If you sense that your relationship with alcohol requires a transformation, you’re not alone. Recent data from 2021 reveals that at least 1 in 10 individuals aged 12 and older in the US exhibited symptoms of alcohol use disorder (AUD) in the previous year.
These symptoms range from an inability to stop drinking once started to a distracting craving for alcohol and the impact on personal and professional relationships. Overcoming issues with alcohol is a widespread challenge, and deciding to quit can be daunting, especially given alcohol’s significant role in our social lives and culture.
While excessive drinking can affect any individual of any sex, it is often listed as one of the 5 worst health concerns of men.
The encouraging news is that contemplating sobriety, whether temporarily or permanently, is a significant step forward. Acknowledging that something is going on with your drinking that isn’t fitting in with your life marks the initial progress.
Before delving into the next steps, we need to a crucial point: if you’re a chronic, heavy drinker (consuming five or more drinks a day for men or four or more for women) attempting to quit abruptly puts you at risk of alcohol withdrawal syndrome, a potentially perilous situation. In some cases, this can require medical attention and be life-threatening.
If you find yourself in this situation, consult a physician to determine if a medically supervised detox is necessary, and explore addiction treatment options. Facing this alone is not an option.
Regardless of your drinking habits, it is very important to seek support as you embark on a life without alcohol. Your support system could encompass loved ones, evidence-based methods for habit change, and medical professionals such as your primary care physician, psychiatrist, or therapist.
Discussing this with a doctor or sharing it with a family member or friend requires courage. If you’ve reached this point, you’re already making progress.
Now, let’s explore how to reach the sobriety you desire and how to maintain it.
Seeking professional guidance
Initiating the conversation
Whether you’re considering a temporary break from drinking or committing to a life without alcohol, involving healthcare professionals in your journey is crucial.
If you don’t have a primary care doctor, consider visiting a free health clinic in your vicinity.
Overcoming the unease
It’s natural to feel uncomfortable discussing your alcohol consumption with a doctor, but honesty is paramount. Treat this conversation like any other medical inquiry.
Instead of making excuses, focus on practical questions. Addressing the links between heavy alcohol use and health conditions such as diabetes and heart disease can help you and your doctor identify relevant health markers, like blood pressure, and motivate you to maintain a sober lifestyle.
Mental health considerations
Informing mental health professionals about your decision to quit drinking is essential. Many individuals with alcohol use disorder (AUD) also have coexisting mental health conditions. Not treating the anxiety or depression associated with excessive drinking means you will only be addressing half of the problem.
If you don’t currently have a therapist, now is a good time to explore this option. Therapists can provide insight into the underlying reasons behind excessive drinking and help develop new strategies for coping with emotions.
Cognitive-behavioral therapy (CBT) is a particularly effective intervention for alcohol use disorder. CBT assists individuals in understanding the role of alcohol in their lives, identifying automatic thoughts and behaviors associated with alcohol, and replacing them with healthy coping mechanisms.
Finding the right support
To locate mental health professionals experienced in addiction treatment, consider using online directories. These platforms allow you to filter your search for specific support related to substance use.
Whether consulting with medical or mental health professionals, remember that their support is a fundamental aspect of your journey to sobriety. Seeking help is a commendable step towards a healthier and more fulfilling life.
Start with a sobriety trial run
It is a good idea to start with a trial period of sobriety, even if your ultimate goal is a lasting change. This trial run, even if for just a few weeks, can yield noticeable physical and mental benefits, such as improved sleep, reduced anxiety, and enhanced gastrointestinal well-being.
Oftentimes, men prefer video games and alcohol over sleep, which may lead to chronic fatigue. Individuals who abstain often wake up feeling rested and invigorated.
Positive effects supported by research
Numerous studies support the health advantages of experimenting with sobriety. A 2016 study revealed that moderate drinkers who took a month-long break, similar to Dry January, experienced improved concentration and reductions in cholesterol, blood pressure levels, and liver fat.
Alcoholic fatty liver disease, associated with excessive drinking, can lead to immune system suppression, inflammation, cell damage, and progression to alcoholic hepatitis and cirrhosis.
A temporary break from drinking can have lasting positive effects on alcohol consumption habits, with more than two-thirds of participants reducing instances of excessive drinking for six months post their initial 30-day alcohol-free period.
Changing perspectives for long-term success
Viewing sobriety as a temporary challenge rather than a permanent lifestyle change can make the journey more manageable. The Alcoholics Anonymous philosophy of “one day at a time” emphasizes that abstaining for 24 hours feels less overwhelming than contemplating a lifetime without alcohol.
This shift in perspective makes the process more achievable and less daunting, increasing the likelihood of sustained sobriety.
Incorporating short-term sobriety trials into your journey can not only unveil immediate benefits but also lay the foundation for lasting positive changes in your relationship with alcohol.
Experimenting with sobriety offers insights into the impact of alcohol on your well-being and empowers you to make informed decisions about your long-term health.
Identifying triggers for a successful sobriety journey
Drinking habits seldom exist in isolation. It is advisable to have a comprehensive approach to sobriety, exploring not only internal triggers but also external factors influencing your urge to drink.
Consider environments, social contexts, and external stimuli. Closely examine the people, places, and things that might contribute to your drinking habits, incorporating these insights into your personalized recovery plan.
Analyze past patterns
A crucial step in planning a successful sober lifestyle is reflecting on situations that trigger the desire to drink. Professionals recommend looking beyond internal cues and examining external factors that may amplify the urge for a beer or multiple drinks.
Reflect on the month before deciding to quit, taking notes on when, where, and with whom you typically drink.
Identify patterns, such as recurring heavy drinking at specific venues, trying to keep up with a partner’s alcohol consumption, or feeling socially anxious in certain friend groups or workplace cultures centered around alcohol-related activities.
Creating avoidance strategies
Reviewing your notes will likely reveal patterns that guide your approach to the early stages of a booze-free lifestyle. This isn’t about blaming external factors for past drinking experiences; it’s about setting the stage for a successful, alcohol-free future.
Consider taking breaks from social situations where temptation is high, and setting boundaries to protect your newfound commitment to sobriety. Canceling plans during early sobriety is understandable, and there are various effective ways to navigate and communicate your boundaries.
Navigating social situations
You can develop practical strategies for handling unavoidable social engagements, such as work events or family gatherings. Opt for non-alcoholic drinks that mimic cocktails, like sparkling water with a lime.
Feel free to deflect inquiries about your beverage choice, maintaining control over your narrative. It is crucial to enjoy social situations without compromising your commitment to sobriety.
By identifying and proactively addressing triggers, you empower yourself to navigate social environments, establish healthy boundaries, and build a foundation for long-term success on your journey to a booze-free life.
Spend time with sober people
For those seeking to quit drinking, connecting with other individuals on a similar journey can be a powerful source of support.
Traditional meetings like Alcoholics Anonymous (AA) provide a platform for open discussions about alcohol relationships in a private and respectful group setting. It’s important to note that AA is tailored for individuals self-identifying with alcohol addiction.
The National Institute on Alcohol Abuse and Alcoholism (NIAAA) offers a helpful search tool to locate support groups, including AA meetings, in your local area.
Exploring other meeting options
If AA or a similar meeting doesn’t align with your preferences or beliefs, several alternative options cater to various needs.
SMART Recovery, for example, places less emphasis on spirituality compared to AA. Other groups like Sober Black Girls Club and Women for Sobriety offer unique and inclusive environments.
It’s crucial to explore these options to find a setting that resonates with your personal journey.
Informal socializing without alcohol
For those seeking more casual or informal support, various avenues exist to connect with like-minded individuals.
Engaging in activities where alcohol isn’t a central component provides an excellent opportunity to build sober connections. Recreational sports leagues, volunteer committees, and other social groups offer spaces for forming relationships that don’t revolve around drinking.
Embracing a fulfilling and sober lifestyle
Contrary to the misconception that abstaining from alcohol leads to a life of isolation, you are encouraged to seek friends and social groups that align with a non-drinking lifestyle.
Engaging in activities that don’t involve alcohol, coupled with discovering new hobbies and fostering supportive relationships, becomes a positive and fulfilling alternative.
As you scale back on alcohol, investing time in self-care and building a robust support network can serve as a soothing balm, aiding in your journey towards a healthier, alcohol-free life.
Celebrate milestones
Quitting drinking is a significant step towards a healthier lifestyle, but it’s essential to maintain realistic expectations. Abstaining from alcohol won’t magically solve all problems in health and life.
If unrealistic expectations lead to a sense of loss, it’s crucial to recognize that no single lifestyle change can address every aspect of well-being.
Combatting feelings of uncertainty is vital for long-term sobriety. Periodic self-reflection after a few months of sobriety is highly recommended to assess the tangible benefits.
Beyond the expected reduction in anxiety and improved digestion, significant changes may emerge. Health indicators like heart and liver function may show improvement, and your skin might display a newfound glow.
Feeling better without alcohol is a powerful signal that the decision to quit is making a positive impact. Listening to your body becomes crucial, especially when it communicates that you’re being incredibly kind to yourself. Acknowledging these signs reinforces the importance of sticking with the sobriety journey.
As time progresses, the benefits of sobriety continue to compound. Acknowledge and celebrate the milestones, both big and small, recognizing the positive transformations in your physical and mental well-being.
Each day without alcohol is a step towards a healthier, more fulfilling life. So here’s to you, raising a glass of sparkling water as you embrace and continue this journey of self-care and positive change.