For many high-achieving individuals today, alcohol has become an escape from everyday pressures. They fall victim to alcohol use disorder while striving for impeccable results.
The stigma of addiction and how sharing about it may affect their achievements is a common reason that prevents people from seeking guidance and support.
Starting your recovery journey as soon as you recognize you have a drinking problem is essential for preventing your health from deteriorating further.
In this article, we will cover effective steps for battling excessive alcohol use, such as reaching out to professionals, building healthy habits, and managing alcohol cravings by relying on support systems.
What Happens to Your Body When You Stop Drinking Alcohol?
Quitting alcohol has many benefits to your health. One of the most important ones is improved liver function. Our liver is impacted by excessive alcohol use, which prevents it from healing properly.
When patients stop drinking, the liver restores to its natural healing cycle. This reduces inflammation in the body and the risk of long-term and life-threatening illnesses, such as cirrhosis and liver cancer.
Furthermore, reduced alcohol usage decreases the risks of cardiovascular diseases tied to high blood pressure, such as heart attacks and strokes. As a result, you will notice improved circulation, higher endurance, and energy levels.
Lastly, your concentration and memory also improve as your alcohol consumption decreases. This is due to your brain’s natural production of new brain cells that send information through the body, aiding other organs in functioning properly.
However, quitting drinking also comes with alcohol withdrawal symptoms that require treatment. They range from mild to severe, depending on the longevity of your addiction, and include:
Early Symptoms (starting 6-12 hours after your last drink, lasting 1-2 days)
- Anxiety and irritability
- Headaches
- Tremors
- Sweating
- Feelings of depression; sadness, and/or emptiness
- Fatigue
- Insomnia
- Nausea and vomiting
Moderate Symptoms (starting 1-2 days after your last drink, lasting several days)
- Increased heart rate and blood pressure
- Confusion
- Difficulty concentrating
- Mild hallucinations
- Rapid mood swings
Severe Symptoms (starting 2-4 days after your last drink, lasting up to a week without seeking medical assistance)
- Seizures
- Severe hallucinations
- Delirium states
After the acute withdrawal phase, people often experience Post-acute Withdrawal Syndrome (PAWS). PAWS is characterized by severe mood swings, sleep disturbances, and alcohol cravings.
How to Set a Timeline to Stop Drinking
To combat your alcohol dependence, it is essential to set a clear and realistic timeline. Sticking by it, especially on tough days, improves your success in overcoming struggles. It also strengthens self-control which helps prevent relapses in your sobriety journey.
Here is an example of an easy timeline you can follow when coping with symptoms of alcohol addiction:
Week 1: Preparation
Start slow and steady during your first week of sobriety. Do not make big decisions or monumental lifestyle changes that could deter your healing before it even begins.
Instead, remove all alcohol from your home to abstain more easily. Practice mindfulness to detect and avoid triggering behaviors and situations in which social pressures can slow down your progress.
This includes establishing limits to exposure to alcohol and implementing healthier coping mechanisms that benefit your mental health.
Inform your family members, friends, and other important people in your life about your decision. This will give you the support and motivation to stay committed to relapse prevention during this process.
Weeks 2-4: Initial Sobriety
Keep yourself busy. Refrain from negative thinking and take your healing journey one step at a time. If you experience significant symptoms of detoxification from alcohol, seek out a doctor to receive proper treatment.
Stay connected with your therapists and support groups (such as Alcoholics Anonymous). Counseling, meditation, and exercise can also help you resist your drinking habits.
Month 1: Reinforcement
Continuously reflect on and acknowledge your progress and goals. Implement healthier alternatives that help you cope with withdrawals. This helps build a sober routine that is easy to stick to.
Months 2-6: Long-Term Focus and Growth
After your first month, you should begin to feel a lot stronger in your decision to stop drinking.
Try to dig deeper into your psychological and emotional reasons for your addiction in therapy. Practice accountability and self-awareness to manage your diagnosis.
Best Ways to Stop Drinking Alcohol
Your medical professional will recommend the most suitable techniques for quitting drinking. Here are the guidelines we recommend to our patients at The Ridge Ohio for a successful transition to a healthy and sober lifestyle:
Consult With a Professional
Many of our patients experience severe stigma and shame that prevents them from seeking professional help. A person who acknowledges addiction and starts a recovery journey has already made a huge step forward.
Search for help with alcohol addiction from:
- Primary care physicians
- Addiction counselors
- Psychiatrists
- Therapists
- Social workers
- Rehabilitation center staff
- Support groups
- Detox specialists
Identify Triggers and High-Risk Situations
A person committed to quitting drinking develops coping strategies and seeks professional help to identify the triggers that cause them. The most common triggers and high-risk situations include:
- Stress
- Boredom
- Conflicts
- Nostalgia
- Environmental cues
- Physical discomfort
Set Clear Goals and Intentions
When deciding on goals and intentions for quitting drinking, we advise our patients to try the SMART method, commonly used in many fields and industries. This includes the following:
S – stands for “specific”: Set specific goals you wish to achieve. For example, try saying: “I want to drink less”.
M – stands for “measurable”: Set a measurable goal, such as: “I will attend 1 support group meeting this week”.
A – stands for “achievable”: Set an achievable goal that is easy to stick to, such as: “I will throw out all alcohol from my house”.
R – stands for “relevant”: Find a relevant goal to stop drinking, such as: “I want to improve my health”.
T – stands for “time-bound”: Find a time-specific goal, such as: “I want to stop drinking entirely in the next 3 months”.
Create a Support System
A strong support system helps patients achieve sobriety by holding them accountable and providing emotional support. It motivates and encourages patients to overcome their alcoholism addiction, often by sharing similar experiences.
Support systems can be:
- Family and friends
- Support groups
- Medical professionals
- Therapists and counselors
- Rehabilitation centers
- Online communities
Develop a Plan to Manage Cravings
A patient builds a sober routine using various techniques. Here are some examples of methods for managing alcohol cravings:
- Distraction: Read, exercise, or watch a movie.
- Mindfulness: Practice meditation or journaling to control your thoughts.
- Seek support: Talk to a family member, a friend, or a medical professional.
- Practice “HALT”: HALT stands for “Hungry, angry, lonely, and tired”. Ask yourself, are you HALT? If the answer to any of these is yes, you should improve your nutrition and hydration levels. Also, dig deeper to see if something makes you angry, lonely, or uneasy.
Build Healthy Habits
Healthy habits replace destructive thoughts and tendencies that addicts have. They include:
- Getting enough sleep
- Exercising regularly
- Eating a well-balanced diet
- Going to therapy
- Practicing self-care
Get Cognitive Behavioral Therapy
Cognitive behavioral therapy (CBT) is highly effective in treating alcoholism and other addictions. It helps addicts change their patterns of thinking and behaving to achieve different, healthier results.
Here are the most effective CBT methods for treating alcoholism:
- Cognitive restructuring: This includes identifying and changing distorted thoughts tied to alcohol use.
- Behavioral activation: This refers to implementing positive activities incompatible with drinking.
- Self-monitoring: This involves keeping track of triggers and behaviors that lead to alcohol use.
Replace Drinking with Positive Activities
Recovering alcoholics should fill their days with healthy activities. This helps them avoid relapses. These activities include:
- Exploring new habits
- Establishing routines
- Building a support network
- Tracking progress
- Rewarding yourself
Manage Stress Without Alcohol
Patients must find new ways to manage stress that do not include alcohol. These methods include:
- Regular exercising
- Mindfulness and meditation
- Healthy sleeping schedules
- Pursuing hobbies and interests
- Engaging in relaxing activities
Seek Alcohol Rehab Treatment at The Ridge Ohio
The Ridge Ohio is an exceptional, luxurious treatment facility for various addiction issues. We focus on an individualized approach to each patient and their recovery journey based on their specific goals, health, and the severity of alcohol dependency.
Our skilled medical professionals address every aspect of alcohol addiction, from physical to emotional, digging deep to find the root cause. This commitment to excellence in treating addiction is awarded by the Joint Commission’s Gold Seal of Approval.
We dedicate special attention to aftercare programs and relapse prevention strategies, spanning over 52 weeks of professional, nationwide support for our former and current patients.
Contact us to schedule a consultation with our medical experts and begin healing.
Key Takeaways
- People resort to alcohol addiction to deal with pressure and stress.
- The benefits of quitting drinking include improved organ function and mental clarity.
- Relying on support systems and professional help is key to achieving sobriety.
Frequently Asked Questions
Is it Possible to Quit Drinking on Your Own?
Yes, it is possible to quit drinking on your own. However, success varies depending on the severity of your condition, the strength of your support system, and your willingness to change your habits. Also, if you notice any negative changes to your health, you should immediately consult a medical professional.
What Is the Easiest Way to Quit Drinking?
There isn’t a single, easiest way to quit drinking. Some patients find it easier to set clear goals and follow them slowly and on their own, while others prefer to rely on a strong support system each step of the way.
Many prefer working closely with doctors in rehabilitation, while others rely on self-care, working out, or other distraction techniques. This is why finding a solution that specifically fits you is essential.
Does Drinking More Water Help with Alcohol Withdrawal?
Drinking more water helps with alcohol withdrawal in many ways. Hydration detoxifies your organs faster. It also provides cognitive clarity.
Water helps manage cravings since, sometimes, your body will confuse thirst for alcohol craving. It also enables healing of your digestive system, which is the most affected by excessive drinking.
