If you are reading this page, you are most likely going to make your life better. If you feel this urge, it means that it is the right time to put in place a concrete plan and act immediately. Getting out of the alcohol tunnel is a long way, but don't be discouraged. There are millions of people who have faced it, so counting on their advice and support will have less difficulty. Don't be too hard on yourself and appreciate every sacrifice and improvement you make along the way. It's a marathon, not a sprint, so the reward you receive at the finish will be extremely rewarding.
Steps
Part 1 of 17: Throw away the alcohol
Step 1. Get rid of temptation when you feel motivated
Surrounding yourself with temptation is not the best way to encourage healthy habits. So when you've decided to quit, get up immediately and pour all the alcohol you have in the house down the sink. Even if you only intend to reduce your consumption, the idea of having continuous access to alcohol can undermine your goal.
Also get rid of decorative bottles or objects that accompany the consumption of alcohol, or take everything to the cellar. They can awaken the urge to drink
Part 2 of 17: Get support from friends and family
Step 1. By involving people who love you, you will have fewer difficulties along your path
Those who care about your well-being should at least respect your choice and not offer you alcohol. You can also ask the people you live with or see most often to make reasonable changes to their behavior:
- Ask if they can hide or lock bottles of alcohol or at least not leave them open around.
- Ask if they can drink outside or use opaque glasses so you won't notice when they consume alcohol.
- Ask if they can avoid going home drunk or under the influence of alcohol, or at least let you know so that you can plan in time and go to sleep at a friend's house.
- Explain that alcohol cessation is much easier if you don't expose yourself to the triggers at first. You're just asking for a momentary favor regarding yourself and your health, you're not judging their behaviors.
Part 3 of 17: Set your goals
Step 1. If you set boundaries firmly and accurately, you can do it
You have set yourself an important goal and, like any goal, you need to have an effective plan to achieve it. Start with a clear decision: quit completely or set clear limits on the amount to consume in a day and on which days to drink. The right approach varies from person to person, so think about the following points:
- Abstinence it means to stop drinking completely. If you are motivated to achieve this, don't hesitate. If, on the other hand, you find it impossible, have severe withdrawal symptoms, or tend to enter a series of periods of withdrawal and heavy relapses, consider adopting the harm reduction explained below.
- Harm reduction it means setting limits and regulating alcohol consumption. It's a great choice if you're not yet willing or able to stop drinking altogether. You may find that it helps you develop healthier, safer habits that meet your goals. Alternatively, you can temporarily adopt this approach as "the best possible option". If you give it a try and can't stick to your limits once you start drinking, abstinence is preferable.
Part 4 of 17: Set dates to start the smoking cessation program
Step 1. Respect the start date and milestones
Promise yourself: "I'll stop drinking on December 10". Use the date you decided to quit to motivate and prepare yourself. You are about to take an important step that can make a big improvement in your life, so mark your calendar as you would for a special occasion.
- If you choose to quit gradually, specify your milestones: "Instead of drinking every day, I stay sober two days a week. Starting on _, I will stop drinking during the week."
- Prepare some reminders: circle the date on the calendar, set an alarm on your phone and / or leave post-its around the house.
Part 5 of 17: Surround yourself with people who support your choice
Step 1. Look for the company of allies, not saboteurs
The best people for you right now are the ones who respect your choice and don't drink in your presence. Unfortunately, some friends and family can tempt you, invite you to the bar, or minimize the problem. It's not very pleasant when old friends embody a negative stimulus, so it's essential to distance yourself from them to prevent them from luring you into temptation.
- The least supportive people are often the ones who can't keep the alcohol demon away and who don't want to question their behavior. Their judgments are not actually about the decision you made and it is not up to you to deal with their problems.
- If your hangover is putting pressure on you, think about your relationship. Did the moments you spent together allow you to build a healthy relationship or were they simply an excuse to drink? Think about the reasons that led you to quit: If he were a true friend, shouldn't he wish you to reach your goal?
- Establish a firm rule if it's inevitable: "I asked you not to offer me a drink anymore, but you're not holding back. I won't look for you until I'm out of it."
Part 6 of 17: Write down the reasons why you decided to quit
Step 1. This list can encourage you to pursue your goal
Quitting drinking can become a continuous swing of emotions: one day you are satisfied and happy with your decision, the next you just want to stick to the bottle. If you write down the benefits of quitting alcohol and keep this list in your wallet, you can introject the positive feelings that will help you get through the bad times.
Reasons why you want to quit can include: getting better physically and mentally; sleep better; improve health conditions; feeling less discomfort, anxiety, or depression; avoid discussions; have healthier relationships with people; work better; have more time and energy; be present for the family; protect loved ones
Part 7 of 17: Fill your free time with new activities
Step 1. It will be easier to stay away from alcohol if you get distracted in other ways
When you stop drinking, you realize all the time you spend in bars or at friends' houses getting drunk. Think of it as an opportunity to discover alternatives. Try going to the gym more often, reading, hiking, or pursuing a new hobby. Find out what activities help you relax and practice them instead of drinking when you need to manage stress.
Part 8 of 17: Identify the triggers
Step 1. By identifying the triggers that cause you to drink, you will be able to predict them
The urge to drink does not come by chance, even if it may seem like an irrepressible little devil perched on your shoulder. If you pay attention to the situations in which it awakens, you can begin to understand what it is triggered by. This way, you can avoid triggers if you have the chance, and failing that, you can program your reaction:
- Make a list of external triggers. What objects, people and places make you want to drink? At what times of the day or on what occasions? They can be generic ("drunk people") or specific ("my friend Andrea").
- Make a second list of internal triggers. What moods or emotions cause you to drink? What are the physical sensations? Do you have certain memories or issues?
- Pay attention to the urge to drink over a couple of weeks. Write down the time, place, and situation in which it is unleashed. Have you noticed any recurring patterns?
Part 9 of 17: Avoid triggers when you can
Step 1. It is best to prevent the urge to drink from arising
Quitting doesn't mean gritting your teeth and relying solely on willpower. You have to be honest with yourself: recognize your own mental and behavioral patterns and then change them. If being alone on a Friday night leads you to drink, invite a friend. If talking to your sibling stresses you out and the stress causes you to crank up, stop taking his phone calls. Set limits and make big changes in your life if you need to quit, because it will be worth it in the end.
- Alcohol-related outings with friends are a trigger for almost any drinker looking to detox. If you feel guilty that you refuse their invitations or fear that your social life will be damaged, remember that this will not always be the case. It is very important to avoid triggers in the beginning until you can manage and keep the urge to drink at bay.
- To prevent someone from offering you a drink at an event, always hold a glass full of some soft drink in your hand.
Part 10 of 17: Come up with a plan to deal with the triggers you can't evade
Step 1. It is easier to follow a plan than to improvise
Grab a pen and paper and put all the triggers in one column (except those you are able to avoid). Next to each item, describe how to manage the urge to drink until it passes. Here are some strategies:
- "I take from my wallet the list of reasons why I decided to quit and read it to remind me of the assumptions on which my decision is based. If I still feel like it when I'm done, I walk around the block."
- "Before I go to an event where I risk giving in to temptation, I ask a friend to keep the phone on. If I feel like a drink, I'll call him and tell him how I feel."
- "Since I can't refuse this invitation, I make another commitment half an hour later so that I have an excuse to leave."
Part 11 of 17: Wait for the urge to drink to disappear
Step 1. Sometimes it is better to let the uncontrollable desire to drink run through than to resist
There may be times when the urge is so strong that you can't get rid of it. In these cases it is preferable to stop reacting, without giving in, but to accept what is happening and wait for it to pass. Follow these steps:
- Sit comfortably. Close your eyes, take a deep breath, and pay attention to the physical sensations. Where in the body do you feel the desire to drink?
- Focus on one part at a time: mouth, stomach, hands, and so on. How strong is the urge in each of these areas?
- Keep moving your attention along your body, accepting the sensations you perceive until they disappear. If it helps, imagine the urge to drink as a wave - feel it swell, fall, and crash.
Part 12 of 17: Beware of the deceptions of the mind
Step 1. Be prepared for the mind's attempts to make excuses
The theoretically valid admonition "drinking too much hurts" can suddenly lose all its persuasive power when you look at a bottle of wine. Instead of being overwhelmed by the desire to discard it, make a habit of stopping, examining this idea and telling yourself how ridiculous it is.
For example, if you think "One drink can't hurt me", stop and say to yourself: "Even one drink is bad. It can cause me to crank my elbow and that's why I don't have to give in."
Part 13 of 17: Consider support groups
Step 1. Organized support makes an important contribution to the fight against alcohol and makes use of various strategies
Probably, the idea of going to Alcoholics Anonymous has occurred to you. It can be an effective option, but if it doesn't appeal to you, there are numerous alternatives. Try evaluating a few until you find the one that feels right for you, because a good support network is a huge help.
- Alcoholics Anonymous and other 12-step alcohol cessation programs are often effective, even for those with severe addiction. They aim for complete abstinence by also relying on some Christian teachings.
- Other mutual aid groups do not follow a strict phased pattern; they tend to be secular and can be aimed at a specific group of users (such as women).
- A good support group makes you feel welcome and gives you a space to let out what you feel, but also serves to share advice, tools and perspectives to maximize progress. It should be managed by a competent facilitator who cares about the well-being and confidentiality of all members. If the mutual aid associations operating near you don't meet these standards, consider online groups.
Part 14 of 17: Consult a mental health professional
Step 1. Seek the help of a psychotherapist, psychologist or psychiatrist
He will have assisted other people who have gone through the same experience as you and is ready to help you. Based on your situation, they may recommend one of the following treatments:
- Cognitive-behavioral therapy, which allows you to acquire the skills necessary to manage triggers and stress. It helps you turn some of the ideas outlined in this article into a personalized program.
- Motivational enhancement therapy, a short-term treatment that allows you to improve motivation and self-confidence, helping to achieve your goal.
- Treatment for depression or anxiety is often helpful for those with alcohol addiction problems.
- Family or couples therapy may be more effective than individual therapy for those who want to stop drinking. Both alcohol abuse and the detox pathway affect the people around you. This type of therapy can encourage mutual support.
Part 15 of 17: See your doctor for drug therapy and other resources
Step 1. There are safe medications that are not addictive and aid in recovery from alcohol addiction
Alcoholism is a disease for which better treatments are always sought. On the market there are some molecules that modify the body's reaction to alcohol and others that help fight the urge to drink, others are still being tested. They are not suitable for everyone, but don't hesitate to see your doctor.
You can also ask if they can recommend other helpful resources, such as psychotherapy or alcohol detox support groups
Part 16 of 17: Seek medical help if you have withdrawal symptoms
Step 1. Get checked if you have been a heavy drinker
If you feel really bad on the first day when you are sober (you sweat, shiver, feel nauseous and / or anxious), it means that you are in withdrawal. It is difficult, but it passes. The doctor can relieve this feeling of discomfort. Go to the hospital right away if your symptoms start to get worse, especially if you have a fast heart rate, seizures, confusion, or hallucinations.
You can detox even if you have severe withdrawal symptoms. The safest way is to stay in a hospital or recovery center until the abstinence ends, which usually lasts 2-7 days
Part 17 of 17: Hold on even in the event of a relapse
Step 1. Relapses are temporary setbacks, not a pretext for giving up
They are part of the recovery. Often it takes several attempts to be able to detox and the reason why we succeed in the third, fifth or tenth is because we learn something every time. The best reaction to a relapse is to ask for help, analyze what led you to drink, and plan a way to avoid it next time. Often we feel guilty or self-pity, but they are counterproductive emotions. Being indulgent with yourself is not only more acceptable, but a very important tool for getting back on track.
Advice
- Remember that, in the long run, giving up a secondary pleasure (like getting drunk) for a more important one (like health, relationships, or a clear conscience) is the easiest path to take. In the end, it will really be worth it!
- It would be useful to do some research on the harmful effects of alcoholism. You may be strengthening your belief in quitting.
- Remember to deal with the situation one day at a time without tormenting yourself about the future. Just think about today.
Warnings
- Withdrawal symptoms can be severe in heavy drinkers. Stay in touch with your doctor and call emergency services if you have a seizure or hallucination.
- If you want to detox, don't do it alone. Ask someone to assist you and secure medical care if you need it.
