If you are reading this article, it means that you are interested in changing your life to be positive. This is very nice! Quitting alcohol has many health benefits, both physical and mental, and you'll be very happy if you do. Even so, this is not an easy thing, and there will be various obstacles as you go through it. Don't let this discourage you. All you need is to take the time to prepare yourself for all the challenges, and this article will help you achieve your goals.
Step
Method 1 of 4: Goal Setting
Step 1. Write down the reasons that make you want to stop drinking alcohol
There are many good reasons to stop drinking alcohol, and sometimes you may have a specific reason for this. Maybe alcohol has interfered with your relationship or professional life. Maybe you've had alcohol-related problems in the past. Or maybe you want to live a healthier life. Write down all of these reasons to increase your motivation to stop drinking alcohol.
- Perhaps the main reason why you want to quit is because you continue to drink heavily after drinking 1 shot, you have an argument with your partner while drinking, or you have gained weight since you drank alcohol. These can all be good reasons to quit.
- Keep the list and read it when you are tempted to drink alcohol.
- If you're having a hard time finding reasons to quit, just write down all the negative things in your life that have been caused by alcohol. This can be a good reason to quit.
Step 2. Set a goal to stop drinking
Maybe you just want to reduce the number of days you drink, or you just want to stop completely. Set goals that you want to achieve with regard to drinking habits, and set those goals from the start so that you have clear boundaries.
- Goals for quitting drinking may change over time. In the first few weeks, you may simply want to cut back on your drinking, but over time you may want to stop drinking completely.
- If you are an alcoholic (alcoholic), you should quit completely. You can easily revert to old habits by simply drinking a little booze.
Step 3. Set a definite date to stop drinking
This is to give you a clear start time. Tell yourself, "I'm going to stop drinking starting January 15th." After that, start to prepare yourself so that you are ready to stop drinking on the appointed day.
Make as many reminders as possible. You can circle the date on your calendar, set an alarm on your phone, or stick reminders around the house
Step 4. Schedule drinking in a few days if you want to stop gradually
If you don't like using the cold turkey method (complete quitting), reducing the frequency of drinking can also be a good strategy. Schedule the days you want to drink during the week, such as Saturdays and Sundays, and don't drink on other days. This is useful for building resistance to temptation and so you can stop drinking slowly.
- Maybe your overall goal is to limit drinking for a few days, or you just want to work hard to quit completely. It's all up to you.
- Remember, limiting drinking to just a few days doesn't mean you can drink as much as you want that day. It has the same dangers as drinking throughout the week.
Step 5. Go to the doctor for a medical check-up before you stop drinking
Doctors will definitely support your program because quitting drinking is obviously very good for health. However, you should still check your health before you start to stop drinking. When you see a doctor, be honest about how much you drink. Your doctor needs this information to assess your overall health in order to suggest the best method to achieve your goals.
- If you are a heavy drinker, your doctor may suggest that you reduce your drinking gradually rather than stop drinking altogether. This is useful for reducing withdrawal symptoms (symptoms that appear when you stop drinking alcohol completely).
- In some cases, doctors can prescribe medication to reduce the desire to consume alcohol. It is generally given to heavy drinkers only.
- If you've been an alcoholic for years, your doctor may recommend joining a professional detox program. This is done because alcohol withdrawal symptoms can be dangerous for heavy drinkers.
Method 2 of 4: Starting the Process to Stop
Step 1. Get all alcohol out of the house before your scheduled date arrives
If there is alcohol stored in the house, the temptation to drink will be stronger. The chances of success are greater if you get rid of all alcoholic beverages. You can give it to someone else, or throw it in the sink so there's no more temptation when the date you set to stop comes.
- If you have a partner or roommate, ask him or her for support. At the very least, ask him to lock up or hide the alcohol so you can't reach him.
- Also get rid of decorative bottles or bottles that remind you of alcohol. Bottles like this can also trigger the desire to drink.
Step 2. Tell all your family and friends that you want to stop drinking
These notifications make the goals you set more concrete and tangible. The people you spend most of your time with are important sources of support in your efforts. They can motivate you and be a good listener when needed.
Also explain your specific goals. Tell them whether you want to quit completely or just cut back on drinking for a while
Step 3. Ask friends and family not to offer drinks or consume drinks near you
You might be tempted to drink when you see someone else drinking, especially if you're just starting the quitting process. Family and friends can support you by not drinking when you're around and not inviting you to events where alcohol is served.
- Unfortunately, some people may not heed your request. However, you must understand that it is their choice. If you want to leave a place when they drink alcohol, say that you must leave and politely leave the place.
- Later in life, you may find yourself in a situation where people are drinking. This will depend on how well you can control your cravings.
Step 4. Fill your free time with fun activities that don't involve alcohol
When you want to quit drinking, you may notice how much time you're spending at bars or friends' houses drinking alcohol. Think of this as an opportunity to do other activities because now you have more time. You can visit the gym more often, hiking, reading, or doing other things you like to fill the free time you have.
- This is a great time to explore a new hobby! Explore and try some activities you've never done before. Maybe you can find something interesting.
- If a friend invites you to do something that involves alcohol, you can suggest one of these new activities.
Method 3 of 4: Overcoming Temptation
Step 1. Identify the things that trigger the urge to drink
Unfortunately, you will almost certainly be tempted to drink when you try to quit. Everyone has a specific trigger that makes him want to drink. Recognize these triggers and work hard to avoid them.
- Common triggers include stress, being in a location where there is alcohol, attending a party (such as a birthday), and even at certain times of the day.
- Triggers can fluctuate, or you may not realize that something is triggering your cravings, and only find out after you've tried to stop drinking. For example, you may never realize that seeing an alcohol advert can make you want to drink. You can update the trigger list when you find other triggers.
- Trigger drinking should not be shunned forever. However, you must build the determination and willpower not to drink when you are in a situation that triggers cravings.
Step 2. Reread why you stopped drinking when the urge arises
It's easy to lose sight of a goal when the urge to drink arises. When you feel the urge to drink, read the list of reasons to stop drinking that you made in the first place. This can provide additional motivation to overcome temptation.
- When the urge arises, say to yourself, "I quit because drinking was causing our relationship problems and I promised my wife I would. Things could fall apart if I drank now."
- Maybe you should put this list in your wallet or take a picture with your phone. This is just in case the urge to drink arises when you are not at home.
- You can also memorize it (it may only take a few minutes), and read it to yourself as a motivational mantra.
Step 3. Keep yourself active so that you forget the temptation to drink
The urge to drink can only get worse if you just sit still. So you should always keep yourself busy. Make your day full of activities, work, chores, and healthy habits like exercise to get alcohol out of your mind.
- Exercise is a great way to keep your mind busy, and it also releases endorphins to improve your mood.
- Mindful activities like meditation are great for helping suppress the urge to drink.
- Try doing one of these activities when the urge to drink arises. Make a pact with yourself that if the urge to drink arises, you should go for a walk or do some house cleaning.
Step 4. Have a conversation with yourself if you can't distract yourself
You can't always avoid triggers, but the good news is that the urge to drink is temporary. Accept the fact that you keep getting pushed, and do the analysis. Close your eyes and focus on the part of your body that feels the urge. Describe how you feel about that body part. Continue this action for a few minutes. In this way, your desire to drink will eventually disappear.
- Remind yourself that everything you feel is normal in recovery.
- Don't be judgmental or angry with yourself when these urges arise. This is completely normal and does not indicate that you have failed. Judging yourself harshly can actually make you go back to drinking.
Step 5. Avoid people who tease you with a drink
Unfortunately, some people may not support you. If someone wants to tempt you for a drink or never gets tired of taking you to a bar when you turn them down, then they are poison if you stay around them. "Throwing away" friends may not be easy for you, but it should be done for your own purposes.
- The person should not be avoided forever. Once you've got your urge to drink under control, maybe you'll find it again.
- Be firm and explain why you should avoid him. Say, "I've asked you time and time again not to offer a drink, but you always do. I'm going to stay away from you for a while until I get over my problem."
- If you have a friend who can't help but drink, you should keep your distance from them. Most likely he will continue to tempt you to drink.
Step 6. Remind yourself that it won't go to waste if you drink
Making mistakes is very normal, and everyone has experienced it. If you criticize yourself excessively, your condition may worsen and eventually lead to you drinking more. The most important thing you should do is stop immediately when you drink a shot or two. Next, get back on track.
- If you slip and drink alcohol, get out of the situation as soon as possible. Get in touch with a mentor or friend who supports your goals to talk about things.
- Keep telling yourself that this isn't a problem and you haven't failed. Continuing to focus on negative emotions can make you drink more.
Method 4 of 4: Seeking Support
Step 1. Call a mentor or friend when the urge to drink arises
You are not going through this alone. Family and friends are always ready to help, and calling someone when the urge to drink arises is a good strategy. Ask them to remind you of the various reasons that made you want to quit, or invite them to chat to distract you.
- It's a good idea to make a list of people to contact because not everyone can be contacted all the time.
- This is also a great time to do new things and make new friends. Building a social network is a very good thing.
Step 2. Join a support group so you don't get off track
This group is designed to help alcoholics like you and provide solutions and support. Join a support group in your area and attend regular meetings that are held so you can talk to others who have problems like yours. You won't feel alone if you join the community.
- The most popular support group is Alcoholics Anonymous or AA (there is already one in Indonesia). However, you can also join other support groups.
- Some groups will choose a mentor or sponsor for you to contact when the urge to drink arises.
- If there isn't one in your area, look for an online support group.
Step 3. Detox at a treatment center if you are an alcoholic
You may experience withdrawal symptoms if you have been a heavy drinker for a long time. If this is the case, we recommend that you undergo a professional detox at a treatment center. Thus, you can get through the withdrawal period with fewer complications than if you did it yourself at home.
- Ask your doctor for recommendations on the appropriate treatment center for you. Some hospitals have dedicated detox areas.
- In general, detoxification can be completed within 5 days. After that, you will have no withdrawal symptoms and can go home.
Step 4. Call your doctor if you experience withdrawal symptoms at home
If you are a heavy drinker, you may experience a withdrawal if you stop drinking suddenly. It's actually not dangerous, but it can make you feel scared and uncomfortable. You should call your doctor and ask what to do if you experience withdrawal.
- Common withdrawal symptoms include sweating, body shaking, fast heart rate, anxiety or restlessness, nausea and vomiting, and insomnia (difficulty sleeping).
- In rare cases, withdrawal may result in seizures or hallucinations. Seek medical help immediately if this occurs.
Step 5. Seek mental health care if needed
The problem of alcoholism is usually related to mental health problems. Maybe you drink alcohol to deal with depression or anxiety. If you stop drinking alcohol but don't have other mental health treatments, the feelings you're suffering from won't go away. Go to a professional mental health counselor so that you too can address the issue.
Even if you don't think you have a mental health problem, you should still see a therapist a few times. He may be able to recognize some of the symptoms you didn't know about
Additional Resources
| Organization | Phone number |
|---|---|
| Alcoholics Anonymous | (212) 870-3400 |
| National Council on Alcoholism and Drug Dependence | (800) 622-2255 |
| Al-Anon Family Groups | (757) 563-1600 |
| Recovery.org | (888) 599-4340 |
Tips
- Don't use one habit to break another. For example, don't turn to caffeinated drinks in place of alcoholic beverages.
- We recommend that you seek information about the harmful effects of being a heavy drinker. This can strengthen your resolve to stop drinking.
- Remember, giving up small pleasures (drunk) for bigger pleasures (health, better relationships, and a clear mind) is actually a life choice that will make it easier for you in the long run. It will be worth the results you get later!
- Remember to live it day by day, and don't think about something that might happen in the future. Just do what has to be done today.
Warning
- Withdrawal symptoms can be serious for heavy drinkers. You should always be in touch with your doctor, and call emergency services immediately if you experience hallucinations or seizures.
- Do not do the detox alone without the company of others. Ask someone to accompany you so he or she can seek medical help if needed.
