One study found that attitude-related barriers were the most common obstacle that people face before entering treatment for an alcohol use disorder. It can be incredibly helpful to find replacement behaviors in times and situations in which you would normally turn to alcohol. You can embrace activities that align with your interests, including both old and new habits/hobbies. Engaging practices such as a new exercise regimen, community involvement, volunteer work, or artistic endeavors are especially helpful. In addition, alcohol is a known neurotoxin that changes the structure and function of the brain.
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When you decide to quit drinking, you might find these underlying conditions get worse before they get better. Over time, you’ll notice that when you’re getting exercise, sleeping well, and eating decent (ish), you genuinely feel better and, eventually, you’ll crave it. It’s a slow process though, so be patient with yourself and do your best. For more on the benefits of exercise on mental health, I highly recommend this talk by Wendy Suzuki. I’ve had many failed attempts at getting sober and it usually went something like this.
Find healthier ways to relax
When you’re having a good time, you find it hard to stop, especially in the company of friends having the same amount. To drop the number of drinks you have each week, start with a daily limit. The federal government’s Dietary Guidelines for Americans recommends not drinking at all, but suggests that if you do, keep it under two drinks a day for men and one for women.
Identify Triggers
If you’re unsure, our guide on how to tell if you’re drinking too much can help. At Ria, we offer weekly meetings with certified counselors to help members stay on track and build skills for long-term change. Sunnyside uses a psychology-based approach to help you drink more mindfully, no matter what your goal is. You’ll get a 100% custom plan, then daily texts to track your progress and help you stay on target. If you turn to alcohol to ease anxiety, try exercise as a healthy alternative. Instead of aiming for complete abstinence, for instance, aim to drink fewer than seven days a week.
- Change can be hard, so it helps to have strong reminders of why the change is important to you and how you’ve decided to do it.
- You may have tried to stop drinking many times in the past and feel you have no control over it.
- If it’s too hard to control how much you drink each day, weaning might not be the right strategy.
- Lean on your support system and connect to your “why” whenever you feel weak or inadequate.
- Writing down daily experiences and celebrating milestones strengthens commitment.
- You may find it helpful to look for mutual support groups, such as Alcoholics Anonymous and other groups, where you can connect with people who share experiences similar to yours.
- That’s why it is so important to get treatment for mental health conditions as you’re quitting alcohol.
- By addressing both the physical and psychological aspects of addiction, rehab provides the necessary support and resources for successful recovery.
- Therapy can help you understand why you drink and learn new habits so you can live a healthy lifestyle that doesn’t rely on alcohol as a crutch.
Changing old habits also means making an effort to build a sober social network. It is essential to have sober friends who will support your recovery journey. Consider taking a class, volunteering, or attending events in your community to meet new people who can support you. Three in four respondents said drinking less was about improving their physical health, half wanted to improve mental health, and just over a third said they were looking to sleep better.
Benefits of Not Drinking Alcohol
Committing to removing alcohol from your home can create an extra layer of protection from spontaneously deciding to have a drink. I’m a writer, competitive chess player, Army veteran, physicist, and former professional heavyweight boxer. My work focuses on self-development, realizing your potential, and sobriety—speaking from personal experience, having overcome both poverty and addiction. Implementing these new habits takes time, but reducing or eliminating your alcohol consumption is worth it.
If you are having a very difficult time with urges, or do not make progress with the strategies in this activity after a few weeks, then consult a healthcare professional for support. In addition, some new, non-addictive medications can reduce the desire to drink or lessen the rewarding effect of drinking so it is easier to stop. Inpatient drug rehab provides structured care, therapy, medical supervision, and peer support to promote recovery, emotional healing, and lasting sobriety. Staying motivated to quit drinking long-term requires setting personal goals, tracking progress, and surrounding yourself with supportive people. Regularly reflecting on the benefits of sobriety can reinforce your commitment.
Ways to stay healthy
We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the lands where we live, learn, and work. Dr Lee says drinking less is easier when supported by those around you. He also suggests avoiding buying rounds with friends, and having smaller serves of alcohol, for example.
It’s about improving the conditions of your life and developing healthy habits to fortify yourself against future relapse. When combined with exercise, sleep, and a healthier diet, you will find that quitting alcohol is much more manageable than if you were to ignore these things. Start by seeking professional help if you haven’t already. Little by little, you’ll start to acquire a taste for better food and build healthier habits tips to quit drinking that can support your sobriety long-term. We know that alcohol makes mental health conditions worse and impairs cognitive function.
Fortunately, urges to drink are short-lived, predictable, and controllable. drug addiction treatment This short activity offers a recognize-avoid-cope approach commonly used in cognitive behavioral therapy, which helps people to change unhelpful thinking patterns and reactions. It also provides worksheets to help you uncover the nature of your urges to drink and to make a plan for handling them. Drug rehab involves a comprehensive process of detoxification, personalized therapy, and ongoing aftercare to help individuals overcome substance abuse and maintain long-term sobriety. By addressing both the physical and psychological aspects of addiction, rehab provides the necessary support and resources for successful recovery.
