10 Steps to Stop Drinking and Regain Control of Your Life

By setting clear goals, tracking your progress, and finding alternative activities to replace drinking, you can successfully reduce your alcohol intake and reap the benefits of a healthier lifestyle. A holistic treatment approach is another crucial aspect of quitting alcohol effectively. This means addressing not just the physical symptoms of addiction but also the psychological, emotional, social, and spiritual aspects as well. Moderation techniques such as pacing yourself, choosing lower-alcohol options, or having alcohol-free days can be practical tools in this journey.

#2: Create a Plan

It may even help if you spend time with other nondrinkers for a while so you can support each other. You have places, people, and events that are tied to drinking. Being around them could make it harder to stick to your plan. If that’s not possible, admit your desire to drink and don’t judge yourself for it. Call or text a friend and have your goals handy to remind yourself why you’ve dropped drinking.

Adjust your goals based on your progress

People tend not to get into serious trouble from these amounts, but since the initial effects feel good, many people continue to drink past these amounts, assuming more alcohol equates to more good. It takes time for alcohol to work itself into your system, so people don’t realize how drunk they are getting, and in larger amounts alcohol has a depressing effect. The alcohol you drink today can make you feel depressed days and weeks later, and these small amounts can contribute to depressive feelings over time. Rarely has anyone come into my office with concerns about alcohol abuse because of drinking three or four drinks a few times a week. The psychological impact of controlled drinking can be quite profound as well.

Take it a day at a time

In addition to your online alcohol treatment program, you can also make changes to your daily routine to help take control of  your relationship with alcohol. Alcohol abuse Sober living home happens when drinking leads to problems in daily life, health, or relationships. It can cause physical dependence, mental health issues, and risky behaviors.

• Have friends over for dinner that you make (unless drinking heavily while you’re cooking is part of your routine).
• It’s a judgment-free community where you can feel comfortable asking questions and getting the motivation you deserve as you make progress with learning how to stop binge drinking.

Hydration, nutrition, and support from healthcare providers can make the process safer and more manageable. If withdrawal symptoms become severe, seek emergency medical care immediately. While some drink to cope with stress, anxiety, or depression, alcohol can actually worsen these conditions over time. It disrupts brain function, affects mood stability, and increases the risk of addiction. Heavy drinking can also lead to memory loss and poor decision-making.

Set Limits

Establishing boundaries also means being honest with yourself about your drinking. Information and shareable resources to help others choose to drink less alcohol and be their best. Change can be hard, so it helps to have strong reminders of why the change is important to how to control drinking you and how you’ve decided to do it. Both avoiding and distraction can work well, but if that’s all you do, they can leave you tired and fearful of urges.

• I have a cheat sheet with some tips others find helpful in their cutting-down journey, and I would love to share them with you in one of my future posts.
• Reducing or quitting alcohol helps improve brain function, energy levels, and overall health.
• Replace drinking with positive activities like exercise, hobbies, or meditation to manage stress and cravings.
• With regular practice, meditation can help you develop a greater sense of calm and clarity, making it easier to resist the urge to drink.

Practice what to say

Comparing the emotions that come up when you have a drink with the feelings you experience when abstaining also helps you recognize when drinking doesn’t fix the problems you’re trying to manage. It’s possible to develop a better relationship with alcohol and make more mindful, informed choices about drinking without total sobriety. It’s important to know that if your body has developed a strong dependence on alcohol, trying to quit “cold turkey” can be hazardous to your health. For some people, it’s best to get professional help when creating your reduction plan. In my viral TED talk about addiction recovery, I shared my personal battle with alcoholism and how joining the military finally helped me achieve sobriety.

In January 2020, more than 6 million people reportedly participated in Dry January, a campaign to reduce alcohol consumption organized by Alcohol Change UK. Follow-up research suggested that most tended to drink in healthier amounts afterward. “Once you have 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. The way to freedom is to change the way you think about alcohol https://almabat.sa/family-allergy-asthma-sinus-care-do-you-sneeze/ so that you can enjoy going into any restaurant, bar, club, or party without feeling left out or deprived because you’re not drinking. There’s a strong link between heavy drinking and depression, and hangovers often make you feel anxious and low.

If you put down the bottle for 30 days, but you slip up and have a drink on day 31, this doesn’t undo the 30 days before. You learned something, made progress, and put yourself in a better position for success. It’s also essential to be prepared for potential challenges or resistance from some individuals.