If you need a break from alcohol, going alcohol-free for a month or more can bring about many physical and mental health benefits. Counseling and psychological therapy—The main treatment type to help with alcohol issues is counseling. Sessions are usually once a week with a qualified professional, such as a psychologist. Counseling is suitable for any level of drinker who is trying to make changes. You experience withdrawal symptoms, even mild ones, such as feeling unwell or a slight shaking in your hands when you go a day or two without alcohol.

It’s designed for moderate drinkers who want to cut back or quit. Early research suggests it’s effective in reducing drinking, as well as improving psychological well-being and quality of life. If you are dependent on alcohol, the smell and taste of zero-alcohol drinks can act as a trigger for drinking 12 Addiction Recovery Group Activities alcohol. They might make it more difficult to make permanent changes to your drinking. If you’re living with alcohol use disorder, treatment at a medical rehabilitation facility is your best option. Through therapy, support groups and medication, you’ll be supported on your path to recovery.

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It may even help if you spend time with other nondrinkers for a while so you can support each other. There are many support options available that can help guide you through alcohol withdrawal, as well as abstaining from alcohol after withdrawal. People who drink daily or almost every day should not be left alone for the first few days after stopping alcohol. Withdrawal symptoms can quickly go from a bad hangover to a serious medical situation.

how to cut back on alcohol without withdrawal

Family and friends can provide encouragement and support when you stop drinking. By opening up about your relationship with alcohol, you might also encourage others to explore their own drinking habits. Tell trusted family and friends about your plan to quit or cut back on alcohol. When those around you are in the know, it can help them know not to offer you drinks.

Create a list of rules for drinking

It can be helpful to write down your reasons for quitting and the difficulty of withdrawal while it is fresh in your mind. Personal stories can change the way we see the world, each other, and ourselves. I hadn’t planned or prepared for what I would do when I got home. Going back to the same environment, same routine and same mindset, it only took a few short hours before I caved in and started drinking again later that same day. Out of all the residents, I was one of the only people to not be going on to any sort of follow-up program. One of the more serious and horrifying symptoms I had started experiencing was “visions” of creatures crawling over me at night and attacking me as I attempted to sleep.

My advice to anyone reading this who thinks they may have a drinking problem, or knows someone who does, is to seek medical input before cutting back. If you’re a heavy drinker, you might notice symptoms of alcohol withdrawal as soon as eight hours after going sober. Hello Sunday Morning’s Daybreak program is a large online alcohol support community, accessed through a mobile and desktop app. It’s designed for moderate drinkers who want to cut back or quit. Early research suggests it’s effective in reducing drinking, as well as improving psychological well-being and quality of life.

Make this one a rule: Never drink alone

If you’re living with alcohol use disorder, quitting drinking is important for your health. But quitting on your own can pose risks to your health and is unlikely to be successful. Rehabilitation facilities can help you on your path to sobriety by addressing alcohol withdrawal symptoms and becoming involved in sober living support groups, like AA.

  • But Dr. Streem knows that it can be hard to recognize signs of alcohol abuse in ourselves.
  • There are so many options for cutting back or quitting alcohol it’s hard to know what will be most effective.
  • “I would suggest cutting back on several things rather than completely eliminating to avoid feeling deprived, which can lead to rebound eating/drinking and weight regain,” she said.
  • No matter your situation, Dr. Das emphasizes the power of enlisting help as you embark on a life sans booze.

Our News, Politics and Culture teams invest time and care working on hard-hitting investigations and researched analyses, along with quick but robust daily takes. Our Life, Health and Shopping desks provide you with well-researched, expert-vetted information you need to live your best life, while HuffPost Personal, Voices and Opinion center real stories from real people. To my credit, I referred myself to the substance https://trading-market.org/forms-oxford-house/ use service straightaway. Following an assessment with a specialist medic there, they deemed my alcohol dependency too serious and my withdrawals too dangerous to safely detox in the community. So the only option I had was to be admitted as an inpatient at a detoxification rehab centre in central London. The more of these signs you have and the more severe they are, the more dependent you’re likely to be.

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