Mason Delacroix
Alcohol recovery is a challenging process that often involves setbacks and relapses. However, with determination and the right strategies, it is possible to avoid returning to alcoholism. The first step is recognizing the problem and seeking professional help if needed. This may include detoxification, medication, and counselling to manage withdrawal symptoms and address underlying issues. Having a clear goal and a plan is essential, whether it's quitting alcohol altogether or reducing drinking to moderate levels. Support from family and friends is crucial, as is avoiding triggers and high-risk situations. Relapses are common but should be viewed as opportunities to learn and recommit to sobriety. Taking on challenges like Dry January can provide a structured framework for moderating alcohol consumption, and the associated health benefits can further motivate individuals to continue reducing their drinking.
| Characteristics | Values |
|---|---|
| Have a clear goal | Be specific, realistic, and clear about your goals. For example, "I will stop drinking alcohol. My quit date is __________." |
| Seek professional help | Consult a doctor or healthcare provider, especially if you are a regular or heavy drinker, as quitting on your own can be dangerous. |
| Avoid triggers | Identify and avoid situations, activities, and people that trigger your drinking. |
| Have a plan | Prepare and practice responses to offers of drinks. Have strategies in place for when you're tempted by alcohol. |
| Get support | Tell your friends and family about your goal so they can support you. |
| Reward yourself | Treat yourself when you reach your targets. |
| Don't give up | Relapses are common and do not mean you're a failure. Learn from them and recommit to your goal. |
| Take a break | Participate in a sobriety challenge like Dry January to take a break from alcohol and reexamine your relationship with it. |
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What You'll Learn
Seek professional help and support
Seeking professional help is a crucial step in preventing a return to drinking. It is important to remember that relapse is a common occurrence and does not signify failure or that treatment has been unsuccessful. Rather, it indicates that additional or alternative treatment methods are required.
If you are experiencing cravings for alcohol, you may have alcohol use disorder (AUD). AUD can range from mild to severe, and it is important to seek help from a healthcare provider if you think you may have this condition. They can recommend treatments and resources to aid your recovery. Treatment for AUD typically involves medication and behavioural therapy, with the goal of changing the thought processes that lead to alcohol misuse and developing coping strategies for everyday situations that may trigger alcohol misuse.
There are various options for seeking professional help and support:
- Therapy: Therapy can be undertaken individually, as a couple, or as a family. Behavioural therapies can help individuals develop skills to avoid and overcome triggers, such as stress, that might lead to drinking.
- Healthcare providers: It is recommended to consult a healthcare provider, such as a doctor, who can refer you to appropriate treatments, such as detox, medication, and counselling to manage withdrawal symptoms.
- Hotlines: Hotlines such as SAMHSA's National Helpline (1-800-662-HELP (4357)> offer free, confidential support and referrals to treatment facilities, support groups, and community-based organisations.
- Treatment programs: There are various treatment programs available, including inpatient and outpatient rehab. It is important to consider factors such as the inclusion of medication, the tailoring of treatment to the individual, and how the program handles a return to drinking.
- Support groups: Support groups such as Al-Anon Family Groups or Alateen can provide valuable assistance and community during recovery.
Remember that seeking help is a courageous step towards improving your life and well-being.
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Avoid triggers and high-risk situations
Avoiding triggers and high-risk situations is a crucial aspect of preventing a relapse into alcoholism. Triggers refer to feelings or circumstances that can induce the urge to drink alcohol, and they vary from person to person. Recognizing and understanding your specific triggers is an essential step in developing strategies to avoid or manage them effectively.
One common trigger is drinking to cope with stressful events or negative emotions. If this is a trigger for you, it's important to find alternative ways to manage stress and difficult feelings. This could involve meeting up with a supportive friend, joining support groups, or seeking professional help through therapy or counselling. Support groups can be especially beneficial as they allow you to connect with others who have gone through similar experiences and can provide valuable insight and encouragement.
Another trigger could be social situations where alcohol is readily available and consumed, such as parties or gatherings. In such cases, it's advisable to prepare and practice responses beforehand, such as politely declining drinks. You could also suggest or organize alcohol-free social events with your friends, demonstrating that socializing and having fun are possible without alcohol.
Additionally, certain environments or activities can act as triggers. For instance, if you tend to drink at home, avoid purchasing alcohol during your grocery shopping or restrict the amount you buy. Changing your normal activities can be challenging, so it's beneficial to inform others about your goals, allowing them to provide support and hold you accountable.
It's important to note that triggers can be complex and deeply rooted in your personal experiences and emotions. Some triggers may be more challenging to identify and manage than others. Therefore, it's crucial to be patient and compassionate with yourself during this process. If you're unsure about your triggers or need additional support, consider seeking professional help or joining support groups specifically for this purpose.
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Develop a clear plan and set goals
Developing a clear plan and setting realistic goals is a crucial step in overcoming alcohol addiction. Here are some detailed suggestions to help you get started:
Identify your reasons for quitting or reducing your alcohol consumption:
Understanding your motivations can provide clarity and direction for your journey. Common reasons include improving health, saving money, increasing energy levels, repairing relationships, or addressing underlying mental health issues. Write down your reasons and refer to them often to stay motivated.
Set specific and achievable goals:
Clearly define your drinking goal, whether it's complete abstinence or reducing your alcohol intake. If you choose to cut back, decide on specific drinking limits, such as the number of drinks per day or alcohol-free days each week. For example, for women, it's recommended to not exceed one drink a day, and for men, two drinks a day. You can also choose a quit date, such as a target date a few weeks away, to prepare yourself mentally and physically.
Create a supportive environment:
Inform your friends, family, and colleagues about your goal. Their encouragement and support can make a significant difference in your journey. Ask them not to drink in front of you and respect your new limits. If possible, find a friend who has a similar goal, so you can support each other. Additionally, remove all alcohol and alcohol-related items from your surroundings to avoid temptation.
Develop strategies to deal with triggers:
Identify your triggers, such as specific people, places, or emotions that make you want to drink. Once you know your triggers, you can develop strategies to avoid or manage them effectively. For example, if you drink to cope with anxiety, consider meeting a friend or engaging in a hobby that helps you relax.
Practice self-care and find healthy alternatives:
Taking care of your physical and mental well-being is essential. Eat nutritious meals, stay hydrated, and engage in regular physical activity. Find enjoyable hobbies and activities that distract you from drinking and provide relaxation. For example, hiking, cycling, dancing, or journaling can be great alternatives to drinking.
Remember, it's important to be kind to yourself during this journey. Recovery is often gradual, and setbacks may occur. Seek professional support if you feel comfortable doing so, and consider therapy or support groups to help you stay on track and achieve your goals.
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Find alternative coping strategies
It is important to find alternative coping strategies to deal with the stress and triggers that may cause a relapse. Firstly, it is a good idea to see your doctor before you reduce or quit alcohol. Your doctor can refer you to treatment such as detox, medication, and counselling to help manage withdrawal symptoms. It is also important to have a clear goal in mind to help you stay motivated. For example, you may want to quit or reduce drinking to be healthier, save money, or have more energy. Once you know your triggers, you can work out ways to avoid situations where you might be tempted to drink and prepare strategies to cope with cravings.
There are several behavioural and cognitive strategies that can help you cope with cravings. Behavioural strategies include finding alternative activities, escaping the situation, solving the problem, refusing the drink, and contacting a social support person. Cognitive strategies include thinking of the positive consequences of staying sober and the negative consequences of drinking, telling yourself mastery/strength messages, distracting your thoughts, challenging your thoughts, and thinking through a behaviour chain.
There are also other healthy coping strategies that can help you manage stress and support your mental health. Exercise, for example, reduces your body's stress hormones and releases endorphins that boost your mood. Taking care of your body through nutritious food and adequate sleep is also important. Taking a break and having some 'you' time can also help tackle stress and challenges.
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Reward yourself and stay motivated
Staying motivated is a crucial aspect of avoiding relapse and maintaining sobriety. It is important to acknowledge the positive impacts that cutting down on alcohol can have on your health and well-being. Here are some suggestions to help you stay motivated and reward yourself during your journey:
Identify Your Reasons:
Understanding your motivation behind cutting down or quitting alcohol is essential. Write down and regularly remind yourself of the reasons why you are making this change. Common reasons may include improving your health, saving money, having more energy, or repairing relationships. Having a clear goal in mind, such as sticking to low-risk drinking guidelines, can help you stay focused and motivated.
Track Your Progress:
Keep track of your drinking habits and the progress you've made. Utilize tools such as the MyDrinkaware app, which helps you monitor the number of units and calories you consume. Seeing your progress and how far you've come can be a great motivator to continue on your journey.
Set Clear and Realistic Goals:
Deciding to 'cut back on drinking' may not be specific enough to keep you motivated. Instead, set clear and realistic goals that are tailored to your needs. For example, you may aim to reduce your drinking to a certain number of units per week or avoid binge drinking by sticking to the recommended number of units per drinking session.
Reward Yourself:
Rewarding yourself is an important way to celebrate your achievements and maintain your motivation. Here are some ideas to reward yourself without using alcohol:
- Treat yourself to your favourite dessert or buy some fruit or vegetables that you usually find expensive.
- Indulge in some self-care, such as a beauty session or a nap.
- Take time to relax in a park, at the beach, or soak up some sun and vitamin D.
- Meet up with a friend you haven't seen in a while or give someone close to you some extra cuddle time.
- Listen to your favourite music album, discover new music, or binge-watch a TV series.
- Visit a local museum or art gallery, or go somewhere you've never been before.
- Schedule some time for a hobby or an activity you enjoy.
- Have a screen-free hour or indulge in some guilty pleasures like trashy TV or gossip magazines.
Remember, it's good to celebrate your achievements, but be mindful of turning occasional rewards into dependencies. Your rewards should be enjoyable and support your overall well-being.
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Frequently asked questions
Accept that the urge is normal and temporary. It will pass. Leave any tempting situations and refer to your plan for handling urges.
Keep little or no alcohol at home. Avoid activities that involve drinking. Suggest alternate activities to stay connected with friends.
Get rid of the alcohol and remove yourself from the setting. Call your sponsor, counsellor, or a supportive friend. Remember that a relapse is an opportunity to learn and recommit to sobriety.
Set clear, realistic drinking goals. Remove alcohol and alcohol-related items from your home and office. Tell your friends, family, and co-workers about your goal and ask for their support.
If you are a regular or heavy drinker, it is recommended to see your doctor before quitting. Alcohol withdrawal can be dangerous and life-threatening, and medical advice should be sought.
