How to Stop Alcohol Drinking Safely: The Journey Towards Recovery

Alcohol addiction, also known as alcoholism or alcohol use disorder (AUD), is a chronic and progressive condition characterized by an uncontrollable urge to consume alcohol, despite the negative consequences it may have on one’s life. It affects individuals physically, mentally, and emotionally, making it challenging to overcome without proper support and guidance.

Many people struggling with alcohol addiction want to quit, but don’t know how to do it safely or successfully. While recovery looks different for every person, it often involves working with professionals to set goals and develop a comprehensive treatment plan, and creating a strong support network.

Recognizing the Signs of Alcohol Addiction

Recognizing the signs of alcohol addiction is crucial for seeking timely help, and the first step in your journey to stop drinking. These signs may include:

• Continuing to drink despite negative consequences on work, relationships, or health
• Drinking more than intended or for longer periods
• Unsuccessful attempts to cut back or quit drinking
• Spending a significant amount of time obtaining, using, or recovering from alcohol
• Experiencing strong cravings or urges to drink

Seeking Professional Help to Stop Drinking

Overcoming alcohol addiction on your own can be extremely challenging and, in some cases, life-threatening. By seeking professional help, you increase your chances of achieving and maintaining long-term sobriety while minimizing the risks associated with alcohol withdrawal and relapse. Healthcare professionals, addiction specialists, and counselors can provide you with the necessary support, guidance, and resources to navigate the complexities of quitting alcohol safely. 

Professionals can:

1. Assess the severity of your addiction
2. Develop a personalized treatment plan
3. Provide medical supervision during detoxification
4. Offer counseling and therapy to address underlying issues
5. Connect you with support groups and resources

Setting Sobriety Goals and Making a Plan

Establishing clear goals and creating a comprehensive plan are essential steps in your journey to sobriety. Start by reflecting on your reasons for wanting to quit drinking. These motivations can serve as powerful reminders during challenging moments.

Next, set specific, measurable, achievable, relevant, and time-bound (SMART) goals. 

For example:

• “I will abstain from alcohol completely for the next 30 days.”
• “I will attend at least two support group meetings per week.”
• “I will engage in a new hobby or physical activity to replace the time spent drinking.”

Develop a detailed plan that outlines the steps you will take to achieve your goals. This is usually one of the first steps of alcohol addiction treatment programs. This plan should include strategies for managing cravings, identifying triggers, and developing healthy coping mechanisms.

There is no “one size fits all” plan to quit drinking. Your plan should be tailored to you and your goals and needs. Working with specialists can go a long way to create a successful plan for recovery.

Creating an Addiction Recovery Support System

Surrounding yourself with a strong support system can make a significant difference in your recovery journey. Involve loved ones, friends, or family members who understand the challenges you are facing and are willing to provide emotional support and accountability.

Connecting with others who are going or have gone through similar experiences is also a vital part of recovery. Peer support provides a non-judgmental environment for sharing your struggles, celebrating your successes, and learning from others’ experiences.

Peer support exists in many forms. In some settings, peers are trained specialists who complement their lived experience with addiction or mental health with formal skills. As Community Recovery Partners (CRPs), they are one of the cornerstones of successful alcohol addiction treatment.

Detoxing from Alcohol Safely

Alcohol detoxification, or “detox,” is the process of allowing the body to eliminate alcohol and its byproducts from the system. This process can be physically and psychologically challenging, and attempting it without medical supervision can be dangerous or even life-threatening.

It is strongly recommended to seek professional help for a medically supervised detox. Healthcare professionals can provide medications to alleviate withdrawal symptoms and monitor your progress to ensure your safety.

Attempting to detox from alcohol on your own, especially if you have been drinking heavily or for an extended period, can lead to severe withdrawal symptoms, including:

• Seizures
• Delirium tremens (DTs)
• Hallucinations
• Rapid heart rate
• High blood pressure
• Severe dehydration

These symptoms can be life-threatening without proper medical care. Seeking professional help for detox can significantly increase your chances of a safe and successful recovery.

Managing Alcohol Withdrawal Symptoms

Even with medical supervision, withdrawal symptoms can be challenging to manage during the detox process. Common withdrawal symptoms include:

• Anxiety
• Insomnia
• Irritability
• Nausea and vomiting
• Sweating
• Tremors
• Headaches

Your healthcare provider may prescribe other medications to alleviate these withdrawal symptoms and make the detox process more comfortable. It is essential to follow their instructions carefully and communicate any concerns or side effects you may experience.

Additionally, engaging in healthy coping mechanisms can help manage withdrawal symptoms and promote overall well-being during this critical phase. Some recommended practices include:

• Engaging in light physical activity (as recommended by your healthcare provider)
• Practicing relaxation techniques (e.g., deep breathing, meditation)
• Staying hydrated and nourished
• Getting adequate rest

Identifying Triggers and the Urge to Drink

Triggers are people, places, emotions, or situations that can increase the urge or craving to drink. Identifying and understanding your personal triggers is crucial for developing effective coping strategies and preventing relapse.

Common triggers may include:

• Social situations involving alcohol
• Stress or emotional distress
• Certain environments (e.g., bars, parties)
• Specific people or relationships
• Negative emotions (e.g., anger, sadness, boredom)

Keep a journal or use a mobile app to track your triggers and the circumstances surrounding them. This awareness can help you and your therapist develop personalized strategies to manage or avoid these triggers in the future.

Developing Healthy Coping Mechanisms

Some people with alcohol addiction use it as a coping mechanism to manage symptoms of stress, anxiety or depression. Replacing alcohol with healthy coping mechanisms to address these issues is essential for maintaining sobriety and promoting overall well-being. These coping strategies can help you manage stress, emotions, and cravings in a positive and constructive manner.

Some effective coping mechanisms include:

• Exercise and physical activity
• Mindfulness practices (e.g., meditation, yoga)
• Creative outlets (e.g., art, music, writing)
• Engaging in hobbies or learning new skills
• Seeking support from loved ones or support groups
• Practicing relaxation techniques (e.g., deep breathing, progressive muscle relaxation)

Experiment with different coping strategies and find what works best for you. Incorporating these healthy habits into your daily routine can provide a sense of purpose, fulfillment, and emotional balance.

Creating a Relapse Prevention Plan

Relapse is a common occurrence in the recovery process, but it does not have to derail your progress. Creating a relapse prevention plan can help you identify potential triggers, develop coping strategies, and establish a course of action in case of a lapse or relapse.

Your relapse prevention plan should include:

1. A list of your personal triggers and coping mechanisms
2. Contact information for your support system (e.g., sponsor, therapist, support group)
3. Emergency resources (e.g., hotlines, treatment centers)
4. Strategies for getting back on track after a lapse or relapse

If you are looking for a recovery program that meets you where you are at, don’t hesitate to reach out to our recovery specialists today.

Therapy and Counseling to Help You Stop Drinking Safely

Various forms of therapy can be effective in treating alcohol addiction and addressing underlying mental health issues or emotional challenges that may contribute to substance abuse. Some common therapeutic approaches include:

• Cognitive-Behavioral Therapy (CBT)
• Dialectical Behavior Therapy (DBT)
• Motivational Interviewing (MI)
• Family Therapy

Therapy can help you develop coping strategies, identify and modify negative thought patterns, improve communication and relationships, and address any co-occurring mental health conditions.

Common Questions About Quitting Alcohol

Can you stop drinking cold turkey?

While it is possible to stop drinking alcohol “cold turkey” (abruptly and without any medical assistance), it is generally not recommended due to the potential risks and dangers associated with alcohol withdrawal. Alcohol is a central nervous system depressant substance, and sudden cessation can lead to severe and potentially life-threatening withdrawal symptoms, such as seizures, delirium tremens (DTs), and even death in extreme cases.

It is strongly advised to seek professional medical help and undergo a supervised detoxification process to quit drinking alcohol safely. Medical professionals can provide medications and support to manage withdrawal symptoms and ensure a safe and comfortable detoxification experience.

How to help someone stop drinking?

If you have a loved one struggling with alcohol addiction, there are several ways you can provide support and encouragement to help them stop drinking:

• Educate yourself: Learn about alcohol addiction, its causes, and the recovery process. Understanding the condition can help you approach your loved one with empathy and compassion.

• Express concern and offer support: Approach your loved one in a non-judgmental manner and express your concern for their well-being. Offer your support and let them know you are there for them throughout their recovery journey.

• Encourage professional help: Encourage your loved one to seek professional help from a qualified addiction treatment provider or counselor. Offer to assist them in finding and accessing recovery help. Check for local support networks and organizations like AA, NAATP and SAMHSA.

• Participate in their recovery: Attend family therapy sessions or support group meetings to learn how to best support your loved one’s recovery efforts. Even being quietly present or texting to check up on your loved one can be enough to support a lot of people.

• Practice patience and understanding: Recovery from alcohol addiction is a long-term process with potential setbacks and relapses. Be patient, understanding, and non-judgmental throughout their journey.

• Take care of yourself: Supporting a loved one with addiction can be emotionally and physically draining. Make sure to prioritize your own self-care and seek support if needed.

Remember, while you can offer encouragement and support, the decision to stop drinking ultimately lies with your loved one. Respect their autonomy and be prepared to provide ongoing support as they navigate the challenges of recovery.