If a setback happens, get back on track as quickly as possible. Research shows that most people who drink heavily, even those with AUD, can cut back how to stop drinking alcohol significantly or quit. The National Institute on Drug Abuse (NIDA) suggests that 40% to 60% of people with substance use disorders experience a relapse at some point. You might reach for alcohol when you’re really just thirsty, says Crews.
Enlist Support
Learning about your options can help you decide what might work best for you. If you answer “yes” to two to three questions, your symptoms align with mild AUD. If you answer “yes” to four to five questions, your symptoms align with moderate AUD. If you answer “yes” to six or more questions, your symptoms align with severe AUD. Consult with a licensed mental health professional to further explore AUD.
Getting Started With Drinking Less
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Helpful Links
Common alcohol withdrawal symptoms can include nausea, shaking, and sweating—which can be unpleasant or even dangerous. In order to quit drinking, you may need proper medical support to detox safely. Having a plan to quit and exploring resources that can help you give up alcohol successfully can improve your chances for success. If you’re looking at this page, then it means you’re interested in making a positive change in your life.
Plan ahead for cravings
Drink a cup of soothing tea or a tall glass of water before you imbibe—once your thirst is quenched, you may not feel the need for as much—or any—alcohol. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Consider writing them down and keeping notes on hand, so you have a physical reminder to look at when you need it to help motivate you to stay the course. For some people, it can be helpful to wear something like a bracelet to always have a reminder on hand when you need it. At the end of the day, one of the most important tools you have at your disposal is self-compassion.
Consult your friends and family
If your alcohol consumption has been heavy or chronic, you may be dependent on alcohol. This means that if you suddenly stop drinking, you may experience symptoms of alcohol withdrawal. 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.
- Medical supervision is advisable when stopping alcohol after prolonged heavy use.
- Your health and wellness is unique to you, and the products and services we review may not be right for your circumstances.
- Maybe you’ve never been interested in logging your innermost thoughts, but journaling can be a great tool to track your feelings as you work on quitting alcohol.
- In fact, you can find it online with sites like Sunnyside, which helps you create a customized plan, Tempest, Moderation.org or Ben’s Friends for people who work in the food and beverage industry.
Instead of criticizing yourself for having a hard time or slipping up and having a drink, remember that no one’s perfect. What matters most is your ability to maintain an open, curious outlook as you learn what does and doesn’t work for you. Feeling at your best physically can boost resilience and emotional strength, equipping you to weather challenges that trigger the desire to drink. Maybe you don’t think you depend on alcohol exactly, but you still wonder whether you might be drinking too much. Normalized REM cycles substantially improve sleep quality, contributing to better overall well-being.
- Instead of aiming for complete abstinence, for instance, aim to drink fewer than seven days a week.
- A standard glass of wine is 5 ounces, which contains about 12% alcohol.
- Even moderate liver fibrosis (scarring) may improve significantly, though complete reversal becomes less likely with more advanced damage.
- Research shows that most people believe that drinking can make them feel better.
- In addition to therapy, support groups, and self-help options, you should consider some of the medications that are available that may improve your chances of quitting alcohol successfully.
- If you’re having trouble doing the same things you used to do, try new hobbies to fill your time.
A support group specifically focused on alcohol recovery can provide valuable encouragement and information that can aid you on your road to being free from alcohol. 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. Family and friends can provide encouragement and support when you stop drinking. By opening up about your relationship with alcohol, you might also encourage others to explore their own drinking habits.
Now’s a great time to turn that into a concrete plan and take immediate action, while you feel that motivation. Repairing a toxic relationship with alcohol can be a long process, but don’t let that discourage you. There are millions of people who have gone through this, and it gets so much easier with their support and advice. Stay kind to yourself and appreciate each improvement and effort you make along the way. It’s a marathon, not a sprint, and the reward at the finish line is worth it. Talk with a healthcare professional if you’re concerned you may experience detox symptoms when quitting drinking or cutting back.
Horny Goat Weed: Uses, Benefits And Side Effects
How a person stops drinking is a key factor in the severity of withdrawal symptoms, with heavy drinking being eight or more drinks for women, and 15 or more drinks for men in a week. This is because you may experience some alcohol withdrawal symptoms, depending on your drinking habits. Delirium tremens (DTs), also known as alcohol withdrawal syndrome, is a severe form of withdrawal that can happen when a person gives up alcohol. It affects between three and five percent of people who are quitting drinking and can be fatal. There are times when cutting back on your drinking can be helpful, but there are times when quitting alcohol altogether is the best solution.
Kendra Cherry, MS, is a psychosocial rehabilitation specialist, psychology educator, and author of the “Everything Psychology Book.” Her work has appeared in Los Angeles magazine, Good Housekeeping, the Orange County Register and other publications. If you tend to drink too much whenever there is any alcohol in the house, get rid of it altogether, the NIAAA recommends.
“Try sober Mondays or sober Mondays through Wednesdays,” he says. Quitting alcohol alone is harder for some than others, but there’s no need to go it alone. If you’re having difficulty sticking to your goal or just want some extra guidance, consider reaching out for professional support. Individuals with severe dependence may experience serious symptoms, including significant tremors, hallucinations, or seizures requiring immediate medical attention.
