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You’re reading this, which means you want to quit drinking. That is a good news. But the not-so-good news is that quitting drinking is hard. It’s a harsh truth, and people shouldn’t use sweet words to describe it. The great news for you is that modern health technology, combined with community support methods and counseling from a psychologist, will make quitting drinking easier than ever. If you feel you’re drinking too much, you should know the benefits of not drinking: stroke prevention, weight loss, hangover avoidance, and reduced risk of liver disease, plus: small positive effects on your overall health.
If you or a member of your family is having a problem with alcohol or other drugs and need someone to talk to, see the Additional Information section at the end of this article.
Steps
Start Quitting Alcohol
Write down the reasons you want to quit drinking. Quitting alcohol is a personal decision. If you want to be successful, do it when you are really ready and want to quit drinking. To find out why, list the reasons why you want to do so. Be sure to jot down the consequences or bad points of drinking with you.
- Record what alcohol does to your health, happiness and family.
- If you’re having trouble quitting, look back at this list to remember your reasons for quitting.
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Talk to your doctor. If you choose to start your recovery on your own, remember that abrupt withdrawal can be life-threatening. If you begin to have symptoms that often accompany withdrawal (panic, anxiety, tremors, heart palpitations), you should seek medical help immediately . This condition has the potential to worsen and lead to severe delirium, which can be fatal, if not treated promptly.
- Don’t think you have to give up alcohol alone. You are carrying a heavy burden on your shoulders, but many people (including those with medical degrees) want to share that burden with you. Quitting drinking is often easier than quitting smoking with the help of medical interventions, rather than doing it all of a sudden.
- Doctors who treat alcohol withdrawal often prescribe benzodiazepines to relieve symptoms. [1] X Research Sources Benzodiazepines, including alprazpam (Xanax), clonazepam (Klonopin), diazepam (Valium), and lorazepam (Ativan), are used as sedatives to help detoxers calm down, relieve anxiety, and relieve anxiety. calm the panic. [2] X Trusted Source American Academy of Family Physicians Go to source They are relatively safe and rarely cause death in overdose. [2] X Trusted Source American Academy of Family Physicians Go to Source
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Change your attitude about giving up alcohol. Remember, it’s not like you’re being forced to give up on a friend who treats you well. Instead, think of yourself as finally eliminating an enemy. Change your attitude so it will be easier to quit drinking. The good half of you wants you to give up; half selfish wants you to stay the same.
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Choose a reasonable time for the process of quitting alcohol. It takes determination, but it also has to be reasonable. If you’re a heavy smoker, you’ll have to give up slowly at first to avoid the accompanying symptoms of withdrawal (in which case it’s best to ask your doctor to help you come up with a plan).
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Get rid of all beer bottles, jars, cans, etc… Don’t think that every time you have guests you have to offer them beer, wine or cocktails. You can have tea, lemonade or soft drinks, or something similar, which is fine.
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Follow your feelings. Cry when you want. Laugh when you can. Eat when you feel hungry. Rest when you feel tired. This may sound a bit strange at first, but stick with it. You haven’t followed your feelings for a long time. You will form a new habit that will make the alcohol withdrawal process more effective.
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Don’t hang out with friends or get into situations where you might have to drink a lot. The tools have a saying “Near the ink, it is black, near the lamp, it is bright” – apply it to your situation. You may need to separate from your drinking friends or drinking places. It will be better if you hang out with people who only occasionally drink with you a few beers, a few glasses of wine.
- Don’t do anything if you don’t feel ready. If an annual beach outing is an occasion where you drink a lot, don’t go this year. If going to a friend’s house for dinner is also an occasion for you to drink a lot, please postpone. Protecting your moderation is the most important thing you need to do right now. Take care of yourself, don’t worry too much about what others think.
Strategies to Stay Awake
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In the early stages, reduce the amount of alcohol you put into your body. One cannot build a castle in one day. And you can’t give up your habit in a week. This is completely normal. But small wins make big wins. In the beginning, just try to reduce the amount of alcohol you absorb into your body. Being a heavy drinker, stopping drinking suddenly can be dangerous to your physical and mental health.
- Imagine that because of drinking too much, you will have vomiting and terrible headache. If you have experienced this before after drinking alcohol, try to recall those memories. The pain you suffer is very helpful: it creates a willingness to change your habits, and that is the first step.
- Even if you cut down on just one alcoholic drink a day, it’s still a success. No step is too small at this point. It’s only a mistake if you feel satisfied with reducing that one drink. Go ahead in reducing the amount of alcohol you put into your body. Each week, try to cut down on one glass of your total alcohol intake. If you’re determined, try halving the amount of alcohol you drink each week.
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Eat before drinking. Eating before drinking will reduce your urge to drink. It also makes it harder for you to get drunk. When you do this, don’t trick yourself into getting so drunk that it’s like you haven’t eaten yet — smart but people call it cheating!
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Drink a lot of water. Water will keep you hydrated, make you feel better, and help flush toxins out of your body. Men should drink about 3 liters of water a day, women should drink about 2 liters. [3] X Research Sources
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Modify recipes that include alcohol in your menu. This will save you from having to make excuses for having alcohol in your home. Use non-alcoholic sparkling wine instead, or leave that part out of the recipe.
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Don’t try to explain quitting drinking to others. Most people don’t drink like alcoholics. They are not like us and so they cannot understand the fact that we have a problem with alcohol. Of course, there are people who have the same problem. If not, they will say “You have no problem!” When you’re quitting drinking, just say “Thanks, I’ll have a Diet Coke — I’m trying to lose weight.” If you play with your friends long enough they will understand — and they will think “I hope he does!”
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If you are a regular drinker, change the habit. If you usually drink right after work or when you get home, change your routine to do something else. Visiting parents or friends, for example. Small changes in your surroundings will help break the cycle of addiction.
- Make a plan and change the activities you usually do when you drink alcohol, “Relax with unwholesome behavior”, right? If you participate in activities with other people, you will be less likely to get drunk. If you write those activities down on paper, your chances of doing them will be higher.
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Do not give up. A lot of people come up with excuses like “I’ve been addicted for so long, it won’t change anything”, or “I’ve tried so many times, but I just can’t do it”. Some people will feel defeated and hopeless if they already have a medical condition such as cirrhosis of the liver. But giving up alcohol can prolong your life, whatever your condition. How long it lasts is entirely up to you. Don’t justify not trying to quit drinking. First of all, give up justification!
- You should remind yourself that if you’ve been ready to try quitting drinking many times in the past, you can try again. There is no age limit nor “too late” time. After you have successfully quit drinking, you will realize its benefits and give hope to others.
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Don’t let guilt take over you. Some people often have feelings of stupidity and guilt for not doing something sooner. Don’t put the blame on others. Alcohol is the enemy. It has whispered in your ear and told you that it is more important than anything else in life, but nothing is more important than yourself. You will be useless to anyone if you are killed by alcohol. Therefore, you must overthrow the rule of alcohol and start over, like many countries are making a revolution.
- Feeling guilty is only half of the equation. If you awaken only because you feel guilty, you have awakened for the wrong reason. You need to wake up because you care about yourself, care about the well-being of your family and friends (who care deeply about you), and you care about leaving a mark on the world. Guilt is only half the reason to quit drinking.
Plan to Maintain Soberness
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Buy a “sober wallet”. Every time you think about buying a bottle of beer or wine, put that money in a sober wallet. It will really shock you. Staying sober is inherently about realizing the tangible benefits of moderation, which we often don’t realize. Having a sober wallet will make those benefits more recognizable.
- Use that money in your sober wallet to do healthy relaxing things: get a massage, go to the spa, take a yoga class. If you don’t like that, you can save money to buy things like a CD box, a new piece of furniture or a gift for your friend.
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Buy a small inexpensive piece of jewelry to remind yourself of your sanity. Buy a ring or bracelet, or paint your nails in a special color to remind yourself that your hands won’t buy or touch alcohol anymore.
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Take B vitamins for the first week of quitting drinking. Alcohol reduces the absorption of B vitamins, especially vitamin B1. [4] X Research Sources Vitamin B1 deficiency has been associated with serious illnesses such as dementia psychosis (Wernicke-Korsakoff) and cerebral edema. [5] X Research Sources
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Make lists. Don’t resort to alcohol, make a list of ways to “do” the things you used to do when you were drunk. A list of ways to celebrate. A list of ways to have a romantic dinner. A list of ways to rest and relax. A list of ways to get along with people. Many people can live a full life without the help of alcohol; Remind yourself that you can do those things much more easily .
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If you are tempted, try to imagine how you would look if you completely lost control. Do you really want to be that person again? Don’t get caught up in thinking that you will forever be that person. You’ll still be a drinker, but that doesn’t mean you can’t become a happy, sober, and moderate drinker. That is your goal.
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You have to understand the psychological benefits of being sober. Understand the value of a good night’s sleep instead of sleeping like a coma without knowing what the moon is, and then waking up at 3 am with a dry feeling in your neck and a pounding headache. Understand the goodness of remembering the people you met the night before at the party, and recalling their joy at meeting you. Understand the happiness of feeling love yourself instead of blaming yourself for doing things wrong.
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Remember the reasons you quit drinking when you first started. Appreciate those reasons. We don’t always have reasons for the way we act—you may not have many reasons when you’re fighting—but when you do, they give you a lot of meaning and help you follow principles. It’s a good thing. So what is the reason for you to live sober?
- “I don’t want to have to miss work because of those nasty drunks.”
- “I don’t want to embarrass my son in front of his friends anymore.”
- “I don’t want to look ugly in front of my wife because I drink too much.”
- “I don’t want to drive drunk again.”
- “I don’t want to get drunk and call my family and friends to babble like an idiot again.”
- “I don’t want to hide bottles around the house again.”
- “I don’t want to have to pretend later that I remember everything that happened the night before when I don’t remember anything after X o’clock.”
- “I don’t want to lose this marriage like my first marriage was ruined by alcohol.”
- Or “I wonder what it would be like to experience that good feeling again.”
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Don’t hide from all situations where you usually drink. Instead, accept them with a good attitude and remember that you can still have a good time without drinking. On the other hand, if you find the temptation too overwhelming, don’t put yourself in situations where it’s easy to be swayed. Be smart with your limits — everyone needs that.
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Remember what motivates. Memorize a prayer, poem, or quote, (eg Hamlet’s quote “To be, or not to be”) to repeat over and over again whenever you lose control; Memorizing and repeating it will sometimes help you stay true to yourself.
- Here are some motivational quotes that can help calm you down:
- “Health is the most precious gift, satisfaction is the most valuable wealth, loyalty is the best relationship.” – Buddha
- “Believe you can, you’re halfway there.” – Theodore Roosevelt
- “I believe laughter is the best energizer. I believe in kisses. I believe in being strong when things don’t seem right. I believe that happy girls are the ones who do. most beautiful girl. I believe tomorrow is a new day and I believe in miracles.” – Audrey Hepburn
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Give yourself a reward every day or every hour you don’t drink. When starting out, this will create a “beyond expectations” effect. Wrap up your rewards (or don’t, that’s up to you!) and have a friend or relative keep them. Check with your friend to see if you’ve completed an hour, a day, or a week of sobriety. If so, accept your gift. Let your friend or loved one share the joy with you.
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Learn meditation. Meditate regularly, especially in the morning. After each meditation, promise yourself that you won’t drink again. Remember your calm thoughts in meditation every time you want to drink. It will distract you from cravings for alcohol.
- Yoga! It will help you deal with stress and calm you down. And best of all, yoga can be practiced in groups, where you get the energy of others. Embrace those positive energies.
Seeking Support
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Seek support. This is possibly the hardest part of your recovery. But telling your family or spouse about what you’re going through and what you’re trying to achieve is a big step . Like it or not, very few people can successfully quit drinking alone, and there are even fewer who do. Don’t find it difficult to talk to friends and family about what you’re going through.
- Create a guide for what you want your friends and family to help you with. Ask them to remove the bottle from you if they see you drinking. Have them become your better half and draw you closer to sanity.
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Consider joining a support group. But don’t feel guilty or defeated if you don’t find the right support group for you – they’re not for everyone. Most people quit drinking without the help of support groups. Most people who quit drinking and leave that dark life behind have done so by making a conscious commitment to themselves to stop drinking once and for all – and never look back. .
- Support groups, however, can be extremely effective in helping you stay sane once you’ve decided that’s the way you want to live in the future. One researcher found that support group participants were 81% more likely to stay sober after quitting alcohol, compared with 26% for those who didn’t. [6] X Trusted Source PubMed Central Go to source A difference of more than 50%.
- Be sure to join a support group. The more alcohol addiction support groups you join, the less likely you are to relapse. [7] X Trusted Source PubMed Central Go to the source The support program will help form good habits that make members “addicted” to something else, but this addiction is long-lasting and helps you to assert yourself. define a better life.
- The sponsorship program will tie you up with a sponsor. A patron is someone, preferably not your “friend”, someone you can rely on whenever your sanity is threatened. A sponsor can point you when you’ve done something wrong without using clichés. Addicted people who have a sponsor find it much easier to stay sober than addicts without a sponsor. [7] X Trusted Source PubMed Central Go to Source
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Watch your life-changing sanity in front of you. After 90 days of sobriety, your appearance will change and your body will be fully restored. You may experience weight loss; but you will feel more energized and happier than you were before. Now you are a completely different person.
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Don’t be afraid to talk about your experiences. Whenever you feel weak, tempted, or pessimistic, reach out to someone you can trust (it’s hard to swallow food and talk, too, if you feel the need to. suffer too much, seek help.) Rely on them. Maybe it’s your sponsor, or a friend, or your mother. Whoever it is, learn to share your feelings and work through them instead of suppressing your emotions and never really confronting them.
- When you’re ready, share your experiences with those in need. You might agree to talk to high school students about your addiction and its consequences. Maybe you write a heart letter and post it online. Whatever you do, try to give the same help you’ve received. Even if you can only help one person, you’ve done a great job.
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Admit it to yourself, and remember that nothing in your life is more important than this. Your life depends on it. All the people you love contribute to it. You, yourself, deserve it.
Advice
- Remember to take it one day at a time and don’t think about future events, just deal with today, it will pass!
- Think about what interests you most. Imagine how much it would hurt by alcohol.
- Remember that giving up temporary pleasures (intoxication) for greater joys (health, stronger relationships, or a clear conscience) is actually a better direction in the long run. It will all be worth it in the end!
- “Why is alcohol taking over your life?” That is a question only you can answer when you do NOT let it control your life.
- Try to picture yourself awake.
- Bring chocolate. The craving for chocolate is a typical problem experienced by alcoholics. It will help increase your levels of the hormone endorphins and help you reduce the desires you normally feel.
- RESEARCH – Don’t hesitate to find out how alcohol has affected your body. You will be surprised at the infestation that may have started years before you noticed symptoms. In most cases, the damage is irreversible. The best you can expect is to stop the progression of those lesions. Change your diet, control your weight, seek medical advice, and most of all, STOP ALWAYS COMPLETELY. You will feel healthier, smarter and happier, and most importantly, you will enjoy life MUCH MORE. There are a number of liver diseases and alcohol-related complications. Take the time to read the press and the research. Even if you only read it once, it will make you much more alert. The more you drink, the more the things written in the book frighten you. Fear can be a powerful agent and should be used to remind you how foolish you were to drink so much alcohol.
- Use mouthwash with a strong odor regularly. Rinse vigorously in your mouth for 30 seconds to 1 minute each time you feel a craving for alcohol. The flavors will drown out the alcohol and the craving will soon pass.
- Don’t try to make a habit of giving up the habit – that is, you try to quit drinking so many times that it becomes a habit, and of course, never succeeds.
Warning
- A chronic alcoholic who quits suddenly is at great risk for health problems. Sudden discontinuation of CNS depressants (alcohol) may lead to “delirium”. After a few days of “rushing” detoxification, symptoms such as anxiety and convulsions appear, eventually leading to epileptic status. Even death. If you are a chronic drinker, consult your doctor before quitting suddenly, who can give you medication (eg benzodiazephine) along with a program to help you cope with the symptoms. accompanied by your sudden withdrawal from alcohol.
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You’re reading this, which means you want to quit drinking. That is a good news. But the not-so-good news is that quitting drinking is hard. It’s a harsh truth, and people shouldn’t use sweet words to describe it. The great news for you is that modern health technology, combined with community support methods and counseling from a psychologist, will make quitting drinking easier than ever. If you feel you’re drinking too much, you should know the benefits of not drinking: stroke prevention, weight loss, hangover avoidance, and reduced risk of liver disease, plus: small positive effects on your overall health.
If you or a member of your family is having a problem with alcohol or other drugs and need someone to talk to, see the Additional Information section at the end of this article.
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