Remember to reach out to your friends, family, and other loved ones for support, too. They can help you create an environment that will set you up for success and remove unnecessary temptations. At the end of the day, one of the most important tools you have at your disposal is self-compassion. Instead of criticizing yourself for having a hard time or slipping up and having a drink, remember that no one’s perfect. What matters most is your ability to maintain an open, curious outlook as you learn what does and doesn’t work for you.
The Power And Potential Of Endorphins For Alcohol Use Disorder
A sober life doesn’t have to mean more time at home as you try to block out triggers. It can mean more time for your other interests, and even new interests. More time to meet new people, catch up with old friends and try new things.
Tips
People who only drink occasionally probably won’t notice any physical or psychological symptoms. People who have a severe reaction to quitting alcohol should seek emergency treatment. Talk therapy is an important part of treatment for alcohol use disorder, but Dr. Streem says just about anyone who is making a life change, like quitting drinking, can benefit from therapy.
- Try to commit to at least two days each week when you won’t drink at all.
- Build a sober social network – If your previous social life revolved around alcohol, you may need to make some new connections.
- When setting goals for reducing alcohol consumption, it’s essential to be as specific as possible.
- Keep reading to discover how to put these techniques into action and achieve your alcohol reduction goals.
Set Personal Goals
- Make a table like the one below, weighing the costs and benefits of drinking to the costs and benefits of quitting.
- A typical shot equals one 5-ounce glass of wine, which equals one 12-ounce standard beer.
Still, they’re pretty common, especially if you drink regularly or your alcohol use falls into the “heavy drinking” category (binge drinking 5 or more days in the last month). If the thought “Maybe I should go easy on the alcohol” has ever crossed your mind, you are not alone. Many American adults, at some point, have considered reducing the amount of alcohol they drink. In this post, I break down cutting down drinking into four steps. With these steps, I hope you will gain some clarity about how to move toward the healthy life that you wish to live. Millions of readers rely on HelpGuide.org for free, evidence-based resources to understand and navigate mental health challenges.
Handling setbacks in your recovery
Once you are having a good time, have an alcoholic drink then, if you want one. In one national study conducted in Alcoholics Anonymous the US, it was found that nearly a third of adults had engaged in excessive drinking during the previous month. The relatively good news was that, among those people, only 10 per cent were found to have alcohol dependence (a more severe form of an alcohol use disorder). Based upon these findings, researchers suggested that the other 90 per cent might be able to modify their pattern of excessive drinking without the need for specialised treatment. Some small clinical studies have shown it can reduce alcohol cravings and alcohol withdrawal symptoms.
Reach out for support
For example, if you feel like drinking after a how to control drinking stressful day at work, you will know that you need to develop other ways to manage those feelings. In the opening examples, neither person could consistently predict how much they would drink – and, in Alex’s case, it wasn’t always clear what would happen when he drank. His pattern of alcohol use was also impacting his relationship with his wife, but he continued to overdrink anyway. Both individuals have developed what I would consider an unhealthy relationship with alcohol, whether or not they would be diagnosed as having an alcohol use disorder. There is some scientific evidence suggesting acupuncture provided by a qualified practitioner can help cut alcohol consumption and lessen alcohol withdrawal symptoms (11).
Alcoholics Anonymous cautions its members not to get too hungry, angry, lonely or tired—all of which can make you more vulnerable to the urge to drink. Find activities that are mentally and emotionally nourishing and bring you joy, and identify ways to connect socially with friends, says Witkiewitz. If you turn to alcohol to ease anxiety, try exercise as a healthy alternative. “Once you have https://ecosoberhouse.com/ a sense of how much you’re drinking, it’s helpful to track how many drinks you’re having per day,” says Witkiewitz. “You could use a calendar, journal or any number of tracking apps.” Drink Control Alcohol Tracker or Less are two examples of free tracking apps available on iOS devices.
Consult with a licensed mental health professional to further explore AUD. Women should limit their alcohol intake to no more than one drink a day while men should limit their alcohol consumption to no more than two drinks a day, according to the Dietary Guidelines for Americans. By avoiding alcohol, you’re taking a big step toward improving physical health.