Professional Tips On How To Stop Drinking
Examine Alcohol Health Effects
In the United States, it is estimated that 5.6% of adults aged 18 and older have an alcohol use disorder. Chronic use of alcohol can lead to sleep disruptions, digestive issues, memory problems, changes to mental health, and conflict with loved ones.1
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Due to its actions on the central nervous system as a depressant, alcohol at first can cause sensations of sleepiness and relaxation. However, prolonged use and abuse of alcohol is linked to insomnia and poor sleep quality.
Individuals who suffer from alcohol use disorder often use alcohol as a sleep aid. High amounts of alcohol (more than two drinks for men and more than one for women) before bed has decreased sleep quality by 39.2%. Additionally, alcohol consumption increases the risk of sleep apnea by 25%.2
Alcohol is also related to digestive issues and gut inflammation. While the inflammation begins in the gut, damaging your digestive organs, the inflammation can spread to the rest of your body.
Alcohol-induced intestinal inflammation is related to chronic liver disease, gastrointestinal cancers, and irritable bowel syndrome. Additionally, alcohol disrupts your gut flora and can lead to bacterial overgrowth, which can cause endotoxins to accumulate in the body.3
Memory problems are also associated with alcohol consumption. Alcohol use is associated with short-term and long-term memory loss. Individuals experience short-term memory loss as a ‘blackout’, where they can’t remember key details after alcohol consumption.4
Long-term memory loss is a consequence of chronic alcohol abuse as alcohol slows down nerve communication. Alcohol also does damage to the hippocampus by destroying nerve cells.
Increased Anxiety, Depression, and Irritability
More than every one out of three individuals suffering from alcohol use disorder report depressive episodes and/or severe anxiety. While many individuals will treat their anxiety and depression with alcohol, this worsens symptoms.5
Disagreements and Other Conflict with Loved Ones
Tips on How to Stop Drinking: Exploring Your Relationship to Alcohol
All the negative effects of drinking may raise the question, ‘how do you stop drinking alcohol?’
Whether you are looking for ways to cut back on drinking or give up drinking entirely, examining your relationship with alcohol can be helpful.
The best way to quit alcohol depends on your relationship with it. Determining how much you drink can help you identify the scope of the problem and can help inform you on what type of treatment to seek.
Avoid Asking Yourself Questions
Figure Out How Much You Drink
Think About Why You Drink and Identify Alcohol Triggers
Knowing why you drink, and your triggers is important in alcohol addiction recovery. Many people use alcohol to cope with difficult emotions or situations. Drinking can also have genetic and familial origins. Individuals with a family history of alcohol use disorder are more likely to abuse alcohol. Individuals may notice that they have specific triggers that make them want to drink.
Common triggers include:7
- Relationship stress
- Social events
- Work trouble
Talk About It
Find a Community
12-step and SMART recovery groups are great places to meet others trying to abstain from alcohol. Additionally, these programs outline alcohol recovery steps and provide support along the way.
Know What to Say
Change Your Environment
Get Rid of Your Alcohol
Find a New Favorite Drink
Vary Your Routine to Keep Busy
Make Time for Self-Care
Many individuals use alcohol to numb distressing emotions. Quitting drinking is difficult enough on its own and can also be a source of distress. Creating a good self-care routine can be immensely helpful in managing the difficulties of quitting alcohol.
Keep a Journal
Explore New Tools to Cope
For many, drinking can be a coping mechanism to deal with difficult circumstances. Knowing what triggers you to drink can help you discover new coping mechanisms to deal with your triggers.
Common triggers for drinking include:
Helpful Coping Techniques
- Reaching out to loved ones
Know Your Why
Prepare For Your Potential Detox
Indications Alcohol Withdrawal and Detoxification
Seek Medical Care Immediately
Consider Your Approach
Committing to total sobriety, especially due to the intensity of withdrawal, may seem daunting. Your approach to sobriety and alcoholism addiction treatment will depend on various factors. For individuals who suffer from moderate to severe alcohol use disorder, it may be beneficial to explore rehabilitation options such as inpatient or residential facilities.
There’s Nothing as Good as Getting Support From Others
There is no shame in telling yourself that “I need help to stop drinking.” The more involvement you have in your treatment to stop drinking alcohol, the better. Outside of friends and familial support, involving your doctor in your decision to quit may be beneficial.
A trained medical health professional can advise you on how to stop drinking alcohol and develop an alcoholism addiction treatment plan.
Never Give Up: Trust The Process
How to Stop Drinking: Reach Out to Ripple Ranch for Support
If you need help to stop drinking, Ripple Ranch is here to be of assistance. Ripple Ranch offers the best treatment for alcohol addiction. Our trained professionals are knowledgeable about alcohol recovery steps and can guide you through your drinking treatment, providing you with the support you need.
Whether you are looking for an inpatient residential treatment to stop drinking alcohol, or a rigorous outpatient drinking treatment, Ripple Ranch can help. Contact us today.
- 3 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5513683/
- 6 https://www.apa.org/topics/substance-use-abuse-addiction/alcohol-disorders