Author: James Anderson

How to Stop Drinking: 14 Tips for Success

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. Finding or reaching out to other sober people can also help.

Laying it all out in black and white can take time and some serious self-examination. Understanding your habits and your motivations to quit drinking can help you understand the change you’re making in your life and reinforce why it’s important. You may not need to completely reinvent your life to quit drinking, but making a few changes in your surroundings to help avoid alcohol triggers can make a big difference.

There’s a reason you’ve reached the decision to quit or cut back. Whether it’s improved relationships, better health, or weight loss, keeping the “why” in sight can help boost your motivation. 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. You can become conditioned to reach for a drink when your environment offers up certain cues.

What does drinking alcohol do to your body?

Your health and wellness is unique to you, and the products and services we review may not be right for your circumstances. We do not offer individual medical advice, diagnosis or treatment plans. For personal advice, please consult with a medical professional. Becoming more aware of your alcohol triggers and reasons for drinking can help you plan ways to help manage the urge to drink.

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Having a personalized plan can also increase the success rate of stopping drinking. Framing sobriety as a temporary challenge versus a permanent lifestyle change can make it easier to stay sober for the long haul. Talk to your doctor or a drug treatment specialist about what to expect as you experience alcohol withdrawal.

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Below are some specific strategies to try, and you can add your own at the end. Check off perhaps two or three to try in the next week or two, then add others as needed. If you haven’t made progress in cutting down after two to three months, consider quitting drinking altogether, seeking professional help, or both. Avoiding external triggers can be obvious and predictable. For example, keeping the home alcohol-free may prevent people from drinking. Avoiding social events that involve alcohol may also help someone overcome the urge to drink.

Staying Healthy

Teaming up with another person can help people stay accountable. No matter your situation, Dr. Das emphasizes the power of enlisting help as you embark on a life sans booze. The experience of withdrawing from alcohol can be uncomfortable and difficult.

Noting down successes and patterns can help individuals reduce their drinking by using methods that help most and avoiding others that are not effective. Engaging in physical activities, individually or in a group setting, can be a suitable distraction. Physical activities may help curb urges to drink and improve a person’s mood so they are less likely to consume alcohol in the first place. Replacing alcohol with healthy activities that do not encourage drinking can be a healthy alternative. 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.

1. Whether you want to take a break from drinking or you’re quitting alcohol for keeps, bring in some pros to help.
2. Through therapy, support groups and medication, you’ll be supported on your path to recovery.
3. Tell trusted family and friends about your plan to quit or cut back on alcohol.
4. A sober life doesn’t have to mean more time at home as you try to block out triggers.

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. That said, If you’ve been drinking excessively, then stopping drinking cold turkey can lead to withdrawal symptoms. Researchers also suggest that mindfulness-based activities may help people abstain from drinking alcohol, such as cognitive behavioral therapy (CBT) and meditation. Setting a goal to stop drinking alcohol requires a person to be aware of their reasons for this behavioral change. A person can use various strategies to help them stop drinking alcohol. It is helpful for individuals to understand their motivations and goals behind it.

And consider joining a support group such as Alcoholics Anonymous. If you tend to drink too much whenever there is any alcohol in the house, get rid of it altogether,  the NIAAA recommends. 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.

You might reach for alcohol when you’re really just thirsty, says Crews. Drink a cup of soothing tea or a tall glass of water before you imbibe—once your thirst is quenched, you may not feel the need for as much—or any—alcohol. Emotionally, you may feel some anxiety or sadness about ending a chapter of your life and nervousness about the future. You may feel irritable or have trouble thinking clearly.

Crystal Raypole has previously worked as a writer and editor for GoodTherapy. Her fields of interest include Asian languages and literature, Japanese translation, cooking, natural sciences, sex positivity, and mental health. In particular, she’s committed to helping decrease stigma around mental health issues. If you’re having difficulty sticking to your goal or just want some extra guidance, consider reaching out for professional support. What’s most important is looking at your drinking habits and finding a way to cut back that works for you. But maybe you’re unsure about quitting completely and don’t want to hold yourself to that goal.