol.

3. Consider your approach

You know you want to give up alcohol entirely. But maybe you’re not sure about quitting completely and don’t want to hold yourself to that goal. What’s most important is looking at your drinking habits and finding a way to cut back that works for you.

You can improve your relationship with alcohol and make thoughtful, informed decisions about drinking without committing to complete sobriety.

4. Talk about alcoholism

Informing others about your decision to quit drinking can serve as a motivating factor for adherence. Family and friends offer crucial encouragement and support during this process, potentially inspiring self-reflection in others. Having a trusted companion at events involving alcohol makes declining a drink more manageable, emphasizing the value of seeking support from fellow sober individuals.

5. Change your surroundings

Studies indicate that many people associate drinking with an improved mood. However, if alcohol becomes a habitual component of your routine, it may turn into an automatic coping mechanism, particularly in times of stress or feeling overwhelmed. You may want to consider the following things to change your surroundings. (2)

• Remove alcohol from the house

Having alcohol at home can be a temptation during efforts to quit. The inconvenience of having to go out and buy a drink may dissuade you, giving you time to find a helpful distraction.

• Find a replacement drink

Selecting an appropriate substitute beverage is crucial for maintaining your commitment to abstain from drinking. Water, flavored sodas, teas, and various other drinks can effectively replace alcohol.

• Keep busy

Engaging in alternative activities during your habitual drinking times is an effective strategy to distract yourself from old habits and disrupt established patterns. Outdoor and active pursuits are particularly beneficial in this regard.

6. Try Detox

If you are dependent on alcohol, then you may start to experience what’s known as alcohol detox when they significantly cut back on or stop drinking. This is called detoxing, where your body removes alcohol from the body. The withdrawal symptoms include headaches, fatigue, shakes, sweating and mood swings. (3)

7. Priorities self-care

Quitting alcohol can be a stressful task. Depending on alcohol to cope with emotional distress may intensify the challenge, increasing the temptation to drink and making success appear elusive. Despite the inherent difficulty in making significant changes, effective self-care practices can aid in handling overwhelming emotions and nurturing both mental and physical well-being.

8. Reach out for support

For some, quitting alcohol alone poses greater challenges than for others, but there's no need to face it alone. If you struggle to stick to your goal or seek additional guidance, consider seeking professional support. Discuss challenges with your primary healthcare provider or, if uncomfortable, consider consulting a therapist for assistance.

Conclusion

The process of quitting drinking is gradual; be kind to yourself if success isn't immediate. Whether aiming for total sobriety or more mindful drinking, you're still benefiting your brain and body significantly. Remember you don’t have to consume alcohol to be happy or to celebrate important moments in your life.

FAQs

1. What can I replace alcohol with?

You can replace alcohol with non-alcoholic alternatives like sparkling water, herbal teas, or mocktails. Additionally, flavored water, fruit juices, or kombucha provide tasty alternatives without the effects of alcohol.

2. How much alcohol is safe to drink daily?

It's generally recommended to limit alcohol intake. Moderate drinking is defined as up to one drink per day for women and up to two drinks per day for men, but individual tolerances vary.

3. What are the 5 advantages of alcohol?

Moderate alcohol consumption may have some potential benefits, including cardiovascular health, increased HDL (good) cholesterol, social relaxation, potential antioxidant effects, and potential lower risk of certain diseases.

4. Why am I happier when I drink?

Alcohol can temporarily enhance mood by affecting neurotransmitters in the brain, promoting relaxation and reducing inhibition.

5. How does alcohol affect the brain?

Alcohol affects the brain by depressing the central nervous system, altering neurotransmitter levels. It impairs cognitive function, slows reaction times, and influences mood and behavior, leading to intoxication and potential long-term consequences.