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HOW TO STOP DRINKING AND START RECOVERY

Overcoming an addiction to IN THIS ARTICLE:

alcohol can be a long and Commit to stop drinking
bumpy road. At times, it Set goals and prepare for
may even feel impossible. change
But it’s not. If you’re ready Get sober safely
to stop drinking and willing Find new meaning in life
to get the support you Plan for triggers and
need, you can recover from cravings
alcoholism and alcohol Ask for help and support
abuse—no matter how bad the addiction or how powerless you Get started on treatment
feel. Related articles and
Recovery starts with admitting you have a problem with alcohol. resources
You don’t have to wait until you hit rock bottom; you can make a
change at any time. And while there are many effective alcohol
treatment options, you don’t necessarily have to seek professional
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help or go to a fancy rehab program in order to get better. There
are many things you can do to help yourself stop drinking and
achieve lasting recovery.

Alcohol treatment and recovery step 1: Commit to stop drinking

Most people with alcohol problems do not decide to make a big change out of the blue or transform
their drinking habits overnight. Recovery is usually a more gradual process. In the early stages of
change, denial is a huge obstacle. Even after admitting you have a drinking problem, you may make
excuses and drag your feet. It’s important to acknowledge your ambivalence about stopping drinking.
If you’re not sure if you’re ready to change or you’re struggling with the decision, it can help to think
about the costs and benefits of each choice.

Evaluating the costs and benefits of drinking

Make a table like the one below, weighing the costs and benefits of drinking to the costs and benefits of
quitting.

Is Drinking Worth The Cost?

Benefits of drinking: Benefits of not drinking:

It helps me forget about my problems. My relationships would probably improve.
I have fun when I drink. I’d feel better mentally and physically.
It’s my way of relaxing and unwinding I’d have more time and energy for the
after a stressful day. people and activities I care about.

Costs of drinking: Costs of not drinking:

It has caused problems in my I’d have to find another way to deal with
relationships. problems.
I feel depressed, anxious, and ashamed of I’d lose my drinking buddies.
myself. I would have to face the responsibilities
It gets in the way of my job performance I’ve been ignoring.
and family responsibilities.

Alcohol treatment and recovery step 2: Set goals and prepare for change
Once you’ve made the decision to change, the next step is establishing clear drinking goals. The more
specific, realistic, and clear your goals, the better.

Do you want to stop drinking

Example #1: My drinking goal
altogether or just cut back? If your goal
is to reduce your drinking, decide which
I will stop drinking alcohol.
days you will drink alcohol and how many
drinks you will allow yourself per day. Try to My quit date is __________.
commit to at least two days each week
when you won’t drink at all.
Example #2: My drinking goal
When do you want to stop drinking or
start drinking less? Tomorrow? In a
I will stop drinking on weekdays, starting as
week? Next month? Within six months? If
of __________.
you’re trying to stop drinking, set a specific
quit date. I will limit my Saturday and Sunday drinking
to no more than 3 drinks per day or 5 drinks
After you’ve set your goals to either stop or cut per weekend.
back your drinking, write down some ideas on After three months, I will cut back my
how you can help yourself accomplish these weekend drinking even more to a maximum
goals. For example: of 2 drinks per day and 3 drinks per
weekend.
Get rid of temptations. Remove all
alcohol, barware, and other drinking
reminders from your home and office.
Announce your goal. Let friends, family members, and co-workers know that you’re trying to
stop drinking. If they drink, ask them to support your recovery by not doing so in front of you.
Be upfront about your new limits. Make it clear that drinking will not be allowed in your
home and that you may not be able to attend events where alcohol is being served.
Avoid bad influences. Distance yourself from people who don’t support your efforts to stop
drinking or respect the limits you’ve set. This may mean giving up certain friends and social
connections.
Learn from the past. Reflect on previous attempts to stop drinking. What worked? What
didn’t? What can you do differently this time to avoid pitfalls?

Can I cut back on my drinking or do I need to stop drinking completely?

Whether or not you can successfully cut back on your drinking depends on the severity of your drinking
problem.

If you’re an alcoholic—which, by definition, means you aren’t able to control your drinking—it’s best to
try to stop drinking entirely. But if you’re not ready to take that step, or if you don’t have an alcohol
abuse problem but want to cut back for personal or health reasons, the following tips adapted from the
National Institute on Alcohol Abuse and Alcoholism can help:

Set a drinking goal. Choose a limit for how much you will drink. Make sure your limit is not
more than one drink a day if you’re a woman, or two drinks a day if you’re a man. Now write
your drinking goal on a piece of paper. Put it where you can see it, such as on your refrigerator
or bathroom mirror.
Keep a "diary" of your drinking. To help you reach your goal, keep a "diary" of your drinking.
For example, write down every time you have a drink for 1 week. Try to keep your diary for 3 or
4 weeks. This will show you how much you drink and when. You may be surprised. How
different is your goal from the amount you drink now?
Watch it at home. Keep a small amount or no alcohol at home. Don't keep temptations
around.
Drink slowly. When you drink, sip your drink slowly. Take a break of 1 hour between drinks.
Drink soda, water, or juice after a drink with alcohol. Do not drink on an empty stomach! Eat
food when you are drinking.
Take a break from alcohol. Pick a day or two each week when you will not drink at all. Then,
try to stop drinking for 1 week. Think about how you feel physically and emotionally on these
days. When you succeed and feel better, you may find it easier to cut down for good.

Alcohol treatment and recovery step 3: Get sober safely

Some people can stop drinking on their own, while others need medical supervision in order to
withdraw from alcohol safely and comfortably. Which option is best for you depends on how much
you’ve been drinking, how long you’ve had a problem, and other health issues you may have.
Withdrawing from alcohol

When you drink heavily and frequently, your body becomes physically dependent on alcohol and goes
through withdrawal if you suddenly stop drinking. The symptoms of alcohol withdrawal range from mild
to severe, and include:

Headache Anxiety and restlessness

Shaking Stomach cramps and diarrhea
Sweating Trouble sleeping or concentrating
Nausea or vomiting Elevated heart rate and blood pressure

Alcohol withdrawal symptoms usually start within hours after you stop drinking, peak in a day or two,
and improve within five days. But in some alcoholics, withdrawal is not just unpleasant—it can be life
threatening.

Call 911 or go to the emergency room if you experience any of the following withdrawal
symptoms:

severe vomiting hallucinations

confusion and disorientation extreme agitation
fever seizures or convulsions

The symptoms listed above may be a sign of a severe form of alcohol withdrawal called delirium
tremens, or DTs. This rare, emergency condition causes dangerous changes in the way your brain
regulates your circulation and breathing, so it’s important to get to the hospital right away.

Do I need to go to detox?
If you’re a long-term, heavy drinker, you may need medically supervised detoxification. Detox can
be done on an outpatient basis or in a hospital or alcohol treatment facility, where you may be
prescribed medication to prevent medical complications and relieve withdrawal symptoms. Talk to
your doctor or an addiction specialist to learn more.

Alcohol treatment and recovery step 4: Find new meaning in life

While getting sober is an important first step, Learn about roadblocks to hidden stress
it is only the beginning of alcohol recovery.
Rehab or professional treatment can get you Watch 3 min. video: Roadblocks to
started on the road to recovery, but to stay awareness
alcohol-free for the long term, you’ll need to
build a new, meaningful life where drinking no
longer has a place.

5 steps to a sober lifestyle

Take care of yourself. To prevent mood swings and combat cravings, concentrate on eating
right and getting plenty of sleep. Exercise is also key: it releases endorphins, relieves stress,
and promotes emotional well-being.
Build your support network. Surround yourself with positive influences and people who make
you feel good about yourself. The more you’re invested in other people and your community,
the more you have to lose—which will help you stay motivated and on the recovery track.
Develop new activities and interests. Find new hobbies, volunteer activities, or work that
gives you a sense of meaning and purpose. When you’re doing things you find fulfilling, you’ll
feel better about yourself and drinking will hold less appeal.
Continue treatment. Your chances of staying sober improve if you are participating in a
support group like Alcoholics Anonymous, have a sponsor, or are involved in therapy or an
outpatient treatment program.
Deal with stress in a healthy way. Alcohol abuse is often a misguided attempt to manage
stress. Find healthier ways to keep your stress level in check, such as exercising, meditating, or
practicing breathing exercises or other relaxation techniques.

Alcohol treatment and recovery step 5: Plan for triggers and cravings
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.

Avoiding drinking triggers

Avoid the things that trigger your urge to drink. If certain people, places, or activities
trigger a craving for alcohol, try to avoid them. This may mean making major changes to your
social life, such as finding new things to do with your old drinking buddies—or even giving up
those friends.
Practice saying “no” to alcohol in social situations. No matter how much you try to avoid
alcohol, there will probably be times where you’re offered a drink. Prepare ahead for how you’ll
respond, with a firm, yet polite, “no thanks.”

Managing alcohol cravings

When you’re struggling with alcohol cravings, try these strategies:

Talk to someone you trust: your sponsor, a supportive family member or friend, or someone
from your faith community.
Distract yourself until the urge passes. Go for a walk, listen to music, do some
housecleaning, run an errand, or tackle a quick task.
Remind yourself of your reasons for not drinking. When you’re craving alcohol, there’s a
tendency to remember the positive effects of drinking and forget the negatives. Remind yourself
that drinking won’t really make you feel better.
Accept the urge and ride it out, instead of trying to fight it. 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.

The 3 basic steps of urge surfing:

Take an inventory of how you experience the craving. Do this by sitting in a comfortable
chair with your feet flat on the floor and your hands in a comfortable position. Take a few deep
breaths and focus your attention inward. Allow your attention to wander through your body.
Notice where in your body you experience the craving and what the sensations are like. Notice
each area where you experience the urge, and tell yourself what you are experiencing. For
example, “My craving is in my mouth and nose and in my stomach.”
Focus on one area where you are experiencing the urge. Notice the exact sensations in
that area. For example, do you feel hot, cold, tingly, or numb? Are your muscles tense or
relaxed? How large an area is involved? Notice the sensations and describe them to yourself.
Notice the changes that occur in the sensation. “My mouth feels dry and parched. There is
tension in my lips and tongue. I keep swallowing. As I exhale, I can imagine the smell and
tingle of booze.”
Repeat the focusing with each part of your body that experiences the craving.
Describe to yourself the changes that occur in the sensations. Notice how the urge comes and
goes. Many people, when they urge surf, notice that after a few minutes the craving has
vanished. The purpose of this exercise, however, is not to make the craving go away but to
experience the craving in a new way. If you practice urge surfing, you will become familiar with
your cravings and learn how to ride them out until they go away naturally.

Source: National Institute on Alcohol Abuse and Alcoholism

Alcohol treatment and recovery step 6: Get support

Whether you choose to go to rehab, rely on self-help programs, get therapy, or take a self-directed
treatment approach, support is essential. Don’t try to go it alone. Recovering from alcohol addiction is
much easier when you have people you can lean on for encouragement, comfort, and guidance.

Support can come from family members, friends, counselors, other recovering alcoholics, your
healthcare providers, and people from your faith community.

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.
Build a sober social network – If your previous social life revolved around alcohol, you may
need to make some new connections. It’s important to have sober friends who will support your
 recovery. Try taking a class, joining a church or a civic group, volunteering, or attending events
in your community.
Consider moving in to a sober living home – Sober living homes provide a safe, supportive
place to live while you’re recovering from alcohol addiction. They are a good option if you don’t
have a stable home or an alcohol-free living environment to go to.
Make meetings a priority – Join a recovery support group and attend meetings regularly.
Spending time with people who understand exactly what you’re going through can be very
healing. You can also benefit from the shared experiences of the group members and learn what
others have done to stay sober.

Alcohol treatment and recovery step 7: Getting started on treatment

As well as joining a recovery support group, you may also decide to see a mental health professional
and take advantage of the latest addiction therapies and programs. As you consider the different
options available, keep the following in mind:

There’s no magic bullet or single treatment that works for everyone. Everyone’s needs
are different, so it’s important that you find a program that feels right to you. Any alcohol
addiction treatment program should be customized to your unique problems and situation.
Treatment should address more than just your alcohol abuse. Addiction affects your
whole life, including your relationships, career, health, and psychological well-being. Treatment
success depends on examining the way alcohol abuse has impacted you and developing a new
way of living.
Seek treatment for any other medical or psychological issues you’re experiencing.
Alcohol abuse frequently goes hand in hand with other mental health problems, including
anxiety, depression, attention deficit disorder, and bipolar disorder. In many cases, the drinking
is an attempt to self-medicate. When these problems co-occur, recovery depends on treating
them both.
Commitment and follow-through are key. Recovering from alcohol addiction is not a quick
and easy process. In general, the longer and more intense the alcohol use, the longer and more
intense the treatment you’ll need. But regardless of the treatment program’s length in weeks or
months, long-term follow-up care is crucial to recovery.
There are many places to turn for help. Not everybody requires medically supervised detox
or an extended stint in rehab. The level of care you need depends on your age, alcohol use
history, and other medical or psychiatric conditions. In addition to doctors and psychologists,
many clergy members, social workers, and counselors offer addiction treatment services.

Expect setbacks

Alcohol recovery is a process—one that often involves setbacks. Don’t give up if you relapse or slip. A
drinking relapse doesn’t mean you’re a failure or that you’ll never be able to reach your goal. Each
drinking relapse is an opportunity to learn and recommit to sobriety, so you’ll be less likely to relapse in
the future.

What to do if you slip:

Get rid of the alcohol and get away from the setting where you lapsed.
Remind yourself that one drink or a brief lapse doesn’t have to turn into a full-blown relapse.
Don’t let feelings of guilt, blame, or shame keep you from getting back on track.
Call your sponsor, counselor, or a supportive friend right away for help.

Next steps...
Find an alcohol recovery support group. Support groups can be an invaluable
source of guidance, assistance, and encouragement. Many use sponsors (former
addicts who have time and experience remaining sober) to provide support when
you’re dealing with the urge to use. Read: Self-help Groups for Alcohol Addiction.

Find the right alcohol treatment program. Many types of alcohol treatment
programs are available. Quality programs not only address the alcohol abuse but
also any other life problems that contribute to your addiction. Read: Choosing an
Alcohol Treatment Program.