“They’re great.” He asks his patients to measure their BAC twice a day and document it. Seeing indisputable evidence of how much you’re drinking can help you cut back. If they do, patients may be tempted to lie about how much they drink. “Folks are great at hiding their use, and that’s detrimental to themselves because they’re not able to get the help they need,” says Lin. A first step is admitting how much alcohol you’re actually consuming. If you’d like to cut back on your drinking but aren’t sure how, here are some steps to get you started.
Don’t beat yourself up if you relapse
This fear gives you a healthy respect for the process and ensures that you take it seriously. It doesn’t matter what you’re specifically afraid of, but you must acknowledge that you ARE afraid. The research shows that the numbers are even worse for people in recovery from drug addiction. People dealing with less obviously destructive addictions like pornography or food typically fare even worse. For example, one of my worst habits was needing to have a drink in my hand. I tried to replace it with water, but it was too easy to drink quickly and lacked flavor.
A different way to get sober
- Waiting for your evening meal before you have a drink – and having your first only once you’ve started eating – is another simple way to help you cut down.
- Many individuals with alcohol use disorder also struggle with conditions such as depression, anxiety, bipolar disorder, or post-traumatic stress disorder (PTSD).
- At the very least, you want to get your drinking habits and health under control.
- You may not think about this constantly, but it’s in the back of every drinker’s mind.
Changing some of your routines, including shifting to socialising in places where alcohol is less in your face, will be challenging. But keeping friends and family in the loop will make that easier. “It might be easier for some people to maintain if they slowly reduce alcohol intake over time. But it’s also very tied to the context of their drinking.”
Address anxiety and depression
- If you drink nearly every day, you might be more at risk of having high blood pressure.
- You have places, people, and events that are tied to drinking.
- As temptations arise or the disease of substance use disorder tells your body to give in to temptations, you’ll want to consistently return to your why.
It may even help if you spend time with other nondrinkers for a while so you can support each other. 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.
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Research shows that most people who drink heavily, even those with AUD, can cut back significantly or quit. 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. Instead of aiming for complete abstinence, for instance, aim to drink fewer than seven days a week. “Try sober Mondays or sober Mondays through Wednesdays,” he says.
Repair stage
If you grew up in a society where this is the norm, then it’s already an expectation that you’ll drink in response to nearly every situation imaginable. I won’t lie to you and say that it’s guaranteed that you’ll have a large support network. I won’t lead you on and make you think that everyone will appreciate you trying to become a better human being.
Try using Alcohol Change UK’s unit calculator to work out how many units you drink and watch our video guide to alcohol units. Even just setting and sticking to a few drink-free days a week, or swapping to lower-strength drinks, are great steps in the right direction. Here are 8 benefits I’ve observed from 9 years of sobriety.
What does drinking alcohol do to your body?
Seeking help at this stage can prevent further escalation of legal and financial problems and provide a foundation for rebuilding one’s life. Building a strong support system is vital for maintaining sobriety. This network can provide encouragement, accountability, and practical help during challenging times. This isolation can lead to depression and further tips to quit drinking alcohol abuse, creating a vicious cycle.
Alcohol and its risks
These symptoms indicate that the body has developed a significant physical dependence on alcohol. Attempting to quit “cold turkey” in this https://ecosoberhouse.com/ state can be extremely risky. Identifying and managing triggers and cravings is a critical skill in maintaining sobriety.