Quitting Alcohol: Strategies For A Healthier You

Alcohol is the most-used substance in the United States, with 84% of adults reporting that they drink. While drinking in moderation can boost your mood and help you bond with others, excessive drinking can lead to serious health problems, including liver damage, cancer, and heart, pancreas, and brain issues. Quitting alcohol can be challenging, but it is possible to succeed with a clear goal, a strong support system, and a well-thought-out plan. This may include seeking professional help, joining support groups, and making lifestyle changes to avoid triggers and manage withdrawal symptoms.

Recognise the problem and seek professional help

Recognising that you have a drinking problem is the first step towards becoming alcohol-free. Alcohol abuse can cause problems with your health, social life, family, or job. If you are unsure whether you have a drinking problem, ask yourself: Am I drinking more than the recommended amount? Am I drinking alone? Is my drinking affecting my health, relationships, or work? Am I craving the next drink?

If you answer yes to any of these questions, it may be time to seek professional help. Your primary care physician or health care provider can help you manage any withdrawal symptoms and refer you to treatment such as detox, medication, and counselling. They can also help you find an alcohol support group or recovery program. It is important to be honest with your doctor about your drinking habits so they can provide the best treatment for you.

If you are experiencing cravings, withdrawal symptoms, or other mental health issues such as anxiety or depression, it is important to seek help as soon as possible. Alcohol use disorder is a common medical condition, and treatment is available. Don't be hard on yourself; it is completely normal to stumble occasionally and have a drink. Seeking professional help is a crucial step towards recovery.

There are also confidential helplines and support groups that can provide assistance and guidance. Support groups such as Alcoholics Anonymous can offer support and help you understand your alcohol use. Joining a support group can also help you connect with others who have successfully quit drinking. Additionally, your workplace may offer an employee assistance program (EAP) that can provide support and resources for alcohol-related issues.

Understand the risks of quitting cold turkey

Quitting alcohol cold turkey can be dangerous and even life-threatening. It is not recommended, especially for those with advanced alcohol use disorder.

When you abruptly stop drinking, your brain and body have to stabilise suddenly. Your brain's chemistry has adapted to heavy drinking, and when you quit cold turkey, it is left without the alcohol it has become dependent on. This can cause your brain cells to overreact and trigger withdrawal symptoms. These symptoms can range from mild to severe, and may include:

• Tremors
• Anxiety
• Irritability
• Sweating
• Nausea
• Hallucinations
• Heart rate changes
• Seizures
• Delirium tremens (DTs)

DTs is a severe form of alcohol withdrawal that can be fatal if not treated appropriately or promptly. Symptoms of DTs include hallucinations, confusion, fever, high blood pressure, and racing heartbeat. It typically occurs within 48 hours of quitting alcohol and can last up to five days.

The severity of withdrawal symptoms will depend on various factors, including how much, how often, and for how long alcohol was consumed. Older adults, those with a history of alcohol withdrawal seizures, and individuals with comorbid physical or mental health conditions may experience more severe withdrawal symptoms.

If you are considering quitting alcohol cold turkey, it is important to seek medical help. Medical detox in an inpatient setting is recommended, as it provides 24-hour supervision and care by healthcare professionals. They can help manage withdrawal symptoms, ensure your comfort and safety, and address any complications. Medications such as benzodiazepines may also be used to mitigate the risks of withdrawal complications.

Identify triggers and avoid them

Triggers are the feelings or circumstances that can set off unwanted behaviour and cause you not to stick to your intentions. They are often part of our daily routines, and they can be anything, from certain emotions to social situations or places. For example, if you regularly drink alcohol in your local pub on Fridays, the fact that it's a Friday can become a trigger. Similarly, if you find yourself drinking more when you're stressed at work, stress is likely a trigger for you.

To identify your triggers, you could try keeping a trigger diary. Track instances when you feel a sudden urge to drink and note the time, place, people you're with, and what was happening. You could also try making a list of your triggers so you know what to look out for. Ask yourself: what tends to happen before I drink? Getting to know your triggers can help you avoid and cope with them and stay on track.

Once you know your triggers, you can start trying to manage and avoid them. This might involve changing your schedule and organising your life so that you're less likely to be exposed to potential triggers. For example, if you tend to drink at home, stop buying alcohol with your usual food shopping. If you can't avoid your triggers, try to swap the alcohol for something else. Finding different types of rewards or distractions—other than drinking alcohol—can help when you are faced with things that normally trigger you. This technique is known by psychiatrists as 'response substitution'. Think about what else you find comforting—it could be a treat or an activity that helps to take your mind off drinking.

It's also important to plan for when triggers pop up out of the blue and cravings hit. For example, plan how you will respond if you unexpectedly meet a person you used to drink with and they invite you to the pub. Learn to effectively manage moods linked to triggers, such as anger, stress, anxiety, hunger, tiredness, loneliness, and boredom.

Find support and create a plan

Quitting alcohol can be challenging, and finding support and creating a plan can increase your chances of success. Here are some steps to help you get started:

Recognise the problem and set clear goals

The first step is to acknowledge that you have a drinking problem and that it is affecting your health and well-being. Be clear about why you want to quit drinking and set specific goals. Do you want to quit drinking for a month, or is your goal to achieve long-term sobriety? Understanding your reasons for quitting will help you stay motivated throughout the process.

Seek professional help

Speak to your doctor or healthcare provider about your decision to quit drinking. They can provide guidance, support, and referrals to appropriate treatment options. Be honest about your drinking habits and any withdrawal symptoms you may experience. Your doctor may recommend detox, medication, or counselling to help manage withdrawal symptoms and ensure your safety.

Join a support group

Consider joining a support group such as Alcoholics Anonymous (AA) or Al-Anon Family Groups. These groups provide an opportunity to connect with others who are going through similar experiences. You can learn from their successes and challenges and develop strategies to cope with cravings and triggers. Support groups offer a sense of community and accountability, which can be invaluable during your journey.

Build a support network

Involve your trusted friends and family members in your journey. Share your goals and challenges with them and ask for their support. If you don't have a strong support system, consider seeking help from a professional counsellor or therapist. They can provide ongoing support and guidance throughout your recovery.

Create a plan of action

Develop a detailed plan that outlines the steps you will take to quit drinking. This may include avoiding triggers, such as certain places or social situations that encourage drinking. Identify healthy alternatives to alcohol, such as engaging in hobbies, exercising, or spending time with supportive friends. Plan how you will respond to cravings and relapses, as these are common and do not mean you have failed.

Practice self-care

Taking care of your mental and physical health is crucial during this process. Ensure you are getting enough rest, managing your stress, and fuelling your body with nutritious foods. Be kind to yourself and remember that relapses can be a normal part of the recovery process.

Quitting alcohol can be a challenging journey, but with the right support and a well-thought-out plan, it is achievable. Remember to stay focused on your goals and seek help when needed.

Manage expectations and stay motivated

Managing expectations and staying motivated are key to successfully quitting alcohol. It is important to be realistic and accept that relapses may occur. Here are some strategies to help you stay motivated:

Set Clear Goals

Having a clear goal in mind can help you stay motivated. Be specific about what you want to achieve and why. For example, you may want to quit alcohol to improve your health, save money, or have more energy. Understanding your reasons for quitting will help you stay focused and motivated when faced with challenges.

Create an Action Plan

Develop a detailed plan that outlines the steps you will take to quit drinking. This may include strategies to avoid triggers, such as organising alcohol-free events with friends or swapping alcohol for non-alcoholic beverages. Your plan should also address how you will handle cravings and high-risk situations. For example, you can create a polite but firm way of refusing a drink when offered.

Seek Professional Help

Quitting alcohol can be dangerous and challenging, so it is important to seek professional help. Visit your doctor or healthcare provider to discuss your drinking habits and any withdrawal symptoms you may experience. They can refer you to treatment options such as detox, medication, or counselling. Additionally, support groups such as Alcoholics Anonymous can provide valuable support and help you connect with others who are going through similar experiences.

Build a Support Network

Share your goal of quitting alcohol with trusted friends and family members. They can provide emotional support and help hold you accountable. Consider joining a support group or finding a support buddy who is also working towards quitting alcohol. Support from others can increase your chances of success and provide valuable encouragement during difficult times.

Practice Self-Care

Taking care of your mental and physical health is crucial during this journey. Ensure you are getting enough rest, managing your stress, and fuelling your body with healthy foods. It is normal to have setbacks or cravings, so be kind to yourself and remember that relapse is a part of recovery. Acknowledge any missteps and get back on track by reminding yourself of your reasons for quitting.

Frequently asked questions