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This article was co-written by Tala Johartchi, PsyD. Dr. Tala Johartchi is a clinical psychologist living in downtown Los Angeles, California. With knowledge and training in empiric treatments, along with principles of therapy/behavior, Johartchi specializes in helping individuals, couples and families with substance use disorders, love addiction syndrome, emotional dependence, post-traumatic stress disorder, as well as other common disorders such as depression, anxiety, relationship/attachment difficulties. She holds master’s and doctoral degrees in clinical psychology from the American School of Psychology at Argosy University, San Francisco.
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According to the Centers for Disease Control and Prevention, the most common cause of excessive alcohol consumption is binge drinking. [1] X Credible Sources Centers for Disease Contrp and Prevention Go to the source It’s a common problem in most countries around the world. [2] X Source of Research Drunkness is not the same as alcoholism (excessive alcohol abuse) but it also causes a lot of harm to health. [3] X Research Source Whether you just want to drink a little less alcohol or quit drinking altogether, you can learn to set goals for yourself, holding yourself accountable for achieving them. and try your best to change yourself to succeed.
Steps
Planning
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Think about how drinking has affected your life. Signs that it is having a negative impact on your life is when it affects your work, school, personal relationships or health. [4] X Trusted Source Centers for Disease Contrp and Prevention Go to the source Alcohol abuse or, worse, alcohol dependence, also known as alcoholism, is what causes these problems. Alcohol can affect our lives in the following ways:
- Inability to concentrate and complete work, school or family.
- Feeling unable to do the things you love because of the hangover symptoms caused by alcohol.
- You try to drink a lot when even your friends don’t, or you drink to feel recognized.
- Makes you feel anxious all the time.
- Getting into dangerous situations caused by alcohol like having unprotected sex, driving while intoxicated, etc.
- Experiencing after-drinking symptoms such as difficulty sleeping, nausea, vomiting, sweating, irritability, anxiety, unsteadiness or weakness. [5] X Research Sources
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Check your drinking habits. According to the National Institute on Alcohol Abuse, “drunkenness causes the amount of alcohol to build up in the blood by up to 0.08g/dL”. [6] X Source of Study For men, this is equivalent to drinking about 5 cups of alcohol (8 alcohol units) within 2 hours. For women, that’s about 4 drinks (6 alcohol units) in 2 hours. Other signs that warn you may be drunk include: [7] X Research Source
- Tends to drink quickly.
- Regularly drinking more than the legal limit (1 drink is equivalent to 2-3 units of alcohol per day for women and 2 drinks is equivalent to 3-4 units of alcohol per day for men)
- You try to get drunk.
- Sometimes you find it hard to control how much you drink or feel that once you’ve had it, it’s hard to stop. [8] X Research Sources
- You drink more than you originally intended or you forget how much you drink. [9] X Research Source
- Your alcohol intake has improved so you drink more than before to feel cool.
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Decide if you need to quit drinking completely. Many people have the habit of either not drinking or having to drink a lot. A little alcohol for them is never enough. If you’ve been trying to drink less and still have failed, or if you suspect that you’ll never be able to have just one drink, it’s probably better to try to quit drinking altogether.
- Alcohol abuse can lead to alcohol dependence or alcoholism, especially when the alcohol abuse goes on for a long time. [10] X Trusted Source Centers for Disease Contrp and Prevention Go to source
- If you enjoy social drinking but don’t want to overdo it, you can learn how to change your relationships with your drinkers, so you can enjoy a little drink without worrying about it. left out of the conversation.
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Set clear goals for yourself. Whether you think you just need to drink a little less or you need to quit drinking altogether, setting specific goals is essential to your success. And remember, you can’t change that overnight, you need to be persistent for a certain amount of time. [11] X Trusted Source HelpGuide Go to the source Setting clear goals also helps you achieve good results in a variety of situations.
- If you decide to drink less, set a specific goal of what days you will drink and which days you will not drink. For example, “I only drink on Saturday nights and Wednesday afternoons. The rest of the days I won’t drink.”
- You also need to set a limit for the amount of alcohol per drink. Write it down on a piece of paper and always keep it in your wallet. For example, “I will only drink up to 3 beers on Saturday night and only 1 cocktail on Wednesday afternoon”.
- If you want to quit drinking altogether, set a time limit for yourself. For example, “By July 31, I will no longer drink alcohol.”
- If you’re a heavy drinker, suddenly giving up alcohol completely can lead to several dangers, leading to symptoms such as anxiety, weakness, irritability, fatigue, nausea and vomiting. , insomnia, sweating, hallucinations, confusion, fever and agitation. [12] X Trusted Source HelpGuide Going to the source Quitting alcohol slowly is easier than waiting until your goal date and then trying not to drink a single drop. [13] X Research Source
- Some studies have suggested that drinking a little alcohol a day (no more than 1 drink) can help reduce the risk of getting drunk. [14] X Research Source
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Consult your doctor. If you think you have a problem with drinking, you should tell your doctor. Health professionals can find the safest way to help you quit drinking. Your doctor can also refer you to alcohol addiction specialists, such as a counselor or a psychologist, if necessary. Before seeing your doctor, you should prepare a few things in advance: [15] X Trusted Source Mayo Clinic Go to source
- How often do you drink and how much do you usually drink each time? Don’t worry about how your doctor will judge you, if you don’t honestly talk about your drinking habits, they won’t be able to help you.
- What symptoms have you experienced while drinking? For example, headache, nausea, exhaustion…
- Personal information such as any major events or life events (eg divorce, starting college or starting a new job…)
- Any medications, supplements and vitamins you are taking.
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Tell a loved one that you think you’re in trouble. It can be uncomfortable to tell the truth, but if you’re struggling with drinking and feel you need to quit drinking, talking to loved ones, friends, and loved ones can help. Take responsibility and that’s the first step when you admit that you’re in trouble and need to get over it. [16] X Trusted Source HelpGuide Go to Source
- Tell your alcoholic friends that you are very worried this momentary pleasure will lead to serious consequences. Emphasize that you are not judging or asking anyone to change their habits. Ask them to support you and explain that you still really want to join them, get along with them — you just don’t want to get drunk (or get too drunk). For example: “I don’t like some of the effects alcohol has on me. It interferes with my life so I think next time I will drink a little less. It’s just that I see it that way, I still look forward to having fun with everyone; I will drink Coca cpa instead of cocktails.”
- If other members of your family also drink, consider whether drinking with everyone you can overcome the temptation. If so, tell your loved one that you want to quit drinking. It can be essential to help your family quit drinking, especially if you want to quit drinking completely. If you tell your loved ones how important it is, they’ll be more than happy to support you. [17] X Trusted Source HelpGuide Go to source
- But if you’re a heavy drinker, ask friends and family to help you stay away from places where you might drink. It’s best to stop going to bars with friends if you don’t want to make your alcohol addiction worse.
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Learn to recognize situations that make you want to get drunk. If you suddenly want to get drunk then you need to confront the reason why you want to do it, only then can you listen to yourself and stay away from the temptation. What makes you want to drink? Is it a special event? Or because of a special person, or because of the mood, you want to get drunk? [18] X Research Sources
- Learning to be like others is often a major cause of drunkenness, especially among young people. For example, about 90% of alcohol is consumed by young people under the age of 21. [19] X Trusted Source Centers for Disease Contrp and Prevention Go to the source It can be tempting when you’re trying to drink to prove yourself or to catch up with friends at a party. People who don’t have a problem with drinking or maybe have but don’t realize will always force you to “just have one more drink”. If your friends continue to get drunk in front of you or try to force you to drink, keep your distance from them. [20] X Research Sources
- Many people borrow alcohol to relieve stress. If you’re thinking about using alcohol to overcome stress in your home life, relationships, or work, you need to let yourself truly relax and find more positive ways to let go of the stressors. Stress and control emotions instead of using alcohol to relieve sadness.
- Boredom is also one of the reasons people want to drink. If you’re drinking alone on a Friday night, it’s not because you’re depressed, but because you can’t think of anything else to do. Or if you are in the habit of drinking regularly like going to the market, try to use that time for healthier and more active activities.
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Keep a drinking diary. This may sound “old-fashioned” to you, but if you’re drinking regularly and feeling down on yourself, keeping a record of your drinking habits will help you get answers to a lot of questions. subject. When drinking alcohol people often fall into a state of denial and it is difficult to know exactly why you are drinking. Keeping a detailed record of your drinking habits can help you uncover things about yourself that you may have forgotten or may not have remembered.
- The National Institute on Alcohol Abuse has launched a “Urge Tracker” [1] that can help you record your progress, how you react, and plan for the next one.
- Think about the last time you got drunk and write about what happened that day. What do you remember about that night? What causes you to drink alcohol? What did you do the next day and how did you feel?
- Continue to record how many times you drink alcohol over the next week. When do you feel like drinking? When do you think about drinking? Why do you want to drink? Try to focus on the times when you are impulsive, so you can better understand your way of thinking.
- You can also find a few more apps on your phone, like the MyDrinkAware app, to help you keep track of how much alcohol you drink, which will come in handy when you want to quit drinking.
Drink less
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Set drinking rules for yourself. It’s important to keep your goals in mind if you want to drink less alcohol. You can help stay true to your goals by setting rules to keep you on track whenever you’re exposed to alcohol. Everyone’s guidelines may be different, and you have to find what works for you. Here are a few suggested guidelines that can help you limit your alcohol intake:
- Never drink alcohol before parties or gatherings
- Never exceed the limit set by the National Institute of Alcohol Abuse: [21] X Research Source
- For women: no more than 3 drinks/day, and never more than 7 drinks/week.
- For men: no more than 4 drinks/day and 14 drinks/week.
- Never drink alone.
- Stick to your goal limits (e.g. “only two beers on Saturday”).
- Avoid drinking with people who are intoxicated or addicted to alcohol.
- Never use alcohol to relieve stress.
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Be aware of only drinking “one glass of wine”. The National Institute on Alcohol Abuse has set the standard for alcohol in 1 glass of wine is about 14g. However, many people do not care about that standard. If you don’t know how much 150g of alcohol is, you can measure it with a specific capacity drinking glass. Remember, alcohol by volume (ABV) determines how much alcohol a glass of your drink contains. If you normally drink alcoholic beverages like beer (usually with an ABV of 6-9% but some also go up to 12%) ref>http://www.beeradvocate.com/beer/style/42 /</ref> calculate how much alcohol is in it. One cup can be calculated as follows:
- 340g beer or cider (5% ABV)
- 230-255g malt liquor (7% ABV)
- 140g wine (12% ABV)
- 40g (1 sip) brandy
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Drink slowly. If you get drunk very quickly and try to drink a lot at a time to be more relaxed, or if you are a “thirsty drinker”, drinking slowly and longer will help you get drunk. You can both enjoy alcohol longer and drink less in social situations. [22] X Research Source
- Depending on your ability, you can try not to drink more than 1 drink in an hour (For example, men tend to drink more than women)
- Using a straw to drink cocktails will help you drink longer.
- Instead of ordering a few glasses of wine, you should order only half a glass and take small sips slowly. That would be better than gulping down a glass of wine.
- Use wine with a little “ice”. When the ice melts, it will dilute the alcohol content in the wine. That way you can both drink longer and can add a little more water. [23] X Research Sources
- The body absorbs alcohol into the bloodstream much faster than metabolism. So the faster you drink, the longer the amount of alcohol stored in your body and surely the feeling of discomfort the next morning will make you regret. [24] X Research Sources
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Try to find work to do. The main reason why you keep drinking is because you are standing next to the bottle and have nothing else to do. Think about what you’d like to do if you weren’t walking around or joining a group? Dancing, talking, swimming, etc. can keep you busy and forget about drinking. Once you’ve stopped paying attention to it, you’ll drink a lot less.
- Make a detailed plan of what you will do when you can’t find anything to do. For example, if you can’t get over your drinking on your own, forgive yourself and find someone to talk to or do whatever it takes to get over your drinking. [25] X Research Sources
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Try to rehydrate 4 times the amount of alcohol you drink. Alcohol is a diuretic, which means it will dehydrate you. Your body can excrete up to 4 times the amount of alcohol or alcoholic beverages you drink. [26] X Research Source Drinking water also helps you consume alcohol more slowly. Drinking water helps limit the effects of alcohol, making you feel less irritable the next morning.
- For example, if you drink a cocktail that contains about 50g of alcohol, drink at least 200g of water before drinking another alcoholic beverage.
- Try to buffer something between drinks. Taking a few sips of soda or coke will help you slow down your drinking and have something to drink while not drinking. [27] X Research Source
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Drink only with meals. “Going out for a drink” is really a problem because at that point you are just drinking. But if you only allow yourself to drink with meals, that means you can enjoy your time at bars and restaurants with friends, but more importantly, you can limit the time you drink together. with meals. You can have a glass of wine or two with dinner, or a beer with a BBQ, but stop when the meal is over. [28] X Research Sources
- Drinking alcohol on an empty stomach will make you a lot more uncomfortable. Eating well before or while drinking will slow down the body’s absorption of the alcohol in alcohol, allowing time for metabolism. Fats and complex starches are great for this process. [29] X Research Sources
- After eating, you can drink a cup of coffee or a sip of water. Don’t continue drinking after you’ve finished eating. You can leave if the restaurant is crowded or you will be forced to continue drinking.
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Let’s say you really can’t drink any more. If you have a meeting with friends at a bar and are afraid that you will not be able to control yourself, try to do something to prevent yourself from drinking more. Use these ways to help yourself stay consistent with your goals, even if sometimes you don’t have the motivation to keep going.
- Bring only enough money for 2 glasses of wine and leave your payment card at home. Look at the menu and the time you have to choose exactly what you need and bring only enough money to pay for it.
- Drink more expensive wines. Because expensive wines contain fewer chemicals. Those chemicals are one of the causes of your discomfort and fatigue. Plus, because those wines are more expensive than the ones you normally drink, you can’t drink as much. [30] X Research Source
- Don’t buy alcohol to take home. If you regularly drink alcohol after work and want to avoid plowing through 6 bottles a night, you should immediately stop buying alcohol to take home. It’s hard to resist bottles of wine in the fridge, so don’t put alcohol in them.
- Use smaller cups. It is very easy to “overeat” when using a glass that is too big. For example, 1 glass of wine over 140g counts as “1 glass.” [31] X Source of Research You tend to binge drink if your wine glass is wide or when you hold it in your hand instead of placing it on the table. [32] X Research Source
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Set a fixed time frame for drinking. If you’re going to see friends and tend to want a little more, stick around for an hour and try to drink early in the morning. Setting a fixed time frame will help you limit drinking very effectively. If your appointment is around 9pm, get home by midnight or 1am at the latest. You should choose for yourself a certain time to go out and gather friends.
- Setting a limit doesn’t mean you should drink as much as you want before time runs out. Remember your goals otherwise having a goal won’t help you.
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There is always another option. You don’t have to have alcohol to be happy. Instead of going out drinking with friends, you can do something else. If you’re worried that you can’t resist the allure of the bar, try to arrange a movie, musical, or something else instead of hanging around the bar. [33] X Research Sources
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Practice saying no. You may find yourself in a situation where people invite you to drink you don’t want, or encourage you to drink on the day you set a goal to say no to alcohol. Refuse politely and firmly. [34] X Trusted Source HelpGuide Go to source
- Use eye contact when you want to say no to a glass of wine. It makes your rejection more powerful. [35] X Research Source
- Please keep your answer short and simple. Sometimes people will not be able to understand what you mean if you talk too long. Say it firmly and to the point, for example, “No thanks, I don’t want to” or “No thanks, I promised not to drink today, if I did I would be extremely disappointed. about me.”
Stop drinking wine
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Eliminate alcohol from your life. If you have a cupboard full of alcohol, get rid of it. Dump all the wine, sell the bottles, and give up your liquor cabinet. Remember that just seeing alcohol can spark your desire to drink. [36] X Trusted Source HelpGuide Go to source
- If you often turn into pubs on your way home, choose a different path. Go straight home or find somewhere to relax after work, like gym, yoga…
- Avoid drinking places and ask friends for help with the process of quitting. Sometimes, if not intentional, you can go to a bar with friends. Try to stay away from temptation as much as possible.
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Quitting alcohol will have a beneficial effect on the body. It is not necessary to drink alcohol every day to increase the amount of alcohol. Although not often, if you have quit drinking, getting drunk can still affect your body. Or even if you’re just trying to drink less, you should still pay attention to the warning signs, which can lead to stress and over-drinking if you’re not careful. If you are regularly drunk, you will experience some of the following symptoms: [37] X Research Source
- Sweat a lot
- Nausea
- Headache
- Dizziness or shaking, unsteadiness
- Insomnia
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Tell your loved ones about your goals. You’ll need support from family and friends to get through this phase. Tell them that it’s not that you want to drink more in moderation, but that you want to quit drinking altogether. [38] X Trusted Source HelpGuide Go to source
- If you face pressure and temptation from people who are not supportive of you, it’s better to keep your distance from them while you quit drinking. It will be difficult to stand your ground if you are constantly in contact with people who are drunk or addicted to alcohol. [39] X Research Sources
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Talk to your doctor about the use of alcohol cessation medications and how to quit drinking slowly. Alcohol cessation drugs are prescription drugs that work to make people feel less craving for alcohol because it produces symptoms such as irritability and fatigue almost immediately by interfering with the liver’s ability to metabolize alcohol. [40] X Research Source It helps you overcome cravings for alcohol. You can also take some other sedatives prescribed by your doctor to reduce stress and cope with cravings for alcohol. Talk to your doctor to find the best solution for you.
- If you’re addicted to something else, be careful when trying to stop. When quitting addictive substances such as cocaine, opium, heroin and some other drugs, it is necessary to have close supervision of medical staff. A sudden change in the dose of a drug can cause serious complications and even death. [41] X Research Sources Herman, MA, & Roberto, M. (2015). The addicted brain: understanding the neurophysipogical mechanisms of addictive disorders. Frontiers in Integrative Neuroscience, 9, 18.
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Use other beverages instead of alcohol. If you’re psychologically forced to drink beer after work, replace beer with something healthier. Pour cold tea into the cup you usually drink beer, sit in your usual position and enjoy the “drinking” feeling as always but without alcohol. You can take soda, tea, coffee, smoothies and some other drinks in turn.
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Don’t argue your quit drinking with others. When you decide to give up alcohol completely, there will be people – especially the people you drink regularly with – who will try to convince you that there is nothing wrong with you, or will want to discuss it with you. It’s best to avoid arguing or discussing whether you really need to. It’s your own problem, not anyone else’s. [42] X Research Source
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Seek support from community groups. Being alone is always very difficult. You should receive care and support from relatives, friends, who are willing to support you to quit drinking. This will make it easier to quit drinking.
- Joining an alcohol help group (AA) is a very popular and one of the most successful ways to quit drinking. Even if you don’t intend to speak out seriously about drinking, it’s a good idea to attend meetings a few times, where you’ll find strong support and share real-life experiences to quit drinking.
Advice
- Don’t have the thought of “don’t get drunk and don’t go home” when participating in a celebration. Instead, think about why and who is with you for the holiday.
- Not everyone gets drunk because of alcohol. Sometimes binge drinking is a sign of alcoholism. If you realize that alcohol has had a very negative impact on your life but can’t stop drinking, you may be an alcoholic. If you’re worried that your drunkenness is getting worse, more than a bad habit, it’s actually very self-indulgent then you should seek real help from people.
Warning
- Do not drive when you are drunk. Be responsible and call a hired driver or even get someone more sane to drive.
- Binge drinking can be caused by toxins in alcohol. Signs of alcohol intoxication are: confusion, loss of control, vomiting, seizures, slow or abnormal breathing, blue or pale skin, low body temperature, and unconsciousness. If someone has been drinking and develops these symptoms, call 911 immediately. [43] X Trusted Source Mayo Clinic Go to Source
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This article was co-written by Tala Johartchi, PsyD. Dr. Tala Johartchi is a clinical psychologist living in downtown Los Angeles, California. With knowledge and training in empiric treatments, along with principles of therapy/behavior, Johartchi specializes in helping individuals, couples and families with substance use disorders, love addiction syndrome, emotional dependence, post-traumatic stress disorder, as well as other common disorders such as depression, anxiety, relationship/attachment difficulties. She holds master’s and doctoral degrees in clinical psychology from the American School of Psychology at Argosy University, San Francisco.
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According to the Centers for Disease Control and Prevention, the most common cause of excessive alcohol consumption is binge drinking. [1] X Credible Sources Centers for Disease Contrp and Prevention Go to the source It’s a common problem in most countries around the world. [2] X Source of Research Drunkness is not the same as alcoholism (excessive alcohol abuse) but it also causes a lot of harm to health. [3] X Research Source Whether you just want to drink a little less alcohol or quit drinking altogether, you can learn to set goals for yourself, holding yourself accountable for achieving them. and try your best to change yourself to succeed.
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