Maybe you have experienced some negative health effects because of your drinking. By avoiding alcohol, you’re taking a big step toward improving physical health. As you begin to notice those health benefits, you’ll likely feel more energized and inspired to keep up your progress. For some drinkers, cutting down on the amount of alcohol they drink simply does not work. They may cut back for a short period of time, but soon find themselves back to drinking at their usual level. This is especially true of heavy drinkers who are surrounded by the triggers that encourage drinking and lack the support needed to encourage change.
Learn How to Say ‘No’
Finding a strong reason to quit alcohol serves as a cornerstone for successful recovery, offering motivation and focus throughout the process. This reason stems from personal goals, such as ameliorating health, rebuilding relationships, or achieving professional success. To solidify this step, individuals need to reflect deeply on the adverse effects of alcohol in their lives and envision the benefits of sobriety. Writing these reasons down or sharing them with a trusted person helps to reinforce commitment. Importantly we help you understand that you are not giving anything up. Overall, stopping drinking can lead to a healthier and happier lifestyle.
Abstinence vs. Mindful Drinking: Which Approach Wins in 2025?
People who have alcohol use disorder that goes undiagnosed may have an especially difficult time cutting back on their alcohol consumption. In many cases, people with a moderate to severe alcohol use disorder may be advised to undergo medical detox, where they slowly rid the body of alcohol under medical supervision rather than a taper. If you’re struggling to stick to a taper or do not trust yourself to moderate your alcohol use, having strict supervision and support can help you meet your recovery goals. Whether you’re a daily imbiber, heavy drinker, or frequent binge drinker, you’re likely to experience withdrawal symptoms when https://yourhealthmagazine.net/article/addiction/sober-houses-rules-that-you-should-follow/ you quit. Unfortunately, there’s little to no evidence that tapering off reduces the effects of alcohol withdrawal, some of which can be severe or even life-threatening.
Top tips to help you quit drinking
It’s always wise to check with your doctor — she should be able to help you decide whether it is best for you to cut back or to abstain. People who are dependent on alcohol, or have other medical or mental health problems, should stop drinking completely. That said, If you’ve been drinking excessively, then stopping drinking cold turkey can lead to withdrawal symptoms. You may decide to seek medical treatment for your withdrawal symptoms or make the choice to enter a professional detox or rehab center. Even if you don’t succeed the first time, there are still plenty of treatment options you can turn to. The main difference between tapering and quitting alcohol cold turkey is how fast you quit.
The Current Health Conversation
- If you haven’t been able to reduce your alcohol intake to healthier levels or experience cravings or withdrawal symptoms when you’re not drinking, you may have an alcohol use disorder.
- Positive health effects include improved emotional regulation, reduced stress levels, and increased motivation to maintain sobriety.
- In many cases, people with a moderate to severe alcohol use disorder may be advised to undergo medical detox, where they slowly rid the body of alcohol under medical supervision rather than a taper.
- This can be a painful and difficult process, so it’s important to understand how to quit safely.
Note the situations, emotions, or triggers that lead you to reach for a drink. This could include stress, social pressure, or certain locations like bars or parties. Tracking your alcohol intake helps create awareness around your drinking habits. For many, seeing patterns of when and why they drink can lead to breakthroughs. There are plenty of ways to track—some prefer old-school methods like marking days on a calendar, while others use cost-effective apps that provide valuable insights. Sunnyside works to help you feel like cutting back isn’t a major sacrifice.
Paying for Treatment
It’s best to reduce your drinking by a small amount each day to avoid the shock to your system. So, if you normally have 6 beers a day, you could be done tapering within one week. It’s always best to consult a physician on the best strategy, especially if you drink heavily.
Choose some alcohol-free days.
Here’s how to wean off alcohol—including useful strategies, how to create a tapering schedule, and how to stay safe throughout the process. If your social sober house life is centered around drinking, it’s time to get creative. There’s no shortage of sober activities that don’t have to revolve around happy hour. Try to stick to one standard drink per hour to give your liver some time to process the alcohol.
Use your calendar or an alcohol tracker on your phone to keep track of how many drinks you have. If you’ve set a drink limit for yourself, this is an easy way to monitor progress. If you’re not sure where to start with goal-setting, this is an easy way to get a baseline, too. Keep the big picture in mind through a goal such as reducing your drinking overall in a week, month, or year,” Dr Lee said. You might select a light beer instead of a harder liquor, like whiskey.
- Asking for help is an important step in overcoming alcohol addiction.
- Mindful drinking is a good start, but it’s not the only way to reduce your intake.
- By replacing some or all of your usual alcoholic drinks with zero-alcohol drinks, you can still enjoy the social aspects of drinking without the health risks of alcohol.
- People who are severely dependent usually require some kind of withdrawal support to stop drinking.
Eating well and ensuring you are staying hydrated can stop dehydration and some of the nutrient deficiencies that come from prolonged alcohol use and withdrawal. Dr Lee explains that choosing a non-alcoholic beer or a caffeinated beverage can help provide a small buzz. Establishing boundaries means a lot of things, such as refusing invites from well-meaning drinking buddies.
With their expertise, you’ll have a structured plan and someone to turn to for advice and support. Sharing your decision to cut back on alcohol consumption with those closest to you can provide a strong support system as you work towards your goals. Choose a few trusted friends or family members and explain your reasons for wanting to reduce your alcohol intake. In addition to leaning on your personal support network, consider joining a support group for individuals who are working to cut back on or quit drinking. Organizations like Alcoholics Anonymous (AA), SMART Recovery, and my community, Living A Sober Powered Life, all have meetings and resources for people at all stages of the recovery process. These groups provide a safe, non-judgmental space to share your experiences, learn from others, and find inspiration to stay committed to your goals.
- Addiction is a disease, not a choice, so if you discover that your alcohol consumption is closer to compulsion than habit, you should feel no stigma in seeking help.
- Alcohol also changes your brain chemistry, which can result in higher levels of anxiety and depression for the first several months.
- Tracking also lets you see patterns and measurable data, which can make it easier to recognize your triggers and tweak your strategies to overcome them.
- Dr Lee explains that choosing a non-alcoholic beer or a caffeinated beverage can help provide a small buzz.
- Depending on how much you drink and for how long, one rule of thumb is to avoid cutting more than 25% of your drinking intake at a single time to avoid withdrawal symptoms.
- They can help you set realistic goals, develop effective strategies, and track your progress.
Stopping alcohol use is the first step of the recovery journey, but staying sober for longer and longer periods is the goal. Getting professional treatment and long-term support are two of the most valuable strategies for avoiding relapse. The amount of alcohol it takes to cause withdrawal symptoms can vary from person to person. For this reason, you should always talk to your doctor before attempting to quit drinking. If you find that you struggle to reduce your alcohol consumption, you may have already developed an alcohol use disorder. You may need to try to quit drinking altogether or seek help to quit.