How to stop drinking 6 tips to quit drinking alcohol

What matters most is your ability to maintain an open, curious outlook as you learn what does and doesn’t work for you. 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. Research shows that most people believe that drinking can make them feel better. However, when alcohol makes up part of your typical routine, drinking can become something of an automatic response, especially when you feel stressed or overwhelmed. What’s most important is looking at your drinking habits and finding a way to cut back that works for you. But maybe you’re unsure about quitting completely and don’t want to hold yourself to that goal.

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Avoiding external and internal temptations may require an individual temporarily distancing themself from certain people or events and deep reflections on urges that arise from within. Doctors, nutritionists, and counselors can also help support people to stop drinking alcohol. After the last drink, a person may experience mild or more severe symptoms. Noting down successes and patterns can help individuals reduce their drinking by using methods that help most and avoiding others that are not effective. Support can come via therapy, support programs, family, and friends. Teaming up with another person can help people stay accountable.

How can you stop drinking alcohol?

There are many different options and resources that can help you learn how to quit drinking. Just remember that there is no single approach that works for everyone. If you try one method and it doesn’t work, don’t lose hope. There are effective treatment approaches that can help you quit, so talk to your doctor or a mental health professional if you need more help finding options that will work for you. Depending on what your alcohol habit was like, you may experience fewer or more withdrawal symptoms as you cut back.

  • We’ve come up with a selection of lower-alcohol options to help you last through a long, hot summer’s day without dissolving.
  • In general, AA operates with the understanding that members work toward the greater good of the group, as well as spread the message to others who may need help.
  • But that advice changes if you’re living with alcohol use disorder.
  • This may mean giving up certain friends and social connections.
  • Instead of aiming for complete abstinence, for instance, aim to drink fewer than seven days a week.

“Telling other people about your plans to stop drinking can help you be accountable to your goal,” Dr Arunogiri says. You might be reflecting on your indulgent holiday period and want to take a step back, or perhaps you’ve noticed your drinking is stopping you from doing other things. If you’re simply looking to speak to someone on the phone or chat online for more advice on your own or someone else’s drinking, get in touch with Drinkchat or Drinkline.

Myths About Drinking Alcohol You Should Stop Repeating

They are also asked to choose one statement for the day that they will focus on. You aren’t to blame for your loved one’s drinking problem and you can’t make them change. The person with the drinking problem needs to take responsibility for their actions. Don’t lie or cover things up to protect someone from the consequences of their drinking. Consider staging a family meeting or an intervention, but don’t put yourself in a dangerous situation. Offer your support along each step of the recovery journey.

Heavy drinking during pregnancy can cause brain damage and other serious problems in the baby. Because it is not yet known whether any amount of alcohol is safe for a developing baby, women who are pregnant or tips to quit drinking may become pregnant should not drink. Even moderate amounts of alcohol can significantly impair driving performance and your ability to operate other machinery, whether or not you feel the effects of alcohol.

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But before reading further, know that quitting alcohol can be dangerous for some people. If you believe you have a serious problem with alcohol, it’s best to speak with a doctor. But if you’re living with alcohol use disorder, drinking is more than a habit. People with alcohol use disorder can’t stop drinking even when it causes problems, like emotional distress or physical harm to themselves or others. Quitting, even in later life, can significantly lower your risk of heart disease, stroke, and cancer over time and reduce your risk of death.

  • Or maybe it’s a pregnancy that made you realize it’s time to stop drinking.
  • Many types of support are available in the community and on the internet.
  • In particular, she’s committed to helping decrease stigma around mental health issues.
  • These symptoms can happen even if you used to drink at relatively low levels, if you were drinking regularly.

Affirming intentions, knowing the reasons for quitting alcohol, and setting up the environment for success are important strategies. Designing a supportive environment may require removing items or people from someone’s life. Removing triggers helps support the goal of stopping drinking. Once urges and cravings are well-managed, a person may consider reconnecting with certain individuals. Reducing your drinking beforehand often makes it easier (and safer) to quit completely.

Get online support.

PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts. You may also consider joining an online support group to help you feel less alone. It might also be worth checking out a 12-step program in your area, like Alcoholics Anonymous or SMART Recovery, to see if it feels like something that might be useful for you. Feeling at your best physically can boost resilience and emotional strength, equipping you to weather challenges that trigger the desire to drink.

  • If you’re having trouble doing the same things you used to do, try new hobbies to fill your time.
  • Whether it is hiking, painting, taking a class, or diving into a good book, the possibilities are endless!
  • They are sometimes called “e-cigs,” “e-hookahs,” “mods,” “vape pens,” “vapes,” or “tank systems,” and may look like regular cigarettes, pens, or even USB sticks.
  • Learn how to politely say “no, thank you,” and really mean it.
  • You may want to practice what you will say the next time your friends ask you to have a drink.