Whichever goals and tactics to achieve them fit you, committing to them ahead of time makes success more likely. Use the NIAAA’s drink size calculator to determine the amount of alcohol in various drinks. To determine whether—and where—you fall in the alcohol use disorder (AUD) spectrum, answer the following questions. Consider writing them down and keeping notes on hand, so you have a physical reminder to look at when you need it to help motivate you to stay the course. For some people, it can be helpful to wear something like a bracelet to always have a reminder on hand when you need it.
How Does Alcohol Affect the Brain?
What small step can you take today to start building a healthier relationship with alcohol? Perhaps it’s setting a specific goal for the week, trying out a new alcohol-free activity, or reaching out what is Oxford House to a supportive friend. Remember, every journey begins with a single step, and you have the power to shape your own path forward.
Avoid loneliness.
Keeping yourself busy by trying new things is therefore one of the best things you can do for yourself if you want to get your drinking under control. Afterall, I will notice, and I am reducing or stopping my drinking for my own sake, and not for others. My alternative thought might therefore be “Even though no one would notice if I had a drink, I would notice and I wouldn’t like myself”.
The Link Between Alcohol and Mental Health: What You Need to Know
Find activities that are mentally and emotionally nourishing and bring you joy, and identify ways to connect socially with friends, says Witkiewitz. “Try doing a ‘dry’ month like Dry January, how to control drinking Go Dry for July or Sober October,” says Moore. In January 2020, more than 6 million people reportedly participated in Dry January, a campaign to reduce alcohol consumption organized by Alcohol Change UK.
Begin your Recovery
It’s hard to quit drinking when you only see yourself as a person who normally drinks but is taking a break. Whether your goal is long-term or short-term sobriety, this is the wrong mindset. A smart recovery strategy is to completely embrace a new identity as a person that does not drink. You feel like your friends and family won’t understand or support your decision to stop drinking. There are withdrawal symptoms, environmental temptations, and outright stress.
One way or another, if you can change your response to the urge, you can then change your response to the negative feelings. Both avoiding and distraction can work well, but if that’s all you do, they can leave you tired and fearful of urges. To overcome urges and not be fearful of them, you’ll need more advanced methods. You’ll need to experience the urge, but not act on it, until the urge lessens and goes away. On general principle, you don’t have to reason it out yet again.
- Small changes can make a big difference in maintaining sobriety and improving your well-being.
- Trying to quit without preparation can lead to relapse or health risks.
- Regardless of the limit you’ve set, try to stick to one drink per hour.
It can be a particularly helpful way to help you get a clearer understanding of your drinking habits and your relationship with alcohol. It’s a 10-question screening test that gives you research-backed, personalized advice for quitting or reducing your intake of alcohol. Understanding the risks and establishing healthy drinking habits is essential for overall well-being. This guide provides practical tips and strategies to help you control your alcohol intake and make informed decisions about your consumption. Family involvement plays an important role too since their understanding and encouragement can fuel your determination even more on challenging days.
Use resources by the National Institute on Alcohol Abuse and Alcoholism (NIAAA)
Alcohol cravings are a normal part of recovery, but you can manage them with the right strategies. Identify your triggers and avoid situations that make you want to drink. Stay busy with healthy activities like exercise, hobbies, or mindfulness to distract yourself. When a craving hits, practice deep breathing or talk to a supportive friend or mentor.
The urge loses its grip on you when you realize it won’t last forever. Dr. Bowen’s MP3 files (link above) offer an excellent “urge surfing” meditation. Pick a name for your urges that’s imaginative, strong, and meaningful to you. Some call it “The Inner Brat,” “The Alcohol Salesman,” “The Lobbyist,” “The Terrorist,” “The Whiner,” or just “The Enemy.” Pick a name that fits your experience with it. It was developed by Joseph Gerstein, M.D., a co-founder of SMART Recovery (and a good friend of mine). More information about alcohol and cancer risk is available in the Surgeon General’s advisory.
How Support Systems Help in Alcohol Recovery
This sense of community and accountability can be a powerful motivator to stick with a workout routine and avoid falling back into old drinking habits. When attending events where alcohol is present, alternate between alcoholic and non-alcoholic drinks to slow your consumption. Start with a glass of water or a virgin cocktail before moving on to an alcoholic beverage.
Get rid of alcohol at home and avoid places that trigger drinking habits. One of the best things about moderating your alcohol use is filling newfound time with fun hobbies and activities. By doing so, you may even identify triggers that cause you to drink—for example, certain social situations, stress from work, or even boredom. Developing the discipline to pace yourself is one of the best ways to cut down on drinking alcohol. This is no small task, as it is easy to keep drinking once you’ve started. Perhaps you say things you regret when you drink too much, causing issues with loved ones.