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How to Stop Drinking Alcohol with These 9 Practical Strategies

Quitting alcohol can feel daunting, especially when drinking has become a regular part of your lifestyle. 

Whether you’re struggling with daily cravings, using alcohol to cope with stress, or simply wanting to improve your health, deciding to stop drinking is a brave first step.

But where do you start? Understanding how to break free from your drinking habits can help ensure you stick to your new goal and achieve sobriety.

In this article, we’ll guide you through some practical steps you can take to stop drinking, helping you build a healthier, alcohol-free life.

9 Ways to Quit Drinking and Improve Your Physical and Mental Health

There are many physical and mental health benefits to quitting drinking, including liver recovery, improved sleep, and reduced anxiety.

Below are some strategies you can follow to help you on your journey toward sobriety:

Consult your doctor

Seeing a doctor before you stop drinking alcohol is essential, especially if you’ve been drinking heavily for a long time. 

This is because you may experience some alcohol withdrawal symptoms, depending on your drinking habits.

When your body has become used to regular alcohol intake, suddenly stopping can cause unpleasant withdrawal symptoms that may be difficult to manage.

A doctor can evaluate your health, recommend a safe detox plan, and potentially prescribe medications to alleviate withdrawal symptoms. 

Know your why

Knowing the reason behind curbing your alcohol consumption is crucial because it gives you a clear, personal “why” to stay committed to your goal.

As mentioned earlier, quitting alcohol can be challenging, and having a strong, meaningful reason to do so can motivate you to push through difficult moments.

Whether you want to improve your health, strengthen your relationships, or regain control over your life, your “why” reminds you of the benefits and positive changes you’re aiming for. 

This sense of purpose will keep you focused, help you resist cravings, and overcome obstacles.

Set goals

Research has found that setting goals is crucial when you want to give up alcohol use. Goals provide a roadmap for your journey, making the process more manageable and structured. 

Clear goals help you break down the more significant challenge of quitting into smaller, achievable steps, which can be less overwhelming and give you a sense of progress.

For example, you might start with a goal like reducing your intake gradually, attending a support group like Alcoholics Anonymous (AA), or staying alcohol-free for a specific number of days.

Achieving these smaller milestones can boost your confidence and motivation, keeping you focused on your ultimate goal of quitting altogether. 

Remove your access to alcohol

Eliminating your access to alcohol is vital in the early days of sobriety when you’ll likely still be tempted to drink. 

A lot about the journey toward sobriety may feel beyond your control, but removing temptations is something you can actively manage.

Ensure you remove all alcohol from your home, and if you live with people who drink, discuss a plan for them to keep alcohol out of the house or consume the substance without you present.

Try to avoid places where you’ve always had easy access to alcohol or frequently drank in the past, such as restaurants, bars, and even the homes of loved ones.

Avoid certain social groups

Staying away from certain social groups can be vital if you want to stop drinking alcohol because some environments and relationships may encourage or normalize alcohol consumption.

Being around people who drink heavily or pressure you to join in can trigger cravings, tempt you to break your commitment, and make it more challenging to maintain a sober lifestyle. 

By stepping back from these social groups, you create a supportive environment that aligns with your decision to quit. You don’t have to avoid these groups forever — this is only a temporary measure until it becomes less challenging to avoid temptations.

Try journaling

Journaling can be a beneficial tool if you want to stop drinking completely because it provides you with a safe space to explore and understand your thoughts, feelings, and triggers related to drinking.

Writing down your experiences can help you identify patterns, such as situations or emotions that lead to alcohol cravings. This self-awareness is key in developing strategies to cope with your triggers more effectively.

Journalling allows you to track your progress, celebrate your successes, and reflect on the positive changes that come with sobriety. By documenting your struggles and achievements, you create a visible record of your journey, strengthening your motivation and reinforcing your commitment to quitting.

It also serves as an emotional outlet, helping you to manage stress and process any challenging feelings that may otherwise trigger alcohol cravings as a coping mechanism.

Uncover your triggers

If you want to remain sober, you need to identify the things in your life that trigger your desire to drink. While you’re on your journey to sobriety, your mind and body may urge you to drink, and understanding the root cause of those cravings is critical to reaching your goals.

Some triggers could be:

• Experiencing negative or overwhelming feelings like fear, anger, anxiety, guilt, or shame

• Attending social events where alcohol is freely available

• Visiting places where you used to drink or that involve drinking

• Being around certain people

• Stress caused by your work or personal life

Other than keeping a journal, here are some other ways you can identify your triggers:

Reflect on your past drinking

Think about the times when you drank heavily or regularly — was it in social settings, after a stressful day, or when you felt bored or lonely? Recognizing these past habits can help you understand what situations trigger your cravings.

Monitor your emotions

Pay attention to your emotional state when you’re tempted to drink alcohol. Identifying these feelings can help you develop healthier coping methods.

Notice environmental cues

When a craving hits, note your situation, whether you’re visiting certain places or home alone. Identifying these environmental cues can help you plan to avoid or manage them.

Consult your friends and family

Asking friends and family about your drinking habits can provide valuable insights you might not see on your own. 

They can offer an outside perspective on how alcohol affects your behavior and what may be triggering your desire to drink.

This feedback can help you better understand the impact of your drinking, making it easier to identify when and why you drink. 

Find a support system

Quitting drinking, especially if you’re suffering from alcohol abuse or alcohol use disorder, can feel very isolating. 

You may be worried about what people will think of you for struggling with drinking, or perhaps you’re concerned that they’ll judge you for wanting to quit. 

No matter your concerns, plenty of people will have your back on your journey to sobriety.

The first step to finding your support system is to tell friends and family members you trust about your plans to quit and your goals. 

If you feel that confiding in a friend or family member isn’t an option, you can join a support group.

People in support groups are often working toward the same goal and will likely understand what you’re going through. They’re facing the same challenges you may feel others don’t understand.

Plan ahead for cravings

No matter how well you manage your triggers or remove temptations from your life, there’s still a chance you’ll experience cravings while you reduce your alcohol intake or stop drinking. 

This is when quitting becomes particularly challenging and it’s often where people fail on their journey to sobriety. For this reason, you need to prepare for the times you’ll crave a drink.

Below are two practical steps you can take to plan for alcohol cravings:

Create a distraction list

Have a list of activities you can turn to when cravings hit, including going for a walk, calling a supportive friend, engaging in a hobby, or practicing a relaxation technique like breathwork. 

Use delaying tactics

When the craving hits, commit to waiting 10 to 15 minutes before deciding on drinking alcohol. Often, cravings peak and then subside if you give them time.

Where Can I Learn More About My Health and Well-Being?

At LifeMD, you can consult a board-certified physician or nurse practitioner about your health and any symptoms you may be worried about.

We can connect you to a team of healthcare professionals who can provide medical advice, treatment, and prescription medication for various conditions.

To skip the waiting room and consult a medical provider online, make an appointment on our website.

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