The liver, which processes approximately 90% of consumed alcohol, begins focusing on other metabolic functions rather than alcohol breakdown. This shift allows the organ to start repairing damage and reducing inflammation. People in support groups are often working toward the same goal and will likely understand what you’re going through.
Eat before and in between drinks.
- Information and shareable resources to help others choose to drink less alcohol and be their best.
- If you’ve become dependent on alcohol, cutting it out of your life may produce withdrawal symptoms, such as a rapid heartbeat, high blood pressure, sweating and shaking.
- When the craving hits, commit to waiting 10 to 15 minutes before deciding on drinking alcohol.
- Psychological symptoms can include irritability, anxiety and restlessness.
- Alcohol affects gamma-aminobutyric acid (GABA) and glutamate, key brain chemicals that regulate mood, anxiety, and sleep.
Even after years of heavy alcohol use, the liver is capable of recovering a significant portion of its mass and function. I was navigating undiagnosed trauma and being in survival mode. Sobriety didn’t fix all of that, but it gave me the stability to start healing for real.
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If you’re having trouble doing the same things you used to do, try new hobbies to fill your time. Join a gym, learn a new skill, or find sober social groups you can enjoy. You’re likely to be in situations where you’ll be offered a drink. And practice what you might say as a follow-up explanation if someone ask.
- There’s a reason you’ve reached the decision to quit or cut back.
- The LifeMD Affiliated P.C.s are administratively led by LifeMD Southern Patient Medical Care, P.C., with registered office 1200 South Pine Island Road, Plantation, FL 33324.
- When you’re having a good time, you find it hard to stop, especially in the company of friends having the same amount.
- At the end of the day, one of the most important tools you have at your disposal is self-compassion.
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If your alcohol consumption has been heavy or chronic, you may be dependent on alcohol. This means that if you suddenly stop drinking, you may experience symptoms of alcohol withdrawal. As you prepare your plan to quit drinking, make a list of the barriers that might be standing in your way and brainstorm ways to deal with these problems.
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One study found that attitude-related barriers were the most common obstacle that people face before entering treatment for an alcohol use disorder. Remind yourself of why you want to cut back, talk to a friend about it and distract yourself with a hobby or exercise, the NIAAA suggests. If you identify with any of the scenarios above, try the expert tips below for reducing your alcohol consumption (or even eliminating it altogether). Once you’ve cut back on your drinking (so you’re at or below the recommended guidelines), examine your drinking habits regularly to see if you’re maintaining this level of drinking. Some people attain their goal only to find that old habits crop up again later. Crystal Raypole has previously worked as a writer and editor for GoodTherapy.
Find activities that are mentally and emotionally nourishing and bring you joy, and identify ways to connect socially with friends, says Witkiewitz. You’ll get a 100% custom plan, then use daily texts to track your progress and help you stay on target. Medical experts now use the term “alcohol use disorder” rather than “alcohol abuse” to address the concern of excessive drinking. If you feel comfortable doing so, discuss your challenges with your primary healthcare professional. Finding a therapist can also be a great starting point if you’re uncomfortable opening up to your healthcare professional. Exploring, in writing, what you find difficult and when you most want to drink can help you notice patterns that offer more insight into your alcohol use.
From there, you may need social support, consistent self-care, and new routines that can help redirect your mind. After one month without alcohol consumption, significant improvements become apparent across multiple body systems. Liver and cardiovascular health improve, while blood pressure, insulin resistance, and body weight often show positive changes. The first 24 hours after stopping alcohol consumption mark the beginning of the detoxification process. During this period, blood alcohol concentration drops to zero, and the body begins eliminating alcohol metabolites through urine, breath, and sweat.
Knowing why you drink is essential, says Cyndi Turner, LCSW, LSATP, MAC, a Virginia therapist specializing in addiction treatment and alcohol moderation. From month-long sobriety challenges to the Sober Curious movement, more how to stop drinking alcohol and more people are taking a closer look at the role alcohol plays in their lives. Mental clarity improves with better concentration and memory function.
If you want to remain sober, you need to identify the things in your life that trigger your desire to drink. While you’re on your journey to sobriety, your mind and body may urge you to drink, and understanding the root cause of those cravings is critical to reaching your goals. Belinda Gordon-Battle is a licensed clinical therapist and life consultant based in Miami while providing therapeutic services across the globe. BGB, as her clients and colleagues call her, is an advocate of “removing the stigma” and normalizing the therapeutic process. She incorporates cultural relevance and non-traditional interventions and strategies to strengthen her clients’ steps towards goals of behavioral, emotional, social and mental wellness.
Food can absorb the alcohol in beverages, so eating before or even while you drink can dampen the effect and may make you want to drink less, says Crews. A standard glass of wine is 5 ounces, which contains about 12% alcohol. A shot of distilled spirits like vodka is 1.5 ounces and equally 40% alcohol.
Whether you’re struggling with daily cravings, using alcohol to cope with stress, or simply wanting to improve your health, deciding to stop drinking is a brave first step. In addition to therapy, support groups, and self-help options, you should consider some of the medications that are available that may improve your chances of quitting alcohol successfully. Sunnyside uses a psychology-based approach to help you drink more mindfully, no matter what your goal is. You’ll get a 100% custom plan, then daily texts to track your progress and help you stay on target. If you drink to ease the pain of loneliness, then make a conscious effort to connect with others. 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.
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. Feeling at your best physically can boost resilience and emotional strength, equipping you to weather challenges that trigger the desire to drink. Maybe you don’t think you depend on alcohol exactly, but you still wonder whether you might be drinking too much. Normalized REM cycles substantially improve sleep quality, contributing to better overall well-being.