Consider writing them down and keeping notes on hand, so you have a physical reminder to look at when you need it to help motivate you to stay the course. Letting others know about your choice to stop drinking may help motivate you to stick with your decision. From month-long sobriety challenges to the Sober Curious How to Stop Drinking movement, more and more people are taking a closer look at the role alcohol plays in their lives. That’s partly because you may be pregnant before you realize it. Some pregnancy tests can detect trace levels of hCG, the pregnancy hormone, in your urine soon after a fertilized egg implants in your uterus.
Use resources by the National Institute on Alcohol Abuse and Alcoholism (NIAAA)
Prepare yourself for those times when someone is going to offer you a drink. You might also hold onto a nonalcoholic drink instead, ask a friend to support you in difficult situations or simply https://ecosoberhouse.com/ exit early if temptation gets too strong, the NIAAA suggests. You don’t have to leave the house to get support from other people who understand and respect what you’re trying to do.
- If you answer “yes” to two to three questions, your symptoms align with mild AUD.
- We do not offer individual medical advice, diagnosis or treatment plans.
- Group therapy, led by a therapist, can give you the benefits of therapy along with the support of other members.
- And for others it’s a combination of factors that motivates their move to sobriety.
- Cirrhosis of the liver (severe scarring of the liver) can occur over time in those who drink excessively.
- When you’re working to quit drinking, writing can help you come to terms with and realize things about your relationship with alcohol that you didn’t know before.
If you slip, return to your plan.
If you answer “yes” to six or more questions, your symptoms align with severe AUD. Consult with a licensed mental health professional to further explore AUD. SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.
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Cutting back on the booze should improve how you feel and give you more energy – and regular physical activity can help you feel even better. High blood pressure does not usually have any symptoms, so the only way to know if you have it, is to get a check. If you are 40 or over, live in England and haven’t had a check in the last 6 months, you can get your blood pressure checked for free at your pharmacy today. 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. Use the Drink Free Days app to set yourself a weekly unit target and stick to it. But if one week you do go over your limit, don’t stop trying – next week is a fresh start.
Remove your access to alcohol.
However, for people who exceed recommendations in the Dietary Guidelines for Americans, he said staying away from alcohol for a month can reap changes. They could be family, friends, significant others or mentors. Positive support persons are those who recognize your goals and stand by you as you work to accomplish them. They’re the people you feel safe being vulnerable with, and you trust to hold you accountable. Maybe you’re worried that people will judge you for struggling with drinking. Or maybe you’re worried that they’ll judge you for wanting to quit.
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For instance, Dasgupta cited research he conducted on the relationship between genetics and alcohol misuse. He noted that people of Chinese and Indian descent do not benefit from drinking alcohol due to a genetic reason that isn’t fully understood. Dr. Dasgupta said for social and moderate drinkers, participating in a month break won’t make much difference to their bodies.
This commitment puts the power back in your hands to decide if you ever want to drink again, but once you experience the great benefits, you probably won’t want to. You will need powerful reasons to stay committed to it; otherwise, environmental and peer pressures will drag you off the wagon. 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. Research shows that the majority of people who eventually achieve long-term sobriety have at least 1 relapse.
Long-term benefits:
How you feel when you stop drinking is largely based on how often and how heavily you drink. People who only drink occasionally probably won’t notice any physical or psychological symptoms. People who have a severe reaction to quitting alcohol should seek emergency treatment. Get medical advice before you stop drinking if you have physical withdrawal symptoms (like shaking, sweating or feeling anxious until you have your first drink of the day). It can be dangerous to stop drinking too quickly without proper help.
- Identify a family member or friend who you can call on to provide emotional support.
- But maybe you’re unsure about quitting completely and don’t want to hold yourself to that goal.
- If your body is used to a certain amount of alcohol, you may feel certain effects when you stop.
- Finding or reaching out to other sober people can also help.
- You can also write down how you were feeling before you had the drinks plus where you were when you drank to determine if there is a pattern.