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To begin with, if you have a milder addiction to alcohol, you may be able to quit on your own, or by attending support groups. It may also be an option to attend medical detox for a week or two, and then attend a less intensive outpatient treatment program. While some programs may be very effective, others have a low success rate. Unless you are in need of medical supervision for alcohol detox, it’s understandable to want to avoid checking in to a clinic. The trouble is that quitting is rarely easy, and the best solution isn’t always clear. In fact, less than eight percent of those addicted to alcohol get help each year. There are now several evidence-based solutions for alcohol addiction—and one of them is bound to work for you.
What does 30 days no alcohol do?
Cutting out alcohol for 30 days or more can lead to a "reduction in things like joint pain, headaches, and body aches," Scheller says. In fact, alcohol use can actually cause arthritis by increasing inflammation in your joints. Plus, alcohol can dehydrate you, contributing to the headaches.
Making a list of the reasons to curtail your drinking — such as feeling healthier, sleeping better, or improving your relationships — can motivate you. Ketamine has been explored as a treatment for depression and other conditions.
How To Quit Drinking Safely
Try to commit to at least two days each week when you won’t drink at all. Are you ready to quit drinking or cut down to healthier levels? These tips can help you get started on the road to recovery. You continued to drink despite changes to mood, such as depression or anxiety, or drinking too much began to affect other aspects of your mental or physical health.
The opinions expressed are the author’s alone and have not been provided, approved or otherwise endorsed by our advertisers. If you drink to ease the pain of loneliness, then make a conscious effort to connect with others. Alcoholics Anonymous cautions its members not to get too hungry, angry, lonely or tired—all of which can make you more vulnerable to the urge to drink. Find activities that are mentally and emotionally nourishing and bring you joy, and identify ways to connect socially with friends, says Witkiewitz.
Avoid loneliness.
Or drink soda, water, or juice between alcoholic drinks. Drinking on an empty stomach is never a good idea, so make sure you eat food when you drink.
Breathing the correct way can be very helpful to overcoming your urges and practicing active relaxation. Breathing exercises can kick start a relaxation response within your body which can how to overcome alcoholism be helpful with stress. Try diaphragmatic breathing, or breathing from your diaphragm. Often times, alcohol is utilized as a way to cope with negative emotions or stressful situations.
When to Seek Alcohol Addiction Treatment
If negative thoughts are coupled with the urge to drink, then positive thoughts should be connected with action. Finding astress outletto replace the tendency to drink can greatly aid your recovery. Exercise or various relaxation techniques can help you move towards positive change. Identifying negative thoughts can be difficult, but it helps to have someone other than yourself helping you. For many, counselors and therapists are professionally-trained experts in this type of healing. Maybe you feel that you’redrinking too much or too often.
- For many people, gaining greater insight into their spiritual side is a key element in recovery.
- Offer your support along each step of the recovery journey.
- Additional therapies include 12-Step facilitation approaches that assist those with drinking problems in using self-help programs such as Alcoholics Anonymous .
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- This option is increasingly popular—especially during the pandemic era.
An EAP can help employees with personal issues such as alcohol use. Many people go back and forth through the stages of change several times before the change really lasts.
More Information About Alcohol Addiction
You might also hold onto a nonalcoholic drink instead, ask a friend to support you in difficult situations or simply exit early if temptation gets too strong, the NIAAA suggests. “Try doing a ‘dry’ month like Dry January, Go Dry for July or Sober October,” says Moore. Research shows that most people who have alcohol problems are able to reduce their drinking or quit entirely.
