How To Quit Alcohol: Alone Or With Support?

Quitting alcohol can be challenging, and it is much easier with support. While it is possible to quit alcohol on your own, it can be dangerous, and there are many benefits to seeking help. Alcohol withdrawal symptoms can be life-threatening, and individuals at risk should seek medical help. Support can come in many forms, including friends and family, support groups, therapy, medication, and counselling. Having a clear goal and a plan can also help you stay motivated.

Recognising the problem and seeking help

Recognising that you have a drinking problem is the first step towards becoming alcohol-free. Many people with drinking problems cannot tell when their drinking is out of control. If your body depends on alcohol to function and your drinking is causing problems with your health, social life, family, or job, you likely have a drinking problem.

Taking a break from drinking, even for a month, allows your body to recover from the effects of alcohol. You may experience better-quality sleep, increased energy, improved concentration, improved mood, reduced anxiety, and better liver function. Such benefits may motivate you to continue reducing your drinking.

If you are a regular or heavy drinker, it can be dangerous to quit alcohol on your own. Your doctor can refer you to treatment such as detox, medication, and counselling to help manage withdrawal symptoms. It can be hard to talk about your alcohol use, but your doctor is there to help. They can give you personalised advice on how to stop drinking safely.

Having a clear goal in mind can help you stay motivated. People reduce or quit alcohol for many reasons, including being healthier, saving money, or having more energy. Setting realistic and achievable goals, such as defining a number of drinks per week or committing to alcohol-free days, provides a measurable framework for success.

It's a good idea to tell your loved ones that you are planning to stop drinking and ask for their support. If you don't have friends and family nearby, or if you need more support, you can join a support group such as Alcoholics Anonymous.

Creating a plan and setting goals

It is important to have a clear goal in mind to stay motivated. People reduce or quit alcohol for many reasons, including being healthier, saving money, or having more energy. Understanding your reasons for drinking can help you avoid situations where you might be tempted to drink. It is also a good idea to identify your triggers and have strategies in place to deal with them. For example, if you drink to cope with stress, you could try reading, taking walks, or practising yoga instead.

Creating a plan is crucial when setting goals to quit alcohol. It is recommended to keep alcohol out of your home and have strategies to handle urges to drink. It is also beneficial to remind yourself of your reasons for quitting and to have a polite but firm refusal prepared when offered a drink. Seeking support from trusted friends and family can be helpful, and it is even better if you know someone with similar goals. Support groups, such as Alcoholics Anonymous (AA), can also provide valuable assistance.

Before quitting, it is advisable to consult a doctor, especially if you are a regular or heavy drinker, as quitting alcohol can be dangerous and may lead to withdrawal symptoms. Your doctor can refer you to treatment, such as detox, medication, and counselling. They can also help you manage any withdrawal symptoms and provide support throughout your journey.

When creating a plan, it is essential to set realistic and achievable goals. For example, you could define a number of drinks per week or commit to alcohol-free days. Tracking your progress and celebrating your successes, no matter how small, can help you stay motivated. It is also important to remember that setbacks are normal and should be viewed as learning experiences. Rewarding yourself for reaching milestones can also be motivating.

Finally, it is beneficial to plan ahead for social events and other situations where you might be tempted to drink. Having a non-alcoholic drink in your hand when socialising can be a helpful strategy. Additionally, planning your responses to questions about why you are not drinking can make you feel more comfortable in social situations.

Managing withdrawal symptoms

Alcohol withdrawal symptoms can be extremely dangerous and even life-threatening. If you experience severe symptoms such as seizures, repeated vomiting, severe shaking, or hallucinations, seek immediate medical attention.

If you are experiencing mild to moderate withdrawal symptoms, there are several ways to manage and alleviate the discomfort:

• Support System: It is important to have a strong support system in place. Identify family members or friends whom you can rely on for emotional support. You can also join support groups, such as Alcoholics Anonymous, to connect with others going through similar experiences.
• Healthy Habits: Taking care of your overall health can help reduce the intensity of withdrawal symptoms. This includes eating healthy foods, exercising, and getting enough sleep. Maintaining a consistent sleep schedule can be especially helpful in reducing mood swings.
• Stress Management: Keeping your stress levels under control is crucial. Try to spend time in calming environments and engage in relaxing activities such as meditation or deep breathing exercises. Reducing stress can not only help with symptoms but also curb alcohol cravings.
• Medical Supervision: While mild to moderate symptoms may not require hospitalization, it is still important to seek medical advice. Your doctor can monitor your symptoms, manage any health issues, and provide guidance on managing withdrawal. They may also prescribe specific medication to help with severe alcohol dependence and reduce the risk of seizures.
• Relapse Planning: Relapses are common, and it is important to plan ahead for how you will handle one. Write down the reasons why you want to stop drinking and keep it with you. If a relapse occurs, talk to a loved one or therapist about what happened and how to prevent it in the future.
• Detox and Rehabilitation: Inpatient treatment programs offer 24/7 support and supervision. During this time, doctors will manage your withdrawal with medications and help you understand your habits to commit to new, healthier patterns. These programs often include counseling and learning new skills to maintain sobriety.

Building a support system

Secondly, consider joining a support group, such as Alcoholics Anonymous (AA). These groups provide valuable peer support and allow you to connect with others who are going through similar experiences. You can learn from their successes and challenges, and they can offer advice and encouragement. Support groups can also help you understand your alcohol use and provide strategies for coping with cravings and triggers.

Thirdly, enlist the support of your loved ones. Inform your friends and family about your goal to quit drinking. They can provide emotional support, hold you accountable, and help you avoid situations or triggers that may lead to relapse. If you don't have a strong support system within your close circle, consider reaching out to a trusted friend or mentor, or seek support from hotlines, online communities, or local support groups.

Additionally, if you are employed, your workplace may offer an Employee Assistance Program (EAP) that can provide resources and support for employees struggling with alcohol use.

Finally, it is important to remember that recovery is an individual journey, and it may involve setbacks and relapses. Be patient with yourself and focus on the positive changes you are making. Surround yourself with supportive people who will celebrate your successes and help you stay motivated throughout your journey.

Maintaining motivation

Set Clear Goals

Having a clear goal in mind can help you stay motivated. People reduce or quit alcohol for various reasons, such as improving their health, saving money, or increasing their energy levels. Setting realistic and achievable goals, such as defining a number of drinks per week or committing to alcohol-free days, can provide a measurable framework for success.

Understand Your Reasons

Make a list of the reasons why you want to quit drinking. For example, you may want to improve your sleep quality, feel healthier, or enhance your relationships. Referring to this list can enhance your motivation and remind you of the benefits of quitting.

Avoid Triggers

Identify your triggers and try to avoid situations where you may be tempted to drink. If alcohol is a significant part of your social life, consider organising alcohol-free events or choosing alcohol-free beverages when socialising. If you can't avoid your triggers, try swapping alcohol for a non-alcoholic drink.

Find Support

Quitting alcohol is challenging, and it's essential to have a strong support system. Tell your friends and family about your goal so they can provide support and accountability. Consider joining a support group, such as Alcoholics Anonymous, to connect with others who understand your journey and can offer guidance.

Celebrate Progress

It's important to acknowledge your progress and celebrate your successes along the way. Reward yourself as you reach milestones or targets. Be patient with yourself and remember that relapse doesn't erase progress.

Focus on Self-Care

Prioritise self-care by taking care of your mental and physical health. Ensure you're getting enough rest, managing stress effectively, and nourishing your body with healthy foods. Engaging in alternative activities that don't involve alcohol, such as exercise, outdoor activities, or book clubs, can also support your overall well-being.

Remember, the journey to quitting alcohol is individualised, and it may involve several attempts. Stay patient, seek support, and maintain a positive mindset.

Frequently asked questions