Keep in mind the reasons you chose to cut back on or quit alcohol. If you turn to alcohol to manage emotional distress, the added overwhelm can prompt the urge to drink, making success seem even more out of reach. If you know that some situations have high peer pressure around drinking, you shouldn’t feel bad if you choose to rely on a white lie like “I’m allergic.” or Alcoholics Anonymous “It interacts with my medications.” to ease the refusal.
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For some people, it’s best to get professional help when creating your reduction plan. To stop drinking alcohol, you first need to understand your relationship with drinking. From there, you may need social support, consistent self-care, and new routines that can help redirect your mind.
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It may also mean you decide on what you will do when triggers arise. If you use alcohol as a coping mechanism, the idea of not having it available may be scary. However, the temptation that keeping alcohol in the house creates is often a catalyst for relapse. To help ease this temptation, consider keeping some non-alcoholic drinks https://ecosoberhouse.com/ around to replace alcohol.
- You will likely experience anxiety, depression, and sleeping issues.
- Make a table like the one below, weighing the costs and benefits of drinking to the costs and benefits of quitting.
- Frequently reminding yourself and the people close to you why you want to stop drinking can help keep you on track, and may even encourage someone else to give up or cut down with you.
- If you find yourself in a situation where someone offers you a drink, just politely decline.
Is it better to give up drinking all at once or gradually reduce how much you drink?
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But if you experience these symptoms for more than about five days after stopping or find them particularly troublesome, your GP will be able to offer some advice. Goals can help you stay on track, but sometimes one big goal feels too out of reach. Consider setting smaller goals for yourself — and celebrate them as you go. Rather than one overarching “I want to quit drinking” goal, start by telling yourself you’re going to cut back. American Addiction Centers recommend no more than one drink a day for women and two drinks a day for men, so keep that in mind as you’re setting a goal to cut back. 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.
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If you tend to drink in front of the TV after work, try replacing that glass of wine with something tips to quit drinking else you enjoy. An easy way to keep track of how you’re doing and keep your motivation up is to give yourself short-term goals. Perhaps you could aim firstly for an alcohol-free week, then an alcohol-free month, for example. Research the kinds of treatment that are available and discuss these options with your friend or family member.
- Be careful to follow these guidelines when consuming alcohol, since larger mugs of beer, heavy pours of wine, and mixed drinks might actually be more than one drink.
- Your GP may be able to arrange or signpost you to counselling and psychological support, and you could access local support groups to help you stay on track.
- If you’re worried about your drinking, get in touch with your local GP surgery, who will be able to help.
- Some people may relapse, or drink alcohol again, to relieve the symptoms.
- Each drinking relapse is an opportunity to learn and recommit to sobriety, so you’ll be less likely to relapse in the future.