Tips For Giving Up Alcohol
Quitting drinking is not easy. However, one of the most powerful motivating factors for putting away the bottle is to meditate on the benefits of doing so.
When you anticipate everything that can occur after one day, week, month, or beyond as a result of quitting drinking, the momentum to quit increases and you get to witness all of the positive changes as they unfold.
When temptations emerge, keep in mind that getting your body back to normal functioning will take time and it also depends on many factors such as your gender, health, and willingness. The changes won’t happen overnight but when they do, they’re worth it.
Patience and persistence go along way in this journey. Recovery takes time, setbacks may occur, and the timeline varies from person to person. However, noticeable improvement in physical and mental health can often be seen within a few weeks to months.
Quitting alcohol and staying sober long-term
Staying on the wagon when it comes to reducing alcohol intake involves setting clear goals and seeking the support that you need. That support can be professional by way of a therapist, medical advisor, or it can be family, friends, and/or organized groups. Here are some proven effective strategies for abstaining from alcohol:
Express your intentions
One of the most essential choices you can make when it comes to keeping yourself alcohol-free is to communicate your intentions. This can include talking through changing relationships with friends and family. You may need to distance yourself from individuals who promote past behaviors and habits. This might not be easy, but it is an essential step in building the support you need to live your life to its fullest potential. You might even be surprised how supportive those individuals are of your process, whether or not they are included in the journey.
Replace the habit
It is just as important that you build support in other ways. This can include creating new, healthy habits that replace old ones. Finding a new hobby such as reading, cooking, or working on something that you have been putting off for a while can replace the drinking. Do not underestimate the power of taking baby steps; starting with five minutes a day can lead to amazing progress over time.
Create a plan
Always have a plan for when you go outside the home. In some cases, you may not be able to go to bars, restaurants, or anywhere else that serves alcoholic beverages. But, if you choose to do so, consider spots that offer non-alcoholic options. You may even have to implement the B-Y-O-B approach so that you are not caught off guard if you find yourself in an environment where there are only alcoholic beverages available. Seek out locations that are sober-conscious.
Nurture yourself
Self-care goes along way, and especially when it comes to beating the booze. Do not neglect nutrition and hydration, as they can be your best sources of support in battling alcoholism. The better you feel, the wiser the choices you will make. As you feel your body getting healthier, you will be more inclined to make better choices. Choosing healthy food and beverages, and engaging in regular physical activity will also help.
Practice mindfulness
Practicing mindfulness activities is a tried and true approach to reducing alcohol consumption and its related harmful effects. These activities include meditation, therapy, breath-work, yoga, and body scanning. Researchers find that practicing just 11 minutes of mindfulness each day helps heavy drinkers reduce alcohol intake more than those who only practiced relaxation techniques.
Ultimately, the decision to stop drinking is yours. Staying mindful of the these techniques and remaining passionate about your goal will help you to stay focused, avoid potential triggers, and set you up for long-term success. Abstinence from alcohol is a challenging, daily commitment, but the results can be wonderful.
Please note: quitting alcohol cold turkey is not advisable and can be dangerous, but the good news is you are not alone and help is available.
Feeling down and discouraged? Call the Substance Abuse and Mental Health Services Administration hotline, which operates 24/7, 365 days a year, at 1-800-662-HELP (4357) for more information.