Three medications are currently approved in the United States to help people stop or reduce their drinking and prevent a return to drinking. These medications are prescribed by a primary care provider or other health care provider and may be used alone or in combination with counseling. Let your friends and family know that you’re thinking about drinking less and exploring how you feel with less alcohol in your life. If you think they won’t understand, tell them your doctor told you to cut back for health reasons, Dr. Attia says. Having their support will help keep you accountable — and How to Stop Drinking some people may decide to join you. Designing a supportive environment may require removing items or people from someone’s life.
Take some time to explore your relationship with alcohol
Professional mental health support becomes essential when co-occurring conditions exist. Therapists specializing in addiction treat substance use and underlying mental health issues simultaneously rather than separately. Many people drink to manage untreated anxiety, depression, trauma, or chronic stress. Removing alcohol without addressing root causes creates a shaky foundation for recovery.
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To overcome urges and not be fearful of them, you’ll need more advanced methods. You’ll need to experience the urge, but not act on it, until the urge lessens and goes away. Pick a name for your urges that’s imaginative, strong, and meaningful to you. That little voice in your head that badgers and coaxes you. Some call it “The Inner Brat,” “The Alcohol Salesman,” “The Lobbyist,” “The Terrorist,” “The Whiner,” or just “The Enemy.” Pick a name that fits your experience with it.
How to Quit Drinking (or at Least Cut Back)
The NIAAA also offers pointers about resources for low- and no-cost treatment and support options, like getting in touch with your state’s agency for substance abuse help. To lay the groundwork for better drinking habits, start by defining your personal goals and motivations for quitting. Work with healthcare professionals who can guide you through withdrawal and treatment options. Involving family and friends in your journey can build a vital support system, enhancing your chances of success. Alcohol withdrawal symptoms range from mild nausea, sweating, and insomnia to severe complications like hallucinations, seizures, and delirium tremens (DTs). Sudden alcohol cessation can cause dangerous physical and psychological effects, especially in heavy drinkers.
This is known as “urge surfing.” Think of your craving as an ocean wave that will soon crest, break, and dissipate. When you ride out the craving, without trying to battle, judge, or ignore it, you’ll see that it passes more quickly than you’d think. Click here to learn more about medication-assisted treatment (MAT). There’s a saying in yoga that goes, “stay on your own mat.” Don’t worry about what the person next to you is doing.
Explore Your Treatment Options
Professionally led treatments include behavioral treatments and medications. Explore our full library of resources to find a plan that works for you—and when you’re ready, take the first step with Ria Health. Our approach combines the best aspects of professional care with the convenience of telemedicine—allowing you to receive expert support from your phone, on your schedule. Our guide on “How To Prevent Relapse—or Bounce Back From It” offers insight into navigating tricky social situations. Customize your plan to fit your lifestyle, and revise it as you learn what works best for you. At Ria, we offer weekly meetings with certified counselors to help members stay on track and build skills for long-term change.
- Distraction techniques work because cravings are time-limited.
- 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.
- They can help you decide if it’s the safest way to start your recovery, and they can help you make a taper plan.
- Creating a personalized action plan with defined goals, coping strategies, and a support system helps manage cravings and maintain accountability.
Each step toward sobriety improves health, mental clarity, and relationships. With the right mindset and support, you can achieve a fulfilling, alcohol-free life. Handling cravings to drink requires practical strategies, emotional support, and a strong commitment to change.
Steps to Stop Drinking Alcohol
This therapist directory is offered in partnership with BetterHelp. If you sign up for therapy after clicking through from this site, HelpGuide will earn a commission. This helps us continue our nonprofit mission and continue to be there as a free mental health resource for everyone. Combining these approaches can lead to improved overall health. Research shows that reducing alcohol consumption lowers the risk of heart disease, enhances mood, and contributes to better sleep quality.
And thus starts the vicious cycle of drinking to feel relief from anxiety and depression which makes these conditions worse. Over time, you’ll notice that when you’re getting exercise, sleeping well, and eating decent (ish), you genuinely feel better and, eventually, you’ll crave it. It’s a slow process though, so be patient with yourself and do your best. Little by little, you’ll start to acquire a taste for better food and Oxford House build healthier habits that can support your sobriety long-term.