It has been estimated that there are 12 million alcoholics in the United States alone, many of whom are unable to stop drinking without help. To become sober it is important to be able to detoxify the body for a period of about seven days in order to expel the alcohol present in the body. Sometimes this difficult process may require medical support, but as long as a doctor declares it safe it can also be done at home by following the steps outlined in this article.
Steps
Part 1 of 4: Deciding to Detox
Step 1. Assess your lifestyle and drinking habits
Many people drink alcohol only from time to time, without any consequences on their health, while others unfortunately develop a dangerous addiction. If you have experienced one or more of the following symptoms, you may be an alcoholic and need to seriously consider stopping drinking.
- Want to drink in the morning hours;
- Want to drink alone;
- Guilt after drinking
- Attempt to hide that you have been drinking;
- Difficulty stopping drinking after the first drink
- Withdrawal symptoms on occasions when you don't drink for several hours, including chills, high sweating, anxiety, and nausea.
Step 2. Set your goal
Once you have decided that you need to reduce your alcohol intake or give it up completely, you will need to set yourself a specific goal.
- If your goal is to stop drinking, write it down in a diary: "The day x I will stop drinking" and set a specific date to have a tangible goal to reach.
- If you want to reduce the alcohol intake, perhaps for health reasons, but do not stop drinking completely, you can decide, for example, to drink only on Fridays or Saturdays. In this case, write down your goal in the following terms: "Starting from day x I will drink only on Fridays and Saturdays". Also in this case it is important to set a concrete date from which to start. It will be equally important to determine the number of drinks you want to indulge in on the set days.
- In case you have decided to simply cut back on alcohol, undergoing a complete detox may not be necessary. The following parts mostly refer to those who will decide to stop drinking altogether.
Step 3. State your goal publicly
Inform the people around you by telling them your plan to stop drinking. During the detox period it will be important to have a support network.
- Make sure people know their homework. Some of them will simply have to avoid offering you a drink, others will have to be able to avoid drinking in your presence. Whatever your needs are, it will be important to explain them in advance.
- If you really want to be able to quit drinking, you need to get away from your drinking buddies. Group conditioning could easily make you capitulate. If any of them decide not to support your cause and persuade you to drink, you will have to distance yourself from them.
Step 4. Eliminate alcohol from the walls of the house
You may not be able to control yourself when the first symptoms of withdrawal occur, so make sure you don't have any alcoholic beverages in the house to avoid temptation.
Step 5. Get outside help
Find and hang out with an Alcoholics Anonymous group for additional support to help you quit, and meet people who share your problem. You can start going to these types of meetings before you start with the detox and continue attending them throughout the process.
Part 2 of 4: Prepare for Detox
Step 1. See your doctor
If done inappropriately, the detox process can be very dangerous, so consult your doctor before proceeding. Your doctor will be able to tell you if self-detox is right for you. If you are a heavy drinker, medical attention may be required to be able to detoxify yourself. A professional will be able to prescribe any medications or supplements that will help you get through the process successfully.
The doctor can also write a certificate of illness so that you do not lose days of work
Step 2. Ask a friend or family member to be around you during the detox period
As this is a process that can have dangerous effects and may require medical intervention, it is important that you do not decide to go through it alone. Being alone planning to call 911 in case of need is not a wise plan. Withdrawal symptoms can progress rapidly, and you may lose consciousness before you can reach the phone. During the first 3 days you will need to have someone around 24 hours a day, so that they can act for you in case of an emergency. For the remaining days of the first week, there will need to be someone to check on you regularly.
Step 3. Understand the risks and symptoms of alcohol withdrawal
The detox process will not be pleasant. If done incorrectly, it could be downright fatal for longtime heavy drinkers. Both you and the person standing next to you will need to be prepared to see the following symptoms appear a few hours after your last drink and know that they can extend for three or more days. Sometimes they can last even for a week.
- Severe headaches;
- Intense sweating;
- Rapid heartbeat;
- Nausea and vomit;
- Dehydration;
- Chills;
- Mental symptoms such as confusion, irritability, depression and anxiety
- More serious symptoms such as hallucinations and seizures;
- Delirium tremens: usually occurs between 24 and 72 hours following the last drink and is characterized by intense agitation, disorientation and body tremors. This is a symptom that mostly affects heavy and longtime drinkers.
Step 4. Know when to seek medical help
The person next to you will need to know when and if they need to seek medical attention. If you have any of the following symptoms, the person next to you will need to call 911 or take you to the emergency room.
- Fever of 38 ° C or higher;
- Seizures or convulsions
- Visual or auditory hallucinations;
- Incessant and intense retching;
- Intense shaking or violent jerks
- Delirium tremens.
Step 5. Fill the pantry with food and water
You won't be able to go shopping and your partner will never have to leave you alone during the first few days. It is therefore very important to have fresh food and water for several days. To restore the nutrients expelled during detoxification, it is preferable to opt for healthy foods, including:
- Fresh fruits and vegetables;
- Protein-rich foods such as fish, chicken, or peanut butter
- Oat flakes to control blood sugar levels
- Soups, may be useful as you may lose your appetite due to abstinence;
- Vitamin supplements. Heavy drinkers tend to be deficient in vitamins, so it will be important to restore the appropriate levels to improve your health. Among the recommended choices are supplements of vitamins B and C and magnesium.
Step 6. Take at least a week off
During the detox period you will not feel able to go to work. For the worst symptoms to subside it will take up to seven days, so it is advisable to start on Saturday and plan a full week of rest.
Part 3 of 4: The Detoxification Process
Step 1. Write a letter to yourself
During the first few hours of the detox process, you will be able to write a letter to yourself in which to reflect on the reasons that led you to decide to stop drinking, as well as your expectations for the future. As physical symptoms get worse, you can reread it to keep yourself motivated.
Step 2. Practice of "Grounding" techniques
Grounding, similar to conscious attention, is a series of certified techniques that can help you overcome those moments when you have a very strong desire by focusing on the present moment. When you get the urge, you practically use your senses to "anchor" yourself to what's in front of you. Keep doing this for as long as it takes for the desire to fade. If one technique doesn't work, you can vary by using others. Here are a few to consider:
- Describe the details of your surroundings without judging them. For example, you may notice that the carpet is thick and soft, the walls are blue, there is a crack in the ceiling, and the air smells fresh.
- Distract yourself by naming things by category; for example, the types of fruit or the name of the countries you know in alphabetical order.
- Focus physically by doing a simple exercise, such as touching a surface to feel its structure.
- Think about pleasant things: bring to mind your favorite dishes or TV characters you like the most.
- Think or say out loud a phrase that can help you get through the moment of weakness, something like "I can do it!"
Step 3. Drink plenty of water
Vomiting and dysentery often occur during withdrawal, which can cause the body to become dehydrated. Make sure you drink enough water to restore the many lost fluids. If you wish, you can also opt for sports drinks to help replenish electrolytes, in this case, however, make sure you don't drink more than one or two a day by asking your partner to keep you under control. When taken in large doses, the high sugar content of these drinks can worsen withdrawal symptoms.
Step 4. Eat as much as you can
While you may not have much appetite, you will need to provide your body with the necessary nutrients to successfully pass the detox. Don't force yourself to eat large meals, or you may feel nauseous. Prefer small, frequent snacks to give your body the energy it needs to stay healthy.
Step 5. Breathe in fresh air
Locking yourself up for several days at home could make you feel even worse. So sit outside for a few minutes and enjoy the fresh air and sun, they will help you feel better immediately.
Step 6. Get some exercise
You certainly won't feel in good shape and won't want to run a marathon or lift weights, but you should try to get around as much as possible. A sedentary lifestyle is harmful to both physical and mental health. When you move, your body releases endorphins, substances that counteract the anxiety and depression caused by the detoxification process. Take short walks and get up frequently to stretch your body and keep it active.
Step 7. Assess your physical condition
Describe them regularly to your partner and let them know how you feel. Talking about your physical and mental sensations will help you pass the time and ensure you get medical help if needed.
Step 8. If the detox fails, consider seeking medical help
Often, due to the mental and physical symptoms of withdrawal, people end up giving in to alcohol again. Failing to get through detox doesn't mean you are weak, it simply means you have to try again. If this is the case, consider seeking professional supervision. A rehabilitation or detox center could help you achieve your goal.
Part 4 of 4: After the Detox
Step 1. Expect residual effects
While the main withdrawal symptoms should go away after a week, some effects, including irritability, headache, and insomnia, may last for some time.
Step 2. Get help from a psychologist
Ex-alcoholics often have psychological symptoms such as depression and anxiety. For this reason it can be important to prevent them and deal with them with the help of an experienced therapist. If your detox has had beneficial physical effects but failed to restore your mental health, you may be at serious risk of a relapse.
Step 3. Contact a support group
While the detox has been a success, building an effective support network will help you get through the constant battle with alcohol. In addition to being able to count on friends and family, it is important to have an additional support group. Many of the group participants will have traveled the same path as you and will be able to offer you advice and support. If you feel you need help or if the urge to drink is overwhelming, reach out to your support group.
Step 4. Find new hobbies and interests
Most likely, your usual activities included drinking alcohol, so you'll need to find new ones to live a healthy life.
- Sure there are some things you used to like to do but haven't been doing in a while. Bringing back your old passions will help you maintain a positive mental attitude.
- Consider taking up a hobby that helps you feel useful and fulfilled, such as volunteering.
Step 5. Don't replace your addiction
Frequently ex-alcoholics tend to replace alcohol with a different substance, such as tobacco or caffeine. Both of these addictions are dangerous to health. Instead of just moving from problem to problem, focus on developing a lifestyle free of subjection.
Step 6. Keep cravings in check
It is inevitable that you will want to drink more. To be able to manage the desire to drink and avoid a relapse you can:
- Stay away from the triggering circumstances. If some places, situations or people encourage you to drink, you need to avoid them. If your old friends are constantly trying to persuade you to drink, you need to make the important decision to kick them out of your life.
- Learn to say "no". Avoiding all situations involving alcohol will not always be possible, so you will need to be prepared to refuse a drink if it is offered to you.
- When cravings assail you, do what you can to distract yourself. Go for a walk, listen to some music, take a ride in the car, or engage in any activity of your choice, as long as it helps distract you from your urge to drink.
- Talk to people. Be honest about your desire to drink and don't try to hide your difficulties. If you have a mentor who gives you support, talk to him whenever you feel tempted or inclined to give in.
- Remind yourself why you have decided to stop drinking. When you feel the urge to drink, think about how difficult it was to quit and the reasons that made you make such an important decision.
Step 7. Expect setbacks
Unfortunately, relapses are common among ex-alcoholics, but taking a misstep doesn't mean you've failed. Use the experiences learned throughout the journey to effectively overcome setbacks.
- Stop drinking immediately and move away from the place where you succumbed to temptation, whatever it is.
- Call your tutor or a friend and tell them what happened.
- Remember that a small setback doesn't have to jeopardize all the progress made so far.
Warnings
- Before embarking on an alcohol detox process it is important to consult with your doctor to help you assess your condition and determine if you are at risk for serious complications. In severe cases, uninterrupted medical supervision will be indispensable.
- Never try to detox while you are alone, the consequences could be very serious and even fatal. Make sure you have someone next to you for at least the first 3 days.
