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This article was co-written by Tiffany Douglass, MA. Tiffany Douglass is the founder of Wellness Retreat Recovery Center, a JCAHO-certified alcohol and drug addiction treatment program in San Jose, California. She has over ten years of experience in substance abuse treatment and was named a 2019 Global Goodwill Ambassador for her efforts in treating substance abuse patients. Tiffany earned a bachelor’s degree in psychology from Emory University in 2004 and a master’s degree in psychology with a focus on Organizational Behavior and Program Evaluation from Claremont Graduate School in 2006.
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Alcoholism is a serious social problem. In the United States alone, there are an estimated 12 million alcoholics, and most of them need help. Quitting alcohol requires a very important step called cessation, or cessation, which is the period when the body is completely isolated from alcohol for about a week. This difficult process sometimes requires the help of a medical facility, but if your doctor thinks it is safe for you, you can relieve yourself at home using the following methods.
Steps
Deciding to Quit Alcohol
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Self-assessment of lifestyle and drinking habits. While many people sometimes drink without problems, others become addicted to alcohol to dangerous levels. If you have one or more of the following signs, you may be addicted to alcohol and should consider quitting. [1] X Research Source
- Drink wine in the morning
- Drink alone
- Guilt after drinking
- Try to hide your drinking
- Hard to control myself after having the first drink
- Experiencing alcohol withdrawal symptoms when not drinking for several hours, such as sweating, tremors, anxiety, and nausea
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Set goals. Once you’ve made the decision to cut back or quit completely, you need to have specific goals. [2] X Trusted Source HelpGuide Go to source
- If the goal is to quit drinking completely, write down “I will stop drinking on this day” and set a specific date. This way you have a clear goal to aim for.
- Maybe you don’t want to give up alcohol completely, but for health reasons, you decide to only drink on Fridays and Saturdays. This is called “harm reduction”. First, write down a goal: “From this day on, I will only drink on Fridays and Saturdays.” It is also important to set a specific date to start. Also, increase your awareness of quantity. Instead of predetermining how much alcohol you drink, you should know when you are drinking too quickly or drinking more when you are surrounded by strangers. The better you understand your drinking habits. your own alcohol, the more control you have.
- If you’re planning on drinking less, you may or may not have to quit completely, depending on how much alcohol you drink each day. Either way, cutting back on drugs can make you feel overwhelmed.
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Goal statement. Let the people around you know what you’re up to, this way you’ll create a support system as you get started. [3] X Trusted Source HelpGuide Go to source
- Let everyone around you know what you need. Maybe simply uninvited, or drinking in front of you. Whatever you need, it’s a good idea to have a frank discussion with them.
- It’s important to clearly state your goals with the people you drink with, as peer pressure often causes many people to give up. If your friends are not supportive of your goal, you should keep your distance from them.
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Eliminate all alcohol in the house. When alcohol withdrawal begins, you may not be able to control your cravings for alcohol. So, to avoid temptation, you should not leave alcohol in the house. [4] X Trusted Source HelpGuide Go to source
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Find outside support. You can find and participate in Alcoholics Anonymous (AA) events for support and to meet like-minded people. It is recommended that you participate before you begin your cessation and maintain it throughout the process.
Prepare to Cut off
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Go see a doctor. If done incorrectly, it can be very dangerous, so you should consult your doctor. They will advise in your case, is it safe to self-medicate. If you are very addicted to alcohol, you may need medical attention. Your doctor will prescribe medication or recommend some vitamins and supplements to help you through the withdrawal process. [5] X Research Sources
- Your doctor can also confirm your sick leave application to make sure you don’t lose your job.
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Ask a friend or loved one to stay inside during the withdrawal phase. You absolutely must not do it yourself, because there are many dangers that may require medical assistance. Some people plan alone and only call 911 when they need help, but it’s too dangerous. The withdrawal syndrome can come on very quickly and cause you to lose consciousness before you can call for help. So you need someone by your side in case of an emergency. At least for the first 3 days, that person will be with you 24/7, and will have to regularly check on your situation the rest of the week. [6] X Research Sources
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Know the risks and symptoms of quitting. This is not an easy experience, especially for a heavy drinker for a long time, it can even be life-threatening if done incorrectly. You and your support person should be ready for the following symptoms, which appear within a few hours of the last dose and last for about 3 days, or even a week. [7] X Research Sources
- Severe headache
- Steal sweat
- Fast heart beat
- Nausea and vomiting
- Dehydration
- Trembling
- Psychological symptoms such as confusion, irritability, sadness and anxiety
- Some of the more dangerous symptoms include hallucinations and seizures.
- Delirium (DTs): Usually appears 24 to 72 hours after stopping drinking, and is characterized by intense agitation, disorientation, and generalized tremor. Heavy drinkers for 10 years or more often experience this symptom. [8] X Research Sources
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Call for medical help at the right time. The person with you should know when to call for medical help. If you have any of the following problems, that person should call 911 or take you to the emergency room right away. [9] X Research Sources[10] X Trusted Source HelpGuide Go to Source
- High fever of 38°C or higher
- Convulsion
- Visual or sound hallucinations
- Constant, violent vomiting or vomiting fluid when there is nothing in the stomach
- Extreme agitation or outbursts of violent behavior
- DTs
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Stock up on food and water. You may not be well enough to leave the house, and your caregiver should not leave you alone for the first few days. So stocking up on fresh food and drinking water for several days is important. Refrigerating small portions of food will make it easier to prepare meals when you are not feeling well. You also need healthy foods to replace the nutrients lost in the process of quitting alcohol addiction. Here are a few good choices: [11] X Research Sources
- Fresh fruits and vegetables.
- Protein-rich foods like chicken, fish, and peanut butter.
- Oats, which help control blood sugar.
- Soup. During this stage, appetite is often lost, so liquid foods like soups make it easier to eat.
- Food supplement with vitamins. Alcoholics often lack vitamins, so to keep your body healthy, you should supplement them, especially vitamins B, C and Magnesium. Note that you should only use dietary supplements as directed by your doctor.
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Take a break from work for at least a week. During the cessation of the attack, you will not be healthy enough to work. The most severe symptoms can take up to 7 days to subside, so if you start on a Saturday, be prepared to quit your job and stay home for a week afterward. [12] X Research Source If necessary, ask your doctor to confirm your application for sick leave.
The Relief Process
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Write a letter to yourself. In the early hours of quitting, you should write a letter to remind yourself of why you want to quit drinking and what you hope to do. As the physical symptoms become more intense, you can read the letter for extra motivation. [13] X Research Source What kind of person do you want to be? What are you ashamed of? Do not avoid negative emotions. Write down why you quit drinking, who you hurt, how you hurt yourself and someone you love. Write down your life values and why.
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Practice the “control” technique. This technique, similar to intense focus, has been studied to help alcoholics overcome addiction by focusing on the present moment. [14] X Research Source Guilford Press (New York). From: Najavits LM. “Seeking Safety”: A Treatment Manual for PTSD and Substance Abuse When addiction hits, use your senses to take control of yourself by focusing on what’s right in front of you. You can alternate between techniques if one of them doesn’t work. Practice as follows:
- Do not judge, just describe in detail your surroundings. For example, you can see the thick and soft carpet, the blue walls, the crack in the ceiling, and the fresh air.
- Distract your alcohol cravings by reading themed names, such as names of fruits, or alphabetical countries.
- Take control of your body by doing simple gymnastics, or swiping your hands across rough surfaces.
- Think of fun things like your favorite food or TV character.
- Think in your head or say out loud, “I did it,” to help you cope with your cravings for alcohol.
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Drink a lot of water. The withdrawal phase often causes vomiting and diarrhea, making you more likely to become dehydrated. Make sure you drink enough water to make up for the loss. You can also use sports drinks to replenish electrolytes, but limit your use to 1 to 2 bottles a day, because if you drink a lot, the high sugar in this drink can make your condition worse. than. [15] X Research Source
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Eat as much as you can. Even if you don’t feel like an appetite, you still need nutrition to get through this phase. Do not try to eat a lot at once, it will make you tired. Just replenish your nutrition regularly and use the food you’ve stocked up on if you’re too weak to go out. Instead of eating through the speakers, you should use foods full of nutrients to compensate for the body during alcohol withdrawal. [16] X Research Source
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Breath the clean air. Staying in the room forever will make you more tired. Getting outside for a few minutes in the sun and fresh air can make you healthier. [17] X Research Source
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Do exercise. Even if you don’t have the strength to run or lift weights, you should still be as active as possible, because sitting still will make your health and spirit worse. Physical activity helps release endorphins, which fight depression and anxiety caused by the withdrawal process. Sometimes it’s a good idea to take a short walk, or stretch, to feel better. [18] X Research Sources
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Assess your condition. Talk to your support person often so they can keep an eye on your situation. Not only will this give you some relief, but it will also allow the person to call for medical help when needed.
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Consider professional help if you have to do the cessation again. Because alcohol withdrawal affects both physically and mentally, people often give up at this stage. That doesn’t mean you’re weak, just try again. In that case, you need professional supervision. You should consider joining a rehab center to help you through this phase. [19] X Trusted Source HelpGuide Go to source
After Quitting
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Anticipate lasting effects. Alcohol withdrawal usually goes away after a week, but some symptoms can persist for several weeks, such as irritability, headache, and nausea. [20] X Trusted Source HelpGuide Go to Source
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Seek psychological counseling. Alcoholics in recovery often experience depression, anxiety, and a host of other mental problems. So it’s important to address them with a therapist or counselor. If you have stopped smoking but have not resolved the mental problem, the chances of you relapse are very high.
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Join a support group. Even with a successful cessation, you still need a support network to get through your long battle with alcohol. In addition to family and friends, a support group is essential. Since they’ve been through the same thing, they can give you advice and support. Call them when you feel struggling or need any help. [21] X Trusted Source HelpGuide Go to Source
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Find new hobbies and interests. Your past activities are probably associated with alcohol, so to lead a healthier life you should take up new activities. [22] X Trusted Source HelpGuide Go to Source
- Think about things you used to love, but you haven’t done in a long time. Reviving old hobbies is also a great way to keep your mind positive.
- You should also participate in activities that make your life more meaningful, like volunteering.
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Avoid using substitutes. People who quit drinking while recovering often use other substances as an alternative, such as caffeine or tobacco. These drugs can also be harmful, so instead of using them, you need to focus on living a healthier life.
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Tame alcohol cravings. Alcohol addiction is inevitable, so there are a few ways you can manage it and avoid relapse. [23] X Trusted Source HelpGuide Go to source
- Avoid the source of temptation. If someone, place, or situation makes you crave alcohol, stay away. If your old friends keep forcing you to drink, you should cut them out of your life.
- Practice saying “no”. It’s impossible to avoid every situation involving alcohol, so be prepared to say no when invited.
- Distract your alcohol cravings by walking, listening to music, driving, or any other activity that helps you forget about alcohol.
- Talk to someone. Be open about your condition, no need to hide them. If you have alcohol support or counseling, it’s a good idea to talk to them whenever you have cravings or feel low on energy.
- Remind yourself why you quit drinking. When you’re craving alcohol, you should think about how hard it is to quit drinking and why you’re doing it.
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Anticipate failure. Unfortunately, recovering alcoholics often use alcohol again. But remember to repeat once does not mean you have failed. Use all the skills you’ve learned along the way to get through this. [24] X Trusted Source HelpGuide Go to source
- Stop drinking immediately and stay away from anywhere you used to drink.
- Call a support person or a friend and tell them what happened.
- Remember that one small setback cannot destroy all your progress.
Warning
- Only self-medicate with the advice of a doctor. They can assess the situation and determine if you are at risk for serious complications. If so, you should definitely get relief at a medical facility.
- Do not try to stop the attack alone, as it is very dangerous and can be life-threatening. Make sure you have someone by your side for at least the first 3 days.
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This article was co-written by Tiffany Douglass, MA. Tiffany Douglass is the founder of Wellness Retreat Recovery Center, a JCAHO-certified alcohol and drug addiction treatment program in San Jose, California. She has over ten years of experience in substance abuse treatment and was named a 2019 Global Goodwill Ambassador for her efforts in treating substance abuse patients. Tiffany earned a bachelor’s degree in psychology from Emory University in 2004 and a master’s degree in psychology with a focus on Organizational Behavior and Program Evaluation from Claremont Graduate School in 2006.
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Alcoholism is a serious social problem. In the United States alone, there are an estimated 12 million alcoholics, and most of them need help. Quitting alcohol requires a very important step called cessation, or cessation, which is the period in which the body is completely isolated from alcohol for about a week. This difficult process sometimes requires the help of a medical facility, but if your doctor thinks it is safe for you, you can self-treat at home using the following methods.
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