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This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
There are 13 references cited in this article that you can view at the bottom of the page.
This article has been viewed 4,981 times.
You will easily become addicted to alcohol if you are not careful, especially when your social life revolves around pubs or frequent drinking on weekends. Things are very difficult to control if you continue to keep this habit, so you need to start making lifestyle changes and have a plan to cut down on alcohol now. It’s essential when you believe you’ve crossed the line between casual drinking and alcohol abuse. You should learn the steps below to curb your drinking habit, before you really get addicted.
Steps
Reduce Alcohol Drink
- Keep a drink in your kitchen ready to replace alcohol whenever you need something to refresh you. Tea, carbonated water, lemonade, soft drinks and sodas, these are suitable drinks to replace alcohol. [2] X Research Source
- If there is a lot of alcohol left over at the party, you should give it to your friends to bring. If no one wants to take it, they should throw it all away. You shouldn’t have the mindset that you have to drink it all so you don’t have to throw it away.
- Avoid the habit of celebrating every day. You only drink on really special occasions like when someone has something to celebrate.
- Drinking water helps you to fill your stomach and also to hydrate the body. You can hardly drink a lot of alcohol if you are well hydrated and feel full.
- Do not participate in beer drinking contests or any activity that requires consuming large amounts of beer in a short time.
- When you’re invited to an event at a pub, like an occasion to have fun with your boss and co-workers, it’s a good idea to order a soda or a non-alcoholic drink. If the restaurant serves food, you order a dish to sip, creating the feeling that you are still pampering yourself even though you don’t drink beer.
- When entering the bar, you should choose a place where you can exercise a lot instead of sitting in a place where you only drink beer, like finding a place to have some pastime to distract yourself. You should not choose a table where the focus of the fun is drinking a lot of beer.
- This way not only helps you reduce alcohol consumption but also benefits your general health, creating a dynamic for the body. [7] X Research Sources
- This means you have to cut them out of your life if they’re annoying. If you really like someone he drinks a lot, then you should learn to say no when you’re together. It can’t be for the reason that he likes to drink so you have to drink too. [8] X Research Source It is likely that they will follow your example and make an effort to reduce drinking.
- Sign up for a marathon or join a soccer club. Once you’ve set a goal, you have to quit drinking the night before the competition to stay fit.
- In addition to exercise, you must eat well, get enough sleep and take care of your body so that you are no longer attracted to alcohol.
- If you are heavily addicted, you may experience additional symptoms such as sweating, nausea, headache, loss of appetite, vomiting, and heart palpitations. [10] X Research Source
Make a Serious Alcohol Quit Plan
- According to the United States Department of Agriculture, moderate drinking is defined as 350 ml of beer (150 ml of alcohol) per day for women and 700 ml of beer (300 ml of alcohol) per day for men. % alcohol and alcohol has 12% alcohol). [11] X Research Source If you drink this excessively over a long period of time, your risk of alcoholism is higher. [12] X Research Source
- You should remember that drinking more than 2.5 liters of beer/week for women and 5 liters of beer/week for men is considered excessive. You should drink less than this limit. [13] X Research Source
- If you fall into one of the following situations: there is an alcoholic in your family, a habit of taking alcohol with drugs, or depression, then your tendency to alcoholism will be higher. [14] X Research Source
- Or write down a reason you want to cut down on drinking, for example, “I want to be healthier” or “I want to be with my family and friends more.” [16] X Research Source
- It won’t be easy, but putting promises on paper can help your efforts.
- Be responsible with each drink so that you are more aware of the amount of alcohol you drink, thereby helping to quit alcohol more effectively.
- If you find yourself drinking over your limit, keep a journal about your reasons for drinking, what made you decide to drink, and how you felt before and after you drank. This is a way to record your thoughts during the process, the emotional changes brought about by alcohol. [18] X Research Sources
- You write down situations or triggers that make you unable to stop drinking. After a while you start to realize what situations or causes you need to avoid that lead to drinking. [19] X Research Source
- For example, if you’re in the habit of drinking a glass of wine every night, a sudden stop can turn things around, making you feel like you don’t need that daily drink anymore.
- If you have a severe addiction, stopping suddenly will cause the typical withdrawal symptoms. You need to pay close attention to your emotions and how your body reacts to those changes. If the reactions are too intense, you should see your doctor as soon as possible.
- If, during the process of reducing alcohol consumption, the body develops severe symptoms characteristic of withdrawal, is unable to resist self-indulgence, loses memory or develops other symptoms of alcoholism, you should seek medical attention. help immediately.
Find Outside Support
- If you have morning and evening cravings, irritability, mood swings, drinking alone or stealthily, binge drinking, depression, or shaking hands and feet, you should ask someone for help. other immediate support.
- You should also seek support if you neglect your duties because of drinking. Reasons for neglecting work can be like being busy drinking, having a headache, so you can’t go to work or go to class. [22] X Trusted Source HelpGuide Go to Source
- Because of alcohol, you get into trouble with the law, like getting arrested for being drunk in public, fighting while drunk, driving while drunk.
- The problem is also worrying if you continue to drink despite the efforts of those around you to advise. Your drinking habits are so annoying that others have to remind you, if this is the case, it’s time to get help.
- You shouldn’t see drinking as a countermeasure. This is an unhealthy practice if you plan to use alcohol to cope with stress, depression, or other problems. If you drink alcohol for this purpose, you should seek help to solve the problem, rather than resort to alcohol. [23] X Trusted Source HelpGuide Go to source
- After doing your research, you will realize that it is no longer safe to continue drinking according to your current habit. That’s why it’s so important to have an organization ready to help you cope with reality, to guide you through all the negative effects of alcohol in your life.
- You can search online for an AA activity group near you.
- AA is an organization based on religious beliefs, so you should only apply this method if you find yourself suitable for such organizations. They use religious messages and guidelines to help you recover, relying on organizers and gatherings to reinforce what they teach. [26] X Research Sources
- This program requires the patience of the learner, helping you to give up alcohol completely from life. However, SMART Recovery always welcomes those who are not definite about giving up alcohol. [27] X Research Source
- The program is suitable for people who do not need a lot of form and can self-motivate during practice. Cognitive-behavioral therapy requires you to express yourself instead of asking for help from an organizer or activist group as AA does. It depends heavily on your own determination. [28] X Trusted Source University of Rochester Medical Center Go to Source
- There are also other programs like LifeRing Secular Recovery (LSR), which is also a non-religious organization that works on three philosophies: sobriety, non-religion, and self-reliance. They believe that inner motivation is the best tool to stay away from alcohol, and hold meetings for encouragement and support when their own determination is not enough. Similar to AA, they have meetings but their beliefs are not Christian. [29] X Research Sources
- To find more information about active groups, visit the Faces and Voices of Recovery page. There are a variety of activity groups to choose from, based on gender, religion, substance type and age. The site offers a list of face-to-face groups, medical support groups, online groups, or groups that focus on family and friends. [30] X Research Source
- In addition, your therapist can give you advice on how to cope with social pressures that cause you to drink, how to avoid the triggers that lead to alcohol, or how to deal with guilt about alcohol abuse. break a promise to quit drinking. They can help you get through those situations and make you a stronger person during your recovery. [31] X Trusted Source Recovery.org Go to Source
- If you have a meeting, you should ask them to organize it without the use of alcohol.
Advice
- You should drink more water, not only because it is good for the body but also to limit you from drinking beer. You can hardly drink a lot of beer if you always feel full.
- Alcohol is a stimulant that relieves inhibitions, so you must remember that when you are drunk you can do things that you would never normally dare to do.
- Alcohol is a poison and never a basic human need. Either you have to give up completely, the other is to choose other non-alcoholic beverages that are commercially available, but you should be aware that many other soft drinks also contain some alcohol in them.
This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
There are 13 references cited in this article that you can view at the bottom of the page.
This article has been viewed 4,981 times.
You will easily become addicted to alcohol if you are not careful, especially when your social life revolves around pubs or frequent drinking on weekends. Things are very difficult to control if you continue to keep this habit, so you need to start making lifestyle changes and have a plan to cut down on alcohol now. It’s essential when you believe you’ve crossed the line between casual drinking and alcohol abuse. You should learn the steps below to curb your drinking habit, before you really get addicted.
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