How to Stop Drinking: 10 Steps You Can Take Today

Deciding to stop or cut back on alcohol use is a significant and commendable step towards improving your health and well-being.

Whether you’re nixing alcohol for personal reasons, for a healthier lifestyle, or because a dependence has developed, there are a handful of steps you can take today to strive toward those goals. However, quitting alcohol suddenly after prolonged use can lead to dangerous outcomes, and it’s important to know the risks.

10 Steps to Stopping (Or Cutting Back) Alcohol Use

Understand Your Motivations

Reflect on why you want to change your drinking habits. Whether it’s for better health, improved relationships, or personal growth, understanding your motivations can strengthen your resolve and keep you focused on your goals.

Set Clear Goals

Define what success looks like for you. Do you want to quit entirely or just reduce your intake? Setting specific, measurable, and realistic goals will give you a clear path to follow and help you track your progress.

Limit or Cut Off Access

Make it easier to stick to your goals by limiting or cutting off your access to alcohol. Remove alcohol from your home and avoid purchasing it. This simple step can significantly reduce temptation.

Identify and Avoid Triggers

Recognize the situations, people, or emotions that trigger your urge to drink. By identifying these triggers, you can develop strategies to avoid or cope with them in healthier ways.

Build a Solid Support Network

Surround yourself with supportive friends, family, or support groups who understand your goals and can offer encouragement. Sharing your journey with others can provide accountability and motivation.

Make a Craving Strategy

Plan ahead for moments when cravings hit. Whether it’s distracting yourself with a hobby, exercising, or talking to a friend, having a strategy in place can help you manage cravings effectively.

Find Healthy Alternatives

Replace drinking with healthier activities that you enjoy. This could be anything from taking up a new hobby, engaging in physical exercise, or exploring creative outlets. Finding alternatives can make the transition smoother.

Take Care of Your Body

Focus on overall wellness by eating nutritious foods, staying hydrated, and getting enough sleep. Taking care of your body can improve your mood and energy levels, making it easier to stick to your goals.

Avoid Tempting Environments

Stay away from places or events where heavy drinking is common. If you can’t avoid these environments, plan ahead on how you’ll handle the situation, such as bringing a non-alcoholic drink or having an exit strategy.

Seek Professional Help

If you’re finding it difficult to cut back or quit on your own, or are experiencing withdrawal symptoms, don’t hesitate to seek professional help. Therapists, counselors, and support groups can provide the tools and support you need to succeed. Rehab programs, including detox, inpatient, and outpatient options, can offer structured environments and medical support to help you through the process. Detox programs help manage withdrawal symptoms, inpatient rehab provides intensive care and support, and outpatient programs offer flexibility while still providing professional guidance.

Warnings If You’re Cutting Back

If you’ve been drinking heavily for a long time, stopping alcohol use suddenly, or “cold turkey,” can be dangerous. Abruptly quitting can lead to severe withdrawal symptoms such as seizures, hallucinations, and even life-threatening conditions like delirium tremens. It’s crucial to be aware of these risks and understand that cutting back on alcohol isn’t just about willpower — it’s about doing it safely.

Tapering off alcohol gradually can help reduce the severity of withdrawal symptoms. This method involves slowly decreasing your alcohol intake over time, allowing your body to adjust. However, if you’re addicted to alcohol, it’s essential to detox under medical supervision. Medical professionals and addiction specialists can provide the necessary support and medications to manage withdrawal symptoms safely and effectively.

Alcohol Withdrawal Symptoms

If you’re thinking about changing your alcohol use, it’s important to be aware of potential withdrawal symptoms. These can vary in how severe they are and how long they last, so seeking professional guidance is important. Here are some common symptoms to watch out for:

• Anxiety

• Sweating

• Nausea or vomiting

• Tremors

• Insomnia

• Headaches

• Increased heart rate

• Irritability

• Confusion

• Seizures

Remember, seeking help isn’t a sign of weakness; it’s a step towards a healthier, safer you. Always consult with a healthcare provider before making significant changes to your alcohol use, especially if it’s been a long-standing habit. Your health and safety are paramount, and professional guidance can make all the difference.

Closing Thoughts: How to Stop Drinking

If you’re experiencing withdrawal symptoms when you stop drinking, or can’t seem to stop on your own volition, it may indicate a pattern of dependence and addiction. But remember, you’re not alone in this struggle. Addiction communities like The Edge can help you recover and connect you to resources that can support your journey, and seeking help is a courageous step toward a healthier, safer you. Your health and safety are paramount, and professional guidance can make all the difference.

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At The Edge Treatment Center in Santa Ana, CA, we specialize in alcohol addiction treatment alongside a range of other substance use and mental health disorders. Our team of treatment experts and mental health professionals are ready and available to support you, covering all aspects of treatment to provide tailored care specific to you. We also offer a tight-knit community of both peers and staff who will always have your back, alongside a state-of-the-art facility that you’re sure to love.

Call us today to learn more and take the first step toward lasting sobriety.

Written by

Monty Montgomery

Content Writer

Reviewed by

Jeremy Arzt

Chief Clinical Officer

September 16, 2024