How To Quit Alcohol Without Rehab

Giving up alcohol can be challenging, and it is important to recognize that you have a drinking problem before attempting to quit. While it is possible for some people to stop drinking on their own, others may require medical supervision or support groups to safely withdraw from alcohol. Heavy drinkers who suddenly stop drinking may experience alcohol withdrawal symptoms, including muscle shaking, sweating, headaches, sensitivity to light or sound, and nausea, which can become life-threatening if untreated. Therefore, it is recommended to seek professional help and create a plan to quit drinking safely and effectively. This may involve setting short-term goals, such as alcohol-free weeks or months, and finding alternative activities and hobbies that do not involve alcohol. Additionally, building a support network of positive influences and seeking help from friends, family, or support groups can increase your chances of success.

Recognise your drinking problem and seek help

Recognising that you have a drinking problem is the first step towards becoming alcohol-free. If you're craving that next drink, you may have alcohol use disorder (AUD). Doctors diagnose AUD when a person has two or more of the following symptoms: craving beverages containing alcohol, continued drinking despite negative consequences, and difficulties controlling one's drinking. AUD can be mild (2-3 symptoms), moderate (4-5 symptoms), or severe (6 or more symptoms).

If you think you may have AUD, talk to a healthcare provider. They will recommend treatments and resources to help you recover. Treatment for AUD may include medication and behavioural therapy. Studies show that with treatment, most people are able to reduce their drinking or stop drinking entirely.

It is important to seek professional help when addressing drinking problems. When seeking help, it is crucial that you feel respected, understood, and that you trust the person or organisation providing the help. Your healthcare provider can help you evaluate the pros and cons of each treatment setting. Treatment settings can include outpatient visits for counselling, medication support, or both. Your provider may also suggest an online self-guided program, as e-health tools have been shown to help people overcome alcohol problems.

In addition to professional help, it is beneficial to seek support from friends, family, community, and support groups. Surround yourself with people who will support your goals and celebrate your successes. If you have a friend with similar goals, team up! Groups like Al-Anon provide support to people whose families have been impacted by addiction. Remember that the journey to recovery from AUD is individualised and may involve several attempts at cutting back or stopping drinking. Any goal, whether moderation or abstinence, is a step in the right direction.

Set realistic goals and make a plan

Setting realistic goals and making a plan is crucial when giving up alcohol. Firstly, it is important to recognise that you have a drinking problem and that you want to change. This involves being honest with yourself and acknowledging the negative impact of alcohol on your life. Once you have accepted this, you can start to set some achievable goals and make a plan to help you achieve them.

A good place to start is to make a list of the reasons why you want to stop drinking. This might include improving your health, repairing relationships, or saving money. Having a clear idea of the benefits of quitting will help to keep you motivated throughout your journey. You should also consider writing down how you feel physically and mentally on the days when you don't drink, as recognising these benefits can further reinforce your motivation.

It is important to set realistic and achievable goals. For example, you could start by committing to a certain number of alcohol-free days each week, gradually increasing this number over time. Alternatively, you might want to set a goal of reducing the number of drinks you consume per week. Short-term goals, such as aiming for an alcohol-free week or month, can help you to stay focused and motivated.

Your plan should also include strategies for dealing with triggers and high-risk situations. Identify the people, places, and situations that trigger your drinking, and consider how you will handle these scenarios without alcohol. For example, if you tend to drink in front of the TV after work, try replacing that glass of wine with a non-alcoholic drink or a different activity altogether. If you drink before going out to feel less anxious, meet up with a supportive friend instead.

It is also a good idea to tell your friends and family about your goal so that they can support you. You might also want to seek professional help, especially if you are a heavy drinker or have been drinking regularly for a long time, as quitting alcohol can be dangerous without proper support. Your doctor can refer you to treatment options such as detox, medication, or counselling to manage withdrawal symptoms.

Avoid triggers and situations with alcohol

While it is challenging to change habits around alcohol, it is possible to give it up on your own. However, it is important to note that if you are a regular or heavy drinker, quitting alcohol abruptly can be dangerous, and it is recommended to seek medical advice and support.

Triggers are things that remind you of drinking alcohol and can lead to cravings. They can be anything and may be external, such as a particular day of the week or place, or internal, such as thoughts, emotions, or physical sensations. To avoid triggers and situations with alcohol, here are some strategies:

Identify Your Triggers

Recognize the people, places, and things that trigger your urge to drink. Keep a journal or notes on your phone to record when and where cravings occur, including the time, place, who you are with, your emotions, and what happened. This awareness will enable you to anticipate and avoid potential triggers.

Change Your Schedule and Routine

Analyze your daily routine and schedule to identify patterns and triggers associated with alcohol. By changing your routine and schedule, you can reduce your exposure to these triggers. For example, if drinking is associated with Friday nights at the local pub, consider altering your Friday evening plans and activities.

Plan and Prepare Responses

Anticipate situations where alcohol may be present and plan how you will respond. If you encounter a former drinking buddy, decide beforehand how you will handle an invitation to drink. Practice saying no to drinks and prepare responses to decline gracefully.

Manage Moods and Cravings

Learn to effectively manage moods and emotions linked to triggers, such as anger, stress, and anxiety. Understand your specific needs and find alternative ways to meet them. For example, if drinking is triggered by hunger, ensure you eat regular meals, or if boredom is a trigger, engage in fulfilling hobbies or activities.

Distract and Substitute

When cravings hit, distract yourself with healthy, alternative activities. Engage in short, mid-range, or long-term distractions such as texting or calling a friend, exercising, meditating, or pursuing a hobby. If you can't avoid a trigger, try substituting alcohol with a different, healthier behavior, such as meeting a friend or engaging in a relaxing activity.

Seek Support

Share your goals with supportive friends and family who can help you stay accountable and motivated. Consider finding a buddy with similar goals or joining support groups like Al-Anon.

Find alternative activities and drinks

Giving up alcohol is a challenging but positive lifestyle change. It is important to find alternative activities and drinks to replace the time and space that alcohol once occupied.

Firstly, it is crucial to identify your triggers, or situations and places where you are tempted to drink. For example, if you tend to drink in front of the TV after work, try replacing that glass of wine with something else you enjoy, like a mocktail or a cup of tea. Mocktails are a great alternative to alcoholic drinks, offering a wide range of flavours, ingredients, and creative combinations. You can even go to alcohol-free mocktail bars, which provide a social setting without the pressure to drink.

Engaging in new activities and hobbies is also an effective way to avoid drinking. Consider taking up exercise, outdoor activities, joining a book club, visiting museums, or volunteering. These activities can help you build a support network of positive influences and people who make you feel good about yourself, which is crucial for staying motivated on your journey to recovery.

It is also beneficial to set short-term goals and reward yourself when you reach them. For example, you could aim for an alcohol-free week, and then treat yourself to a day out or a movie night as a celebration.

Finally, it is important to surround yourself with supportive people who understand your goals and can help keep you accountable. Be upfront about your new limits and ask your friends and family to support your recovery by not drinking in front of you or inviting you to events where alcohol is the main focus.

Reward yourself and stay motivated

Giving up alcohol is a huge, positive change and can be challenging. It is important to reward yourself and stay motivated throughout your journey. Here are some ways to do that:

Set Clear and Realistic Goals

Having a clear and realistic goal in mind can help you stay motivated. For example, you could set a goal to stick within the low-risk drinking guidelines of not more than 14 units of alcohol per week. Giving yourself short-term goals can also help you stay motivated. Perhaps you could aim for an alcohol-free week, and then an alcohol-free month. Setting attainable and realistic goals will help you stay motivated and eager to take on more challenges.

Identify Triggers and Create Strategies

It is important to identify your personal triggers for drinking alcohol and create strategies to avoid or manage those triggers. For example, if you tend to drink after work, you could plan an alternative activity like going for a walk or reading a book. If you tend to drink with a certain group of friends, you could suggest doing something different that doesn't involve drinking.

Reward Yourself

Rewarding yourself is an important part of staying motivated. You can use the money saved from not buying alcohol to treat yourself to something enjoyable, like a day out, a movie, your favourite dessert, or some new clothes. Recognising your achievements and praising your efforts can help you stay motivated.

Connect with Others

Staying connected with supportive people can help keep you motivated. Share your goals and successes with family and friends, and seek out support groups or environments that support alcohol-free habits. Meeting people who have successfully given up alcohol can be inspiring and remind you that it is possible for you too.

Reflect and Remind Yourself

Keeping a note of how you feel as you cut back on alcohol can be motivating. Reflect on how your life has improved and remind yourself of why you wanted to stop drinking in the first place can help you stay on track.

Frequently asked questions