Stop drinking alcohol with these 8 tried-and-true strategies.
You can successfully Stop drinking alcohol if you have a good plan that works for you.
Every year when January comes around, we make grandiose New Year's resolutions regarding how we want to improve. Popular goals like Stop drinking, gaining weight, and finding a new job are included in the lists. We're here to teach you how to Stop drinking alcohol (or at least cut back, if that's what you want) in the new year if that final resolution is on your list of goals for 2023.
Over 14 million adults in the US have an alcohol use disorder, according to the National Institute on Alcohol Abuse and Alcoholism. It's a popular New Year's resolution because of how many people in America drink excessively; nevertheless, Medication for alcoholism research show that only approximately 25% of those who make the resolve each year actually succeed in quitting for good in the long run. But in order to Stop drinking, it's crucial to comprehend why you started drinking in the first place, surround yourself with people who will support you, and acknowledge your victories along the road. Here are some useful suggestions for Stop drinking process.
Check out this self-care practice for better sleep and these foods for healthy kidneys for more health advice.
How to create a plan that is effective for you to Stop drinking
There is no one right technique to Stop drinking; it all depends on what suits your needs and way of life. And a plan is where it all begins. Here are some ideas you should think about and concrete actions you can do.
Examine how you currently feel about drinking.
Take a step back and assess your routines as a starting point. In order to understand why, when, and how much you drink, you must examine your relationship with alcohol.
Recognize how much you're drinking:
When drinking becomes a habit, it's easy to lose track of how much you're actually taking in. You must carefully consider how much alcohol you are consuming. As you place each drink in front of you, count how many you are taking in a day.
Describe the causes of your drinking:
Do you drink when you're uninterested? Do you enjoy drinking with family and friends? Do you drink when you're depressed? Do you drink just because you enjoy the flavor? Understanding why you drink when you do is the next step in this process. All of these are typical justifications for drinking. Start a notebook to record your drinking habits, why you do it, and any patterns you notice. This will also enable you to discover novel techniques for sating cravings when they appear. You'll know what to do the next time such feelings surface if you discover that you frequently grab for a glass of wine when you're feeling bad.
Consider your motivations for Stop drinking:
Your journey will get off to a faster start if you have a goal in mind. What made you decide to Stop drinking? If you’re just doing it because you want to, that's ok! Just make sure you are aware of your motivations for making the changes so that you can keep them in mind as you move through the process. Although giving up something is never simple, being aware of your motivations will help you stay on course.
Study the physiological effects of alcohol.
Your body can be severely damaged by alcohol. The NIAAA claims that alcohol has a significant impact on every part of your body. Alcohol can impair your ability to think properly, increase your risk of cirrhosis, induce strokes or high blood pressure, and weaken your immune system. Your sleep may also be disrupted, and poor sleep hygiene can result in other health issues including obesity and diabetes. It may be simpler to grasp why you're better off without alcohol once you are aware of all the detrimental effects it has on both your physical and mental health.
Set a goal.
Setting goals can help you keep on track, but often a single, large objective seems unattainable. Consider making smaller goals for yourself and remembering to recognize your progress. Start by telling yourself you're going to cut back on your drinking rather than having one overarching "I want to Stop drinking" aim. Maybe for now you only drink on the weekends. You may try having a dry January to truly kickstart your strategy. Keep in mind that American Addiction Centers suggests no more than one drink for women and two for men each day when you're making a goal to reduce your intake.
Set up a safety network
Include the people you trust in this effort because going it alone will be much harder. Everyone benefits from having someone rooting for them in their corner.
Inform your loved ones about your objectives:
Tell your close friends and family about your aim after you have a strategy in place, provided they are the supportive type. Inform them of your decision to reduce your alcohol consumption and let them know how they can support you. Let them know that you want them to hold you accountable, and then decide how they can support you the most. It might even be easier if you can persuade some of your people to accompany you on this tour.
Organize your neighborhood:
Finding others who share your interests might also help you succeed. There are several online groups for people who have Stop drinking that will accept you and support you. If there is an Alcoholics Anonymous organization in your area, you can also find it for assistance. Additionally, now that your priorities have shifted, is the perfect time to spend time with friends who don't drink and won't tempt you. You might even make new acquaintances or renew existing friendships.
Seek professional assistance for help to Stop drinking:
Speaking with a medical expert, such as your doctor or a therapist, can be very helpful. They may offer you resources, support, and any encouragement you need, and they will always be supportive of your efforts to adopt a better lifestyle. They want to see you succeed, so don't be scared to contact them about the subject.
Make plans before you leave the house.
As you cut back on drinking, managing social settings can be challenging, especially if you're around others who drink or who are accustomed to you drinking. Plan ahead like you would for any other step in this procedure. Inform your close friends or family members that you won't be drinking if you want to go out with them in advance. You can go straight to the bar or to a waitress and order yourself a nonalcoholic drink if you're attending a function where you won't have a chance to introduce yourself beforehand and you don't want to draw attention to yourself. Even if it's only a Coke, having a glass in your hand makes it simpler to fit in. And simply politely decline any drinks that are offered to you if you find yourself in that scenario. Usually, people will back down, but if they don't, be firm and state that you won't be drinking tonight. You owe no one an explanation of why you're holding back.
Away from view, away from memory
Get the alcohol out of your house if you're genuinely serious about reducing your consumption. You won't be as tempted to drink if it's out of your reach. Additionally, this is a great time to look for substitutes for some of your preferred beverages. You can locate a substitute beverage that satisfies you, whether it be soda, iced tea, or something similar, or you may try a little mixology and make mocktails to drink at home so you still feel like you're having something special. Be ready to have these items on hand so you can squelch a hunger as soon as it arises.
Prepare for the impacts of stopping alcohol in advance.
You may suffer fewer or more withdrawal symptoms when you reduce your alcohol use, depending on how bad your alcohol problem was. Headaches, anxiety, trembling or shaking, insomnia, exhaustion, mood swings, digestive issues, heart palpitations, elevated blood pressure or heart rate, hyperthermia, rapid irregular breathing, hallucinations, and seizures are just a few of the symptoms. Thankfully, these withdrawal symptoms shouldn't continue for more than a week; nonetheless, pay attention to your body if anything seems off during this period. Try to keep your eyes on the prize, and if something doesn't seem right, don't be hesitant to phone your doctor.
Observe and celebrate your victories.
As you begin to reach your goals regarding alcohol abstinence, give yourself credit where credit is due. Making a point to celebrate your accomplishments will help you stay motivated. Think about creating a reward chart with items you truly want, such as a night out at a brand-new restaurant or a pair of shoes you've had your eye on. Set goals for each reward and take pleasure in them when you achieve them. You could even go all-out and treat yourself to something special when you reach a significant milestone, like going an entire year without drinking – a trip sounds nice!