Instead of aiming for complete abstinence, for instance, aim to drink fewer than seven days a week. “Try sober Mondays or sober Mondays through Wednesdays,” he says. To determine whether—and where—you fall in the alcohol use disorder (AUD) spectrum, answer the following questions. If you’re having difficulty sticking to your goal or just want some extra guidance, consider reaching out for professional support. You might run into obstacles along the way that tempt you to drink.

Why should you quit drinking alcohol?

First imagine the situation and the person who’s offering the drink. Then write both what the person will say and how you’ll respond, whether it’s a broken record strategy (mentioned above) or your own unique approach. Rehearse it aloud to get comfortable with your phrasing and delivery. Also, consider asking a supportive person to role-play with you, someone who would offer realistic pressure to drink and honest feedback about your responses.

Long-term strategies

• It’s also important to note that delirium tremens can be life-threatening.
• Alcohol disrupts the chemical balance in your brain and affects the way you think, feel and behave.

With all these negative side effects, it’s only logical to want fast relief. It’s available everywhere, socially accepted (and sometimes encouraged), and it offers quick stress and pain relief. Naturally, living a busy lifestyle with little work-life balance while managing daily life isn’t easy. Without prioritizing self-care and healthy drinking after work habits, it’s no wonder why we’re all looking to something external to feel better fast. For additional support, see the activities on drink refusal skills and handling urges to drink. Maybe you experience your strongest cravings when you feel anxious or stressed or find yourself facing conflict with someone you care about.

Engage in other activities

Dr. Streem says that if your goal is to stop drinking altogether, you’re more likely to have success quitting all at once, rather than weaning off alcohol. But that advice changes if you’re living with alcohol use disorder. Laying it all out in black and white can take time and some serious self-examination. Understanding your habits and your motivations to quit drinking can help you understand the change you’re making in your life and reinforce why it’s important.

In the meantime, you can stay connected with friends by suggesting alternate activities that don’t involve drinking. The first alcoholic drink I had was a lemon Hooch in a gay club called the Palm Beach in south London in 1991. For the first time in my life the anxiety and self-consciousness I thought was just my personality melted away.

• They can recommend treatment options that can help, including therapy and medications.
• The person gets caught between their conflicting beliefs and is unable to restore internal consistency no matter what they do.
• This is because alcohol can cause changes in brain chemistry, which can lead to cognitive problems.
• However, the best strategies are those that people respond to the best.
• It’s so hard for people to ask for help because they might get judged,” he says.

Wanting to not take part, to stay cool, to project an untouchable image to people is part of the problem. When no one talked to me I saw it as evidence that everyone else was horrible and unfriendly. Understanding what emotional intelligence https://ecosoberhouse.com/ looks like and the steps needed to improve it could light a path to a more emotionally adept world. Jeanette Hu, AMFT, is a San Francisco-based therapist who helps people to become curious about their relationship with substances.

Maintain a healthy diet

Careers – Join Our Team