The decision to give up drinking is a transformational one that will make a world of difference for your body, your emotions and your relationships. When it comes to quitting, cutting down or even overcoming an addiction, it needs awareness, commitment and the right support. In this article, we will guide you through how to identify your motivation for quitting, and how to plan for and stay sober as long as possible — taking care of the ups and downs.
Table of Contents
Step 1: Think About Your Relationship With Alcohol.
Before you start the drinking process, try to think about your reasons for quitting. Recognize where alcohol enters your life and how it’s changing your health, relationships, money, and emotional state. The most common reasons people stop drinking are:
- Health issues such as liver failure, heart problems, or weight gain.
- Emotional reasons, such as anxiety, depression or dependency.
- Social and family matters, such as problems in your relationships or setting a good example to your children.
- Debts caused by spending on alcohol.
Write your reasons down and make them visible to motivate you when it’s hard.
Step 2: Determine Specific Objectives and Strategies for Success.
To stay on track it’s important to establish specific and achievable targets. Decide whether you want to stop completely or slowly reduce your consumption. For example:
- Discipline: Embracing a zero-alcohol way of life.
- Limiting: Restricting your alcohol consumption to specific times or amounts.
When you have an objective, set a strategy on how you’ll achieve it. Consider the following steps:
- Pick a Start Date: Select a date to start your journey. This might be the first day of a new month or a milestone in your life.
- Identify Triggers: Find triggers in the events, feelings or environments that drive you to consume. These common causes include stress, boredom, social pressure or exposure to fellow drinkers.
- Develop Coping Techniques: Replace alcohol with something healthy. For instance, think mindfully, walk or do something you enjoy such as painting or reading.
Step 3: Build a Support System
There’s no need to take this road by yourself. An effective support network will keep you on track and encourage you when you get stuck. Here’s how to create one:
- Tell family and friends you are giving up drinking. You should ask for their support and understanding, especially at parties.
- Organizations such as Alcoholics Anonymous (AA) or SMART Recovery offer support groups where members can meet others with similar experiences. You can empower people through sharing your own experiences and listening to others.
- Therapists, counsellors, or addiction professionals can help identify issues and build a customized plan to quit.
Step 4: Kick Alcohol out of Your Space.
One realistic step to quitting alcohol is to make your environment alcohol-free. This may include:
- Get rid of alcohol in your house.
- Avoiding bars and restaurants where you might get drinks.
- Politely refusing invitations to booze-themed parties.
If social events are unavoidable, prepare in advance by planning to handle offers of drinks. Try saying “No, thank you” or drinking non-alcoholic drinks like soda or sparkling water.
Step 5: Replace Alcohol With Healthy Practices
Getting out of drinking is always about filling the hole left behind. Replace alcohol with things that benefit you:
- Regular Workout: Exercise lowers stress, improves mood, and aids in sleep. Even yoga, swimming, or running will help you cope with cravings
- Find New Interests: Use your energy to find something interesting to do such as cooking, gardening, or playing a musical instrument.
- Maintain a Balanced Diet: Eating healthy will both make your body heal from the alcohol and boost your mental focus.
Step 6: Address Underlying Emotional and Psychological Issues
Almost everyone uses alcohol to handle emotional struggles. Quitting can bring such feelings to the surface, and these emotions should be embraced in a positive way:
- Counselling: Talk to a counsellor or psychotherapist to resolve problems and learn healthier coping skills.
- Writing in a Journal: Record what you are thinking or feeling so that you can work it through on your own.
- Meditation & Breathing Exercises: Meditation and breathing practices can help you reduce stress and remain present.
Step 7: Deal with Cravings and Addictions
Hunger cravings are an expected outcome of quitting alcohol, even after months of abstinence. It is important to prepare for these experiences to prevent relapse:
- Keep yourself Active: Do something to keep your brain and body active, like taking a walk, chatting with friends, or solving a puzzle.
- Visualize Achievement: Recall the positive aspects of sobriety and picture yourself achieving your intended outcome.
- Support Tools: Make a list of why you want to stop when you’re tempted or consult a trusted friend or support group if you feel tempted.
When you relapse, don’t treat it like a failure. Rather, use it as an opportunity for improvement. Consider what caused the relapse and make changes to prevent it from happening again.
Step 8: Acknowledge Success and Progress
Making you acknowledge and applaud what you have achieved is an excellent motivator. Keep an eye on yourself by journaling or even downloading sobriety apps that count how many days you’ve not been drinking. Reward yourself for a week, month or year of abstinence with rewards that reinforce your decision, such as:
- Make yourself a nice meal.
- Spending money on a worthwhile object, such as a book or art.
- Travelling or experiencing something new.
Step 9: Prepare for Long-Term Sobriety.
Staying sober is an exercise in self-discipline. Moving forward, work on creating a life to sustain your sober existence:
- Make New Friends: Find friends who share your ideals and don’t bully you about alcohol.
- Practice Gratitude: Look back at the good things in your life that have happened to you since you quit, like healthier, more stable relationships, or saving money.
- Get Involved: Read books, watch documentaries, or go to workshops that re-address the value of sobriety.
Embracing a New Chapter
Eliminating alcohol is a lifelong process that requires discipline, commitment and support. The road is hard but the rewards are great: greater physical and mental health, stronger relationships, etc.
Keep in mind that everyone’s journey is different and you can do it at your own speed. Be happy with where you’ve come, learn from your mistakes, and focus on the brighter future. Sobriety doesn’t mean letting go — there is so much to be gained.
