For personal advice, please consult with a medical professional. You don’t have to leave the house to get support from other people who understand and respect what you’re trying to do. 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 aiming for complete abstinence, for instance, aim to drink fewer than seven days a week. “Try sober Mondays or sober Mondays through Wednesdays,” he says.
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To stop drinking alcohol, you first need to understand your relationship with drinking. From there, you may need social support, consistent self-care, and new routines that can help redirect your mind. Whether you’re struggling or just want some extra guidance, consider reaching out for support from professionals who are trained in addiction treatment. I know that I had several starts, stops, and bouts of questioning if this was the right decision for me.
Be sure to include the type of drink, the amount, and the time and place you consumed it. This process may seem tedious at first, but it’s essential for gaining a clear understanding of your drinking habits. When attending events where alcohol is present, alternate between alcoholic and non-alcoholic drinks to slow your consumption. Start with a glass of water or a virgin cocktail before moving on to an alcoholic beverage. This strategy helps you stay hydrated, reduces your overall alcohol intake, and allows you to still participate in social situations without feeling left out. These strategies can help you reap the physical, mental, and emotional benefits of cutting https://jocomerford.org/2025/04/04/why-do-i-keep-doing-this-understanding-our/ back – without feeling like you’re missing out on social connections.
Tracking Alcohol Consumption
Only a small minority of people come to my practice with the expressed agenda of stopping their drinking altogether. 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, how to control drinking and identify ways to connect socially with friends, says Witkiewitz. “Try doing a ‘dry’ month like Dry January, Go Dry for July or Sober October,” says Moore.
Break down long-term goals into smaller milestones
Share your reasons for making this change and let them know how they can best support you in your journey. This might include inviting you to participate in alcohol-free social activities, checking in with you regularly, or simply being available to talk when you need someone to listen. Communicate your intentions and goals to those with whom you surround yourself with the most. Here are tips for telling your friends and family you’re getting treatment to change your drinking.
Setting overly ambitious goals can lead to frustration and discouragement if you consistently fall short. When cravings arise, distract yourself with alternative activities that bring you joy and relaxation. Go for a walk in nature, engage in a hobby like painting or gardening, or call a supportive friend. By focusing your attention on positive, engaging activities, you can ride out the craving without turning to alcohol.
- It can also be helpful to set goals with your therapist, and create a plan for achieving your goals.
- These statistics remind you that you’re often one bad decision away from completely ruining your life.
- You might even discover new passions that were previously clouded by alcohol.
- Focus on enjoying conversations, activities, and the company rather than drinking.
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. In your mind, sobriety means giving up a large part of this social life and all of the people you drink with.
Tips
The federal government’s Dietary Guidelines for Americans recommends not drinking at all, but suggests that if you do, keep it under two drinks a day for men and one for women. Talk to your doctor about how that goal could work for you. If you are reading this, you are well on your way to understanding yourself better and getting what you want and need in life. If there are any people who encourage you to drink too much, try to avoid them for the first month or so while you get used to your new style of drinking. If you are constantly surrounded by peer pressure to drink, start seeking out new friends or family members who don’t drink as much. For example, every evening (or the following morning, if you forget), write down how many drinks you drank, where you were, and with whom.
They can help you create an environment that will set you up for success and remove unnecessary temptations. 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. Quitting alcohol alone is harder for some than others, but there’s no need to go it alone.
Some people may be able to quit and never have a drop of alcohol for the rest of their lives. For them, even a glass of wine every now and again could trigger a return to drinking heavily. If you recognize yourself as that kind of drinker, it’s important to stay away from alcohol as much as possible. Mainstream advice recommends cutting down gradually to control your alcohol intake. Sober living house Yet they don’t recognise that cutting down is even harder than stopping.