One study showed that after 6 weeks of abstinence from alcohol, brain volume increases by an average of 2%. Consider hitting the gym after work to replace having a beer. Seek out social groups that focus on shared hobbies—like music, sports, arts and crafts, or hiking. Try joining a meetup group to find new friends that share your interests, or join a class to learn a new skill. Filling your schedule with activities that don’t involve alcohol will help normalize sobriety, and get you moving forward to a new chapter.
Benefits of cutting down
To determine whether—and where—you fall in the alcohol use disorder (AUD) spectrum, answer the following questions. We all become conditioned to have certain responses to triggers throughout our tips to quit drinking lives. It’s normal for certain stimuli to cause a reaction in your mind and body without even being aware of it. Crystal Raypole has previously worked as a writer and editor for GoodTherapy.
How to stop drinking alcohol: Tips for quitting, support, and more
Then come up with a reduction rate you think will be safe, and that you can stick to. Try bottled beer instead of pints, or a small glass of wine instead of a large one. For example, research shows that people will see their stress levels, relationships, work performance, and self-confidence get better when they get sober. Studies have also connected alcohol use to an increased risk of stroke, especially for people under the age of 45 years old. Neurotransmitters can rebound beyond their usual activity levels, which can leave you feeling anxious and irritable. Volpicelli explains that this volleying can also lead to low motivation or anxiety and depression.
Avoid temptations
- Try joining a meetup group to find new friends that share your interests, or join a class to learn a new skill.
- It can mean more time for your other interests, and even new interests.
- If you drink to ease the pain of loneliness, then make a conscious effort to connect with others.
- I loved Catherine’s honest and heartbreaking account of how booze affected her relationships, health and career as a magazine journalist.
- Alcohol can make it hard to think clearly, cause strokes or high blood pressure, lead to cirrhosis and weaken your immune system.
From eating a healthy meal, to scheduling some alone time within your hectic schedule, give yourself what you need to cope day-to-day. Making sure you aren’t running on an empty tank makes it easier to avoid relapse. Let loved ones know you’re quitting alcohol, and find a few that are willing to check in on you or act as an ally throughout the process. Consider joining a support group; if Alcoholics Anonymous isn’t your thing, there are AA alternatives like SMART recovery and LifeRing.
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Memory loss can be a problem during drinking and in the long term for regular heavy drinkers. Have a glass of water before you have alcohol and alternate alcoholic drinks with water or other non-alcoholic drinks. If you regularly drink more than 14 units of alcohol a week, try these simple tips to help you cut down. Use these tried-and-true tips to quit or reduce your alcohol intake.
Support Your Recovery
A person can improve their success rate by designing a plan to stop drinking and using the resources that work for them. Many types of support are available in the community and on the internet. However, the best strategies are those that people https://ecosoberhouse.com/ respond to the best. Keeping a drinking diary can help make people aware of how much they consume and how it makes them feel. With a better awareness of their consumption and the effects alcohol may have, a person may be more willing to quit.
- 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.
- Like other symptoms, the impact on mood depends on the amount and duration of your alcohol use.
- Excessive drinking can lead to the build-up of toxic, highly cancer-causing (carcinogenic) compounds that contribute to inflammation in your body, especially in your liver.
- Some people also lose weight as they taper off their drinking.
- One of the best things about giving up alcohol is that you may find yourself feeling happier overall.
- Then come up with a reduction rate you think will be safe, and that you can stick to.
- Are you ready to quit drinking or cut down to healthier levels?
- For some people, their why is centered around relationships.
Before you get started, take some time to reflect on the reasons you want to cut back or quit. Perhaps you want to be a better parent, or you want to be better at your job. Take a look at how alcohol is affecting your health, and come up with some wellness goals to motivate you.
Coping with alcohol withdrawal symptoms safely
If you let your friends and family know you’re cutting down and it’s important to you, you could get support from them. Before you start drinking, set a limit on how much you’re going to drink. Give yourself credit where credit is due as you start to hit your alcohol-free milestones. Celebration helps keep you motivated, so make sure you’re rewarding yourself for goals achieved. Consider setting up a reward chart with things you really want — maybe it’s a dinner out at a new restaurant or a pair of shoes you’ve been eyeing. Set targets for each reward and enjoy them when you get there.
Talk with a doctor.
