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How to Quit Drinking or at Least Cut Back


Most people likely wouldn’t question what you’re drinking anyway, he says, and it gives you something to sip on throughout the party. Eating while you drink can be beneficial for a few reasons. Secondly, you may also be less likely to drink more if you are full from eating tips to quit drinking your food. Keeping alcohol out of your house is one of the most effective ways to prevent yourself from pouring a drink. The National Institute on Drug Abuse (NIDA) suggests that 40% to 60% of people with substance use disorders experience a relapse at some point.

Monitor how your body responds to alcohol, as well as how you feel when you don’t drink. The primary causes of death were alcohol and other poisonings, motor-vehicle accidents, and alcohol-related liver disease. Reducing the amount of alcohol you drink can improve your short- and long-term health. The program is based on healthy coping mechanisms (diet, exercise, relaxation), positive reinforcement, and cognitive restructuring. The goal of the program and the groups is to empower women to make changes in their lives to achieve sobriety. The program operates under the framework of a 12-step program that is rooted in spirituality.

Myths About Drinking Alcohol You Should Stop Repeating

As you prepare your plan to quit drinking, make a list of the barriers that might be standing in your way and brainstorm ways to deal with these problems. Potential solutions might include looking for low-cost treatment options, joining a support group, and talking to a mental health professional. If you’ve decided to explore programs to help you quit drinking, you’ve taken an important first step in a journey https://ecosoberhouse.com/ of abstinence, treatment, and recovery. That journey is different for each person who chooses to stop drinking, with some people seeking to make a healthy lifestyle change while others face the daunting challenges of lifelong addiction. 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.

tips to quit drinking

“Drinking on an empty stomach is not a good idea,” says Koob. If you eat while you drink, alcohol gets into the food and slows the absorption — meaning you won’t feel the effects as quickly, and will have an easier time keeping your drinking under control. After the last drink, a person may experience mild or more severe symptoms. People can also use a drinking diary to examine their reasons for abstaining on certain days and the effectiveness of their strategies to avoid drinking. Engaging in physical activities, individually or in a group setting, can be a suitable distraction.

Alcohol advice

You can buy a professional-grade Breathalyzer online (you can find them for $30 and up) and use it to gauge your own BAC. “They’re great.” He asks his patients to measure their BAC twice a day and document it. Seeing indisputable evidence of how much you’re drinking can help you cut back. Noting down successes and patterns can help individuals reduce their drinking by using methods that help most and avoiding others that are not effective. Self-affirmation is a powerful strategy to help motivate people to change their habits and behaviors. Self-affirmation exercises, such as recognizing self-worth, can allow an individual to focus on their important values.

How can you reduce or quit alcohol? – Department of Health

How can you reduce or quit alcohol?.

Posted: Thu, 20 Jul 2023 07:00:00 GMT [source]

If you feel comfortable doing so, discuss your challenges with your primary healthcare professional. Finding a therapist can also be a great starting point if you’re uncomfortable opening up to your healthcare professional. You might run into obstacles along the way that tempt you to drink. Keep in mind the reasons you chose to cut back on or quit alcohol. At the end of the day, one of the most important tools you have at your disposal is self-compassion. Instead of criticizing yourself for having a hard time or slipping up and having a drink, remember that no one’s perfect.

Women for Sobriety (WFS)

If drinking has become a big part of your life, try substituting other activities during those times when you might usually drink. Take up a hobby, begin an exercise program, make new friends, or spend more time with your family. Find something that you enjoy that will occupy the time during which you would usually be drinking. Another trick for cutting down alcohol consumption is to use drink spacers—nonalcoholic beverages between drinks containing alcohol. No matter how much you drink, it’s always a good idea to drink plenty of water along with your alcoholic beverages. Some people will alternate a drink of water, juice, or soda between their alcoholic beverages to slow down their consumption.

The level of care you need often depends on the severity of your condition. Quitting early not only improves your chances of success—it can also reduce the need for higher levels of care. The experience of withdrawing from alcohol can be uncomfortable and difficult. Some people may relapse, or drink alcohol again, to relieve the symptoms. Avoid people who may encourage you to drink alcohol or may not support your decision to stop.

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