If you’re having difficulty sticking to your goal or just want some extra guidance, consider reaching out for professional support. 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. For some people, it can be helpful to wear something like a bracelet to always have a reminder on hand when you need it. Feeling at your best physically can boost resilience and emotional strength, equipping you to weather challenges that trigger the desire to drink. Finding or reaching out to other sober people can also help.
Use a journal or app to log your drinks
- These strategies can help you reap the physical, mental, and emotional benefits of cutting back – without feeling like you’re missing out on social connections.
- Finding or reaching out to other sober people can also help.
Becoming more aware of your alcohol triggers and reasons for drinking can help you plan ways to help manage the urge to drink. Knowing why you drink is essential, says Cyndi Turner, LCSW, LSATP, MAC, a Virginia therapist specializing in addiction treatment and alcohol moderation. Even if you’ve only how to control drinking been sober for 1 day, there’s someone who can use your guidance that is at day 0. You need to find new hobbies to take the place of things you used to do while drinking. You need to find new activities and people to socialize with if all of your previous social activities revolve around boredom. I don’t know if many other drinkers go through this phase, but there was a clearly defined period of time when I knew that I was a danger to myself and others while under the influence of alcohol.
Embracing a Healthier Relationship with Alcohol
Perhaps it’s setting a specific goal for the week, trying out a new alcohol-free activity, or reaching out to a supportive friend. Remember, every journey begins with a single step, and you have the power to shape your own path forward. By setting specific, realistic goals and breaking them down into smaller milestones, you create a clear roadmap for reducing your alcohol consumption. Remember to celebrate your successes along the way and remain flexible, adjusting your goals as needed based on your progress and experiences. When setting goals for reducing alcohol consumption, it’s essential to be as specific as possible. Vague intentions like “drink less” or “cut back on alcohol” are less likely to lead to lasting change.
Personalised Treatment for Addiction
Remember, those who struggle with alcohol use disorder want to be able to reduce or moderate their alcohol intake, but it’s not always something they can control despite their best efforts. 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. Some people attain their goal only to find that old habits crop up again later.
Practice what to say
While binge drinking alcohol may not seem problematic because the occurrence doesn’t happen frequently, every time you binge drink, it poses a risk to your health. Bingeing has both short- and long-term risks, including alcohol poisoning, increased risk of a stroke or heart attack, and damage to the heart, brain, and liver. Creating a set of strategies that work the best for you takes time and practice. I have a cheat sheet with some tips others find helpful in their cutting-down journey, and I would love to share them with you in one of my future posts. (Visit my website and sign up for the Sober Curiosity Newsletter, so you never miss any Sober Curiosity tips).
#2: Create a Plan
This signal is telling you to have a drink, but it’s not controlling you. While having an urge https://oestemaquinas.pt/why-do-i-sneeze-when-i-drink-alcohol-epda/ can be uncomfortable, it won’t hurt you. With practice, the urge can become a signal to use an urge coping strategy.
- And keeping track over time gives you the chance to see if your efforts to reduce your urges and cravings are working.
- This process may seem tedious at first, but it’s essential for gaining a clear understanding of your drinking habits.
- Reaching for a glass of wine or a beer may feel like an instinctual way to wind down the week.
- Keeping a journal can help track your progress and remind you why you chose to quit.
- Prepare pitchers of infused water or iced tea for a refreshing drink throughout the day.
Table of Contents
- His research with hundreds of clients showed the best ways to overcome alcohol issues.
- Your thoughts, feelings, and behaviours all play a role in how you manage your alcohol consumption.
- For people suffering from alcohol use disorders, trying to moderate drinking isn’t advised and total abstinence is always recommended.
- Consciously limiting how many drinks you consume each week is an act of mindfulness and self-care.
Reducing alcohol use can improve mental clarity, emotional balance, and overall well-being. Alcohol impacts both the brain and body, leading to short- and long-term health risks. In the brain, it slows down communication, affecting memory, decision-making, and coordination. Over time, heavy drinking can cause cognitive decline and increase the alcoholism risk of mental health issues like anxiety and depression.
Create New Social Habits Sans Alcohol
One small drink won’t set your progress back too much, but it will be harder to get back on track if you drink yourself into oblivion. If you grew up in a society where this is the norm, then it’s already an expectation that you’ll drink in response to nearly every situation imaginable. I won’t lie to you and say that it’s guaranteed that you’ll have a large support network. I won’t lead you on and make you think that everyone will appreciate you trying to become a better human being. All I can do is tell you that the fear is natural, but you have to proceed anyway. I got tired of not being respected by friends and loved ones.