How to Stop Drinking: 9 Expert Tips

For me, I have chosen not to drink at all and I have been sober 22 years. I might be able to return to drinking but I am not sure if I would be successful. So I conclude that it is just not worth the risk. I have too much that I am happy about in my life and I don’t want to lose that. You might wonder why you can’t control the amount you drink whilst many others can. You might worry that there is something fundamentally wrong with you.

Make sure you eat something before you head out, especially if you’re unsure whether food will be served. Eating before you start drinking helps you absorb alcohol, slowing down the effects. It’s always best not to drink on an empty stomach. But it’s certainly possible to limit your drinking and enjoy yourself, with no hangover or regretful moments involved. In this post, we’ll talk about how to drink responsibly in social situations—and still have fun.

What causes alcohol use disorder?

Holding a drink with lime or lemon may deter others from thinking you are not drinking an alcoholic mixed drink, and they may be less likely to offer you another drink. Remember, you are more aware that you are not drinking your normal amount or that you have reduced your consumption, and others probably aren’t how to control drinking even aware that you made any changes. The well-known acronym “HALT” captures this eloquently. HALT stands for Hungry, Angry, Lonely, and Tired. These are the types of feelings people will experience as they reduce their alcohol or drug use. It reminds us to halt, or stop, and pay attention to what we need.

how to control drinking

That is part of the therapy and part of the struggle to determine what role exactly alcohol plays in her life. It is not up to your wife’s therapist to make these decisions it is up to your wife.

Signs and Symptoms of Binge Drinking

Painting, board games, playing a musical instrument, woodworking — these and other activities are great alternatives to drinking. Drink soda, water, or juice after having an alcoholic beverage.

  • Talk to your doctor or an addiction specialist to learn more.
  • It also comes with some significant downsides.
  • Instead you’re energized and you remember all the interesting little details of a fun night with family or friends.
  • You just have to listen and learn from your body.
  • Yet, alcohol generally doesn’t do much to relieve these concerns long-term.

When alcohol-dependent people try to stop drinking, they may feel anxious and irritable—so they may drink some more, and it becomes a vicious cycle. About 18 million Americans have an alcohol use disorder. Drinking too much alcohol raises your risk of injury and accidents, disease, and other health problems. Heavy drinking is one of the leading causes of preventable deaths in this country, contributing to nearly 88,000 deaths each year.

Tell family members and friends you want to get healthier.

You do not have to drink just because others are, and you shouldn’t feel obligated to accept every drink you’re offered. Stay away from people who encourage you to drink. NYC-based content strategist with over 3 years editing and writing in the recovery space. Strong believer in accessible, empathic, and fact-based communication.

  • Together, you can support one other while increasing your drive and accountability by quitting drinking.
  • Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research.
  • But it’s certainly possible to limit your drinking and enjoy yourself, with no hangover or regretful moments involved.
  • Drink one glass of water after each alcoholic beverage.
  • To get more information about alcohol addiction treatment options or even just to find out more about what dependence on alcohol looks like.

Mental health and wellness tips, our latest articles, resources and more. Rethinking Drinking – Tools to help you check your drinking patterns, identify signs of a problem, and cut back. Consider staging a family meeting or an intervention, but don’t put yourself in a dangerous situation.

Why Do I Black Out When I Drink Alcohol?

Family and friends can provide encouragement and support when you stop drinking. It focuses on reducing alcohol use and the potential harms that come with it, with an emphasis on finding the best approach for your situation, not anyone else’s. Maybe your concerns center around your reasons for drinking rather than the amount. Plenty of people use alcohol to numb emotional pain or face stressful situations more easily. It’s common to drink to lighten tension on a first date or before a difficult conversation. Maybe you don’t think you depend on alcohol, exactly, but you still wonder whether you might be drinking too much. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

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As you seek help for alcohol addiction, it’s also important to get treatment for any other psychological issues you’re experiencing. Your best chance of recovery is by getting combined mental health and addiction treatment from the same treatment provider or team. If abstaining completely from alcohol does not feel right to you, try setting a limit on how much you drink. You might consider reducing the amount you drink, only drinking on certain days or during certain hours, or avoiding particular types of alcohol. Also consider asking family or friends to help you monitor your alcohol intake. Ria Health’s online program offers support for the Sinclair Method, and an array of other solutions, 100 percent from an app on your smartphone.

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