What Helps With Alcohol Withdrawal? Tips for Coping

strategies to help you take a break from drinking alcohol

“Say, hey, it’s dry January,” and tell them why you’re taking a break. If a friend isn’t supportive, it may be time to assess that friendship. When euphoric recall and fading effect bias combine, they create a powerful distortion in how we predict outcomes, which is called outcome expectancies. https://ecosoberhouse.com/article/alcohol-vs-drugs-comparison-of-addictions/ Positive memories of drinking, paired with the minimized recollection of negative consequences, lead to unrealistic expectations about drinking. We begin to believe we can handle “just one drink” because the good times are remembered vividly, while the bad times fade into the background.

  • Most people don’t experience any physical symptoms from stopping drinking.
  • Remember that the journey to recovery from AUD is individualized and may involve several attempts at cutting back or stopping drinking.
  • Your doctor may recommend taking supplements to address these deficiencies.
  • Becoming aware of where, when, and why you consume alcohol lets you assess your own habits.

Prepare for potential alcohol detox

Cravings for alcohol can be intense, particularly in the first six months after you quit drinking. Good alcohol treatment prepares you for these challenges, helping you develop new coping skills to deal with stressful situations, alcohol cravings, and social pressure to drink. Lean on close friends and family – Having the support of friends and family members is an invaluable asset in recovery. If you’re reluctant to turn to your loved ones because you’ve let them down before, consider going to couples counseling or family therapy. The symptoms listed above may be a sign of a severe form of alcohol withdrawal called delirium tremens, or DTs.

  • The downside is that cold turkey can also leave you feeling drained and vulnerable.
  • Each of these options allows you to find allies, people with common goals, and a larger, sober community.
  • If certain people, places, or activities trigger a craving for alcohol, try to avoid them.
  • Many of the participants said they had more energy, which fits with the experience of listener Sarah Black Sadler.
  • Don’t lie or cover things up to protect someone from the consequences of their drinking.

A drink that feels fancy or fun can go a long way

strategies to help you take a break from drinking alcohol

Letting others know about your choice to stop drinking may help motivate you to stick with your decision. The less you drink, the lower your risk of alcohol-related harm. It’s easier to stick to your goals if they’re clear and achievable. Brigid Clancy works as a contractor to a private alcohol and other drug consultancy.

Body Scan Meditation

Having a chaotic or disorganized lifestyle can also hinder your recovery. It’s important to develop a structured daily and weekly schedule and stick to it. Depending on the type of dependency, PAWS can last from six months to two years after you stop using drugs or alcohol.

strategies to help you take a break from drinking alcohol

At the end of the day, one of the most important tools you have at your disposal is self-compassion. 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. It’s common to have a difficult time when making big changes, but good self-care practices can help you manage overwhelming feelings and take care of your mind and body. If you turn to alcohol to manage emotional distress, the added overwhelm can prompt the urge to drink, making success seem even more out of reach.

  • Before your planned break from alcohol, spend a week or two monitoring the amount you drink and when.
  • Firstly, if you think you may be dependent on alcohol, you should consult your doctor or another health professional.
  • Initially, and for sometime afterward, alcohol may seem to enhance certain experiences.
  • Our mission is to use new technology to make treatment more accessible, and reduce the stigma around problem drinking.
  • Relying on intention and willpower to stop drinking, even for a short period, is not usually enough.

Alcohol withdrawal can produce both physical and psychological symptoms. The severity of the symptoms you will experience often depends on the amount and duration of your alcohol consumption. For many people with a substance use disorder, it’s simply a matter of never having learned the appropriate way to manage anger. Talk to your therapist, other healthcare provider, or sponsor about how to deal with your anger in ways that won’t cause you to harm yourself or others or turn to alcohol or drugs. This can be tough, especially if you feel that their drinking is hurting you.

By opening up about your relationship with alcohol, you might also encourage others to explore their own drinking habits. Given that alcohol is so ubiquitous in our culture, some people drink out of habit and haven’t taken the time to take note of its effects. That’s why – for people who are alcohol dependent – it’s important to talk to a knowledgeable health professional before stopping drinking. Hello how to take a break from drinking Sunday Morning has a large online support community of more than 100,000 people and offers a range of resources to help people who want to cut down or quit drinking. It’s a free service, funded by the Australian government and a range of philanthropic organizations. These treatments can help ensure that you are able to detox safely and minimize the withdrawal symptoms that you will experience.

What happens to your body when you stop drinking?

Such symptoms are often related to mood and may include irritability, anxiety, depression, sleep problems, and fatigue. Even if you don’t experience these symptoms and just want some extra help, it’s worth reaching out. When you begin to rethink your relationship with alcohol, your friends and family may not be on board — especially if those are some of the people that you used to drink with.

Alcohol Addiction Coping and Recovery

strategies to help you take a break from drinking alcohol

All of these and more are good reasons to consider moderating, or cutting back on your drinking. And it turns out that, contrary to popular belief, this is possible for many people. The biggest issue with cold turkey is that withdrawal symptoms can be severe enough to threaten a person’s safety. And on the subject of digital tools, there are now many apps that can help you monitor or manage your quitting process. These include drink trackers, daily reminders, and even bluetooth breathalyzers that record your blood alcohol content. Finally, online communities are springing up that make it possible to socialize with others who are quitting, exchange support, and even build a new community.

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