How To Stop Drinking Alcohol
If you’re looking for ways to stop drinking alcohol, you’re not alone. Nearly 29.5 million Americans aged 12 and older met the criteria for alcohol use disorder (AUD) in 2021, according to SAMHSA. While quitting isn’t always easy, it is absolutely possible—and increasingly accessible thanks to new tools and support systems.
Whether you’re aiming for abstinence or simply want to cut back, this guide offers practical steps, medical insights, and helpful resources to support your journey.
What is Alcohol Use Disorder?
Alcohol use disorder (AUD) is a medical condition characterized by the inability to control alcohol use despite negative consequences. Symptoms may include a strong craving for alcohol, withdrawal symptoms when not drinking, and continued drinking despite personal or professional harm.
Left untreated, AUD can lead to serious health issues, including liver disease, cardiovascular problems, and cognitive decline. Learn more about alcohol-related health risks via the CDC.
Steps to Stop Drinking Alcohol
1. Evaluate Your Drinking Habits
Start by assessing how much and how often you drink. This self-awareness can help you determine whether you need to quit entirely or aim to reduce your intake. If you’re unsure, our guide on how to tell if you’re drinking too much can help.
2. Set Clear, Achievable Goals and Motivations
Understanding your personal reasons for wanting to stop or reduce drinking is a powerful motivator. Ask yourself:
- Why do I want to make this change?
- How does alcohol affect my daily life, health, or relationships?
- What goals would I like to achieve by drinking less or not at all?
Make a list of your reasons to quit and keep it somewhere visible—like your phone or bathroom mirror—as a daily reminder.
Then, set specific goals based on your motivations. For example:
- “I want to reduce drinking to weekends only.”
- “I’ll limit myself to two drinks when I do drink.”
- “I want to feel more energized and focused during the week.”
Identify any potential barriers ahead of time—like social events or emotional triggers—and make a plan to handle them. Personal goals help you track progress and stay focused on your long-term vision.
3. Create a Support System
Tell close friends or family about your decision. You can also seek professional support through telemedicine programs that offer virtual medical care, coaching, and group support from the comfort of your home.
4. Consider Medications for Alcohol Use
FDA-approved medications such as naltrexone, acamprosate, and disulfiram can significantly improve your chances of success. Learn more in our article on medications that help you stop drinking.
5. Develop Coping Strategies
Cravings and triggers are part of the process. Practice mindfulness, engage in sober activities, and build new routines. Check out our suggestions on what to do instead of drinking.
Making a Practical Plan to Cut Back or Quit
Having a clear plan increases your chances of success. This isn’t just about cutting back—it’s about knowing how you’ll do it, when, and why. Here are several elements to include:
- Set a budget: Limit how much money you’re willing to spend on alcohol. Only carry that amount when going out.
- Keep a drinking diary: Record how many drinks you have each day, what type, where you were, and how you felt. This helps you identify patterns and triggers.
- Decide on the number of drinking days: Set a realistic limit per week or month (e.g., weekends only).
- Set a drink limit per occasion: Choose a fixed number of drinks you’ll allow yourself when drinking.
- Plan to avoid drinking in high-risk situations: Consider avoiding bars early in your journey or saying no to invitations that may tempt you.
- Create alternatives for holidays and events: Bring your own non-alcoholic options and plan activities that don’t revolve around drinking.
- Prepare for cravings: Know in advance what to do when cravings hit—go for a walk, practice deep breathing, or contact someone in your support system.
These cutting down tips can help reduce the chances of memory loss, risky behavior, or regret. Building a personalized plan around your habits, goals, and triggers keeps you accountable and gives structure to your change process.
Every small action contributes to a bigger result. Customize your plan to fit your lifestyle, and revise it as you learn what works best for you.
Understand and Manage Your Triggers
Recognizing what causes the urge to drink can help you stay in control. Common triggers include:
- Stress after work
- Social pressure at parties
- Certain environments or routines (e.g., watching TV)
Tips for managing triggers:
- Replace drinking with another habit (e.g., tea, exercise, hobbies)
- Avoid high-risk environments during early recovery
- Use mindfulness or deep breathing to sit through cravings
How to Handle Social Pressure
Navigating social settings can be tricky, but preparation helps. Practice saying:
- “No thanks, I’m cutting back.”
- “I’m driving tonight.”
- “I’ve got an early morning.”
Bringing your own non-alcoholic drink and focusing on social connection rather than drinking can help you stay on track.
Tracking Progress and Handling Setbacks
Setbacks are normal. Most people need several attempts before they succeed long-term. If you slip:
- Reflect without judgment
- Reaffirm your goals
- Try a new strategy
Celebrate small wins like one week alcohol-free or choosing not to drink at an event.
Benefits of Quitting Alcohol
Short-Term Benefits
- Better sleep and more energy
- Improved mood and focus
- Clearer skin and better digestion
Long-Term Benefits
- Lower risk of cancer and heart disease
- Weight loss and better metabolism
- Improved brain function and memory
Customizing Your Plan
No single solution fits everyone. Some strategies may work better for your lifestyle than others. If one approach doesn’t stick, adjust your plan. Flexibility improves your chances of long-term success.
Stopping Drinking Without AA or Rehab
AA works for many, but it’s not the only path. If you’re looking for an alternative, consider programs like SMART Recovery or Telehealth services that provide structure without requiring total abstinence.
Explore our specific guides:
Staying Sober and Preventing Relapse
Relapse is common, but manageable. Our guide on “How To Prevent Relapse—or Bounce Back From It” offers insight into navigating tricky social situations.
Additional support includes:
- Sober activities to replace drinking
- Motivational tools to keep you on track
- How to taper off alcohol gradually
Moderation as an Option
For some, moderation—not abstinence—may be more realistic. Learn more about moderation-based approach and support controlled drinking.
Consulting Healthcare Professionals
Working with medical professionals can make a significant difference in your success when it comes to stopping or reducing alcohol use. At Ria Health, our program is built around support from licensed doctors, therapists, and recovery coaches who specialize in substance use disorders and mental health.
Here’s how expert medical support can help:
- Personalized feedback based on your health history and goals
- Medical monitoring during the withdrawal process, if needed
- Support for co-occurring conditions, such as anxiety or depression
- Access to inpatient or outpatient treatment facilities if your situation requires it
- Guidance from trained therapists and addiction counselors
Our approach combines the best aspects of professional care with the convenience of telemedicine—allowing you to receive expert support from your phone, on your schedule.
How Ria Health Can Help
Ria Health offers a comprehensive program that includes:
- Medical supervision from addiction-trained physicians
- FDA-approved medications to reduce cravings
- Weekly coaching sessions
- Digital tools to track your progress
All accessible from your smartphone. Learn more about how our program works.
Final Thoughts
Quitting alcohol is a deeply personal journey, but you don’t have to go it alone. With the right combination of tools, support, and information, long-term change is possible.
Explore our full library of resources to find a plan that works for you—and when you’re ready, take the first step with Ria Health.
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