Remember to reach out to your friends, family, and other loved ones for support, too. They can help you create an environment that will set you up for success and remove unnecessary temptations. 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. Satisfying hobbies can distract you from wanting to drink, but they also help you relax — something everyone needs to do.
Consider professional support
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. Principles include the belief that individuals are not able to solve their addiction on their own and need the help of a power greater than themselves. One of the 12 steps involves recognizing people who have been hurt by your addiction and formulating a plan to make amends. SMART support group meetings are available worldwide and focus on self-empowerment and making healthy lifestyle changes. They are designed to help you learn ways to change your approach to life so that you don’t need addictive behaviors to cope.
Download or order the free 20-page booklet, “Rethinking Drinking: Alcohol & Your Health”.
But to quit in the safest way possible, you’ll want to consult a doctor first. Everyone’s physiology is unique, and dropping alcohol cold turkey can be life-threatening. In addition to feeling less anxious and having better digestion, you may notice bigger changes a few months into sobriety. For instance, your doctor might find that your heart and liver are in better shape, or your skin may have a certain new glow. Take our free, 5-minute alcohol misuse self-assessment below if you think you or someone you love might be struggling with alcohol misuse. The evaluation consists of 11 yes or no questions that are intended to be used as an informational tool to assess the severity and probability of an alcohol use disorder.
Get online support.
- Watching a family member struggle with a drinking problem can be as heartbreakingly painful as it is frustrating.
- Talk with a doctor to learn more about the safest ways to quit drinking alcohol.
- Having a plan to quit and exploring resources that can help you give up alcohol successfully can improve your chances for success.
You will need powerful reasons to stay committed to it; otherwise, environmental and peer pressures will drag you off the wagon. This fear gives you a healthy respect for the process and ensures that you take it seriously. It doesn’t matter what you’re specifically afraid of, but you must acknowledge that you ARE afraid. The research shows that the numbers are even worse for people in recovery from drug addiction. People dealing with less obviously destructive addictions like pornography or food typically fare even worse. Research shows that the majority of people who eventually achieve long-term sobriety have at least 1 relapse.
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. If you drink to ease the pain of loneliness, then make a conscious effort to connect with others. Alcoholics Anonymous cautions its members not to get too hungry, angry, lonely or tired—all of which can make you more vulnerable to the urge to drink. Find activities that are mentally and emotionally nourishing and bring you joy, and identify ways to connect socially with friends, says Witkiewitz.
Symptoms of Alcohol Withdrawal: Timeline and Signs of Danger
If you’re having trouble doing the same things you used to do, try new hobbies to fill your time. Join a gym, learn a new skill, or find sober social groups you can enjoy. You’re likely to be in situations where I drink every night am I an alcoholic you’ll be offered a drink. And practice what you might say as a follow-up explanation if someone ask.
Women and Alcohol
People who experience severe withdrawal symptoms or DTs may require hospitalization or intensive care unit (ICU) treatment during alcohol. People with alcohol use disorder should be monitored by a medical professional when withdrawing from alcohol. Moderate to heavy drinkers can also benefit from medical supervision in the acute withdrawal stage. For most people, alcohol withdrawal symptoms will begin sometime in the first eight hours after their final drink. “For psychologists, many of them are addiction-informed, and in their advertisements or on their websites they will mention that specifically,” Dr. Lembke said. To get started, try searching a directory like Psychology Today or Inclusive Therapists, both of which have filters you can use to look for specific support around substance use.
Patient Support
Alcoholics Anonymous (AA) is a well-known organization dedicated to helping individuals struggling with addiction achieve sobriety. Its groups run worldwide and are open to anyone looking to beat a drinking problem. Support groups are run by facilitators who lead members through a structured program that delves into mental health and addiction with a focus on the present instead of the past. The urge to drink will inevitably come—so make a plan for it. Remind yourself of why you want to cut back, talk to a friend about it and distract yourself with a hobby or exercise, the NIAAA suggests. “Try doing a ‘dry’ month like Dry January, Go Dry for July or Sober October,” says Moore.