How To Stop Drinking Alcohol
Concerned you’re drinking too much? Take our alcohol use survey to find out where you stand.
If you’re reading this, it’s likely that you’re already aware of the dangers and health risks associated with excessive alcohol consumption. Perhaps you’ve encountered its impact firsthand, or maybe you’ve witnessed its effects on someone close to you. Recognizing the need for change is a critical first step, and searching for ways to stop drinking is a commendable action toward reclaiming control over your life.
This article is designed to guide you through practical steps and supportive strategies that can assist you in your journey toward sobriety. From preparing your mind and environment for this significant change to finding the right support systems, we aim to equip you with the tools needed for successful and lasting sobriety.
Understanding Your Relationship with Alcohol
One of the first steps in learning how to stop drinking alcohol is recognizing the patterns and reasons behind your use. Maybe you drink to combat loneliness or boredom with your routine. Or perhaps you started drinking due to social pressure, and over time it’s become a part of your daily ritual.
Whatever the case may be, self-assessment can help you better understand your relationship with alcohol and make quitting feel more achievable.
If you aren’t sure how to assess your drinking, online tools and questionnaires can help. To start, Ria Health’s free 11-question alcohol use survey can help you determine whether your drinking is within normal limits, or if it is potentially becoming harmful. You can also keep a drinking journal to record things like:
- The number of drinks you have each day. You may also wish to record the type of alcohol, when you drink, and whether it’s tied to another habit or occasion.
- Alcohol’s impact on your life. For example, does it affect your health, mood, relationships, or ability to perform at work or school?
- Your triggers and motives for drinking.
- Your emotions before, during, and after you drink.
Table of Contents
Preparing for Change
After assessing your relationship with drinking, the next step is to prepare for change. Removing any habit from your life—even a damaging one like drinking—can be a difficult transition, especially for those with alcohol use disorder (AUD). Fortunately, there are a few key steps that can help you set yourself up for success:
1. Set Clear, Achievable Goals
Some people will aim to quit drinking immediately, while others will want to cut back over time. In any case, setting clear goals—whether that means abstinence or tapering with weekly milestones—can serve as a guide for quitting. However, it’s best to talk to your doctor if you plan on quitting abruptly (cold turkey), as alcohol withdrawals can be dangerous for some. If you are drinking five or more drinks a day, it is unsafe to quit abruptly on your own, putting yourself at risk of medical complications such as an alcohol withdrawal seizure. You may need an in-person alcohol detoxification program.
2. Modify Your Environment
Next, you’ll want to identify potential triggers in your environment and plan how to avoid them. Clearing all of the alcohol out of your house is a great first step. It can also be helpful to keep yourself away from situations where heavy drinking is the norm, such as bars, clubs, or parties.
3. Build a Support System
The third way to prepare for quitting is to build your support system. Letting your loved ones and friends know about your decision can empower them to make supportive choices, like refraining from drinking around you or offering you alcohol. Your close friends and family can also check in with you regularly, lend a listening ear when you have cravings, and join you in sober activities more often.
Methods To Stop Drinking
After preparing to quit alcohol, you can then consider the methods that might work best for you. For those navigating how to stop drinking, there are two main approaches:
DIY Strategies
DIY strategies are simple tools that you can start right away, without the need of professional help. These might look like:
- Setting drinking limits
- Keeping a drinking diary where you monitor your goals and progress
- Finding alternatives to alcohol, such as mocktails, tea, or alcohol-free beer
- Steering clear of high-risk situations and places where you usually drink
If you’re planning to start with DIY methods, it’s important to note that it isn’t safe for everyone to quit cold turkey. If you are a heavy drinker and plan to quit on your own, you may need to taper off to avoid any negative health effects from stopping abruptly.
Professional Help
Learning how to stop drinking alcohol can feel daunting to do on your own. In some cases, it might be better to enlist professional help so you can follow a clearer, more structured path to recovery. A few main treatment options include:
- Online treatment programs such as Ria Health offer medications, coaching, and support from medical professionals. These can be more flexible and affordable than traditional options, but still offer well-rounded support.
- In-person treatment. If you prefer face-to-face support, on-site options can be a great resource. Outpatient treatment programs offer more flexibility, while inpatient treatment can be the best choice for intensive cases.
- Therapy and counseling. Whether through a treatment program or on its own, substance abuse counseling can help you work through underlying issues related to your drinking. Research shows that a type of therapy called cognitive behavioral therapy (CBT) may be especially helpful in recovery.
Support Systems
Social support from family and friends can help you work through cravings, manage your emotions, and gain a sense of connection and belonging. In addition, research suggests that social support may be linked to better sleep, higher self-esteem, and lower levels of anxiety and depression in recovery.
You can also find support in peer recovery groups like Alcoholics Anonymous (AA). There are also alternative options to AA if you are not looking for the traditional approach. Additionally, you can join social media groups, forums, or virtual support meetings if you can’t always make it to in-person ones. These online groups can be a great alternative for those who work odd hours, have mobility issues, or lack transportation.
Maintaining Sobriety
After you stop drinking, the next step is building a lifestyle that helps you maintain your sobriety. It can take time, but adding new habits—like mindfulness, exercising, and creating new life goals—can help you start the journey.
It’s also important to know that recovery will come with obstacles, and relapse is often part of the process. Thankfully, you can equip yourself with tools and resources to prevent relapse (and get back on track should it occur).
Additional Resources
Blogs like the Ria Health Blog have hundreds of articles covering topics like the health effects of drinking, recovery tips, and much more to support your journey. Books can be another great resource for stories, insight, and encouragement from those with lived experience in addiction. Some popular recovery books include:
- “The Recovery Book” by Al J. Mooney
- “The Big Book of Recovery” by Alcoholics Anonymous
- “In the Realm of Hungry Ghosts: Close Encounters With Addiction” by Gabor Maté
To stay better informed on addiction research and statistics, you can also explore resources like the CDC and the National Institute on Drug Abuse (NIDA).
Finally, if you find yourself in need of emergency help, you can call:
- 1-800-662-HELP (4357): Substance Abuse and Mental Health Services Administration’s (SAMHSA) National Helpline
- 988: Suicide and Crisis Lifeline
Choosing the Right Path for You
Learning how to stop drinking can be one of the most difficult, transformative, and rewarding challenges a person ever goes through. While you may face setbacks—and it can take a few tries before getting there completely—it’s important to remind yourself that recovery is possible.
Ultimately, it’s best to consider all of your options, including in-person treatment, online programs, and DIY tools that you can use right now. This way, you can choose the path that best fits your unique circumstances.
If an online program like Ria Health feels like a good fit for you, our team is here to connect you with the support you need. From anti-craving prescriptions to medical support and recovery coaching, our program aims to make the most impactful aspects of treatment more accessible for anyone wanting to quit or cut back. Schedule a call with a team member today to get started, or learn more about how it works.
