Drinking is often seen as a social pastime, a stress-relieving strategy, and even a possible treatment for insomnia and anxiety disorders.
However, in the majority of cases, drinking does not alleviate these long-term problems. There are, however, a number of substantial disadvantages to using it.
Even modest drinking might leave you feeling sleepy, foggy, and hungover the next day. With increased drinking comes an increased likelihood of experiencing various negative health impacts, such as:
- Problems with the digestive system
- Disturbed sleep
- Having trouble remembering things
- Conflicts and other forms of strife with family and friends
- Anxiety, despair, and irritability are all on the rise.
As these side effects begin to accumulate, you may begin to question whether it is time to take a break. There are many people who feel the same way you feel so you're not the only one. A growing number of individuals are taking a deeper look at the role that alcohol plays in their lives, whether via month-long sobriety challenges or the #SoberCurious campaign.
Whether you're trying to cut down or take a break for an extended period of time, these suggestions may assist you in developing a strategy that works for you.
First and foremost, devote some time to examining your relationship with alcohol.
It's vital to understand why you're giving up something before you can begin the process of giving it up.
Consider the reasons behind your drinking.
Perhaps your worries are more about your motivations for drinking than about the quantity of alcohol you consume. A large number of individuals use alcohol to numb emotional pain or to make it easier to deal with difficult circumstances. The practice of drinking before a tough talk or on a first date is commonplace in order to relieve anxiety.
However, when it becomes difficult to confront issues without the aid of alcohol, it is worthwhile to explore whether drinking stops you from discovering more effective methods of controlling your emotions.
Cyndi Turner, LCSW, LSATP, MAC, a Virginia-based therapist who specializes in addiction therapy and alcohol moderation, argues that understanding why you drink is critical to avoiding relapse.
She goes on to explain that understanding the causes behind your alcohol consumption — whether it's relationship stress, workplace difficulties, sleeplessness, or anything else — may help you explore other approaches to dealing with those challenges in a more productive manner.
Figure out how much alcohol you consume on a daily basis.
Perhaps you do not believe you are dependent on alcohol in any way, but you are concerned about whether you are consuming too much alcohol.
Suppose you don't want alcohol after a period of abstinence. "A fast sip," on the other hand, is often followed by three or four more. When you're having a good time, it's difficult to put it down, particularly when you're among pals who are having the same kind of fun.
Take a moment to consider your strategy.
Full abstinence from alcoholic beverages may already be a goal of yours. However, if you aren't sure whether you are going to completely quit, you may not want to be held responsible for that goal.
That is completely OK. What's most essential is that you examine your drinking habits and devise a strategy for reducing the consumption that works for you.
It is possible to have a more positive relationship with alcohol and to make more thoughtful, educated decisions about drinking even if you are not completely sober.
Full sobriety is not the only option available to you in the beginning. Moderation Management, which you should employ, is one of them.
It focuses on minimizing alcohol use and the possible hazards that might result from it, with an emphasis on choosing the best method for your own circumstances rather than following the advice of others.
To be sure, complete sobriety is a noble aim to strive towards, but it does not have to be the only one.
You got no idea what you really want to achieve and accomplish in the end? That's perfectly OK as well. Just be aware that you have alternatives.
Make a point of it.
It may be beneficial to inform people about your desire to quit drinking in order to maintain your motivation to go through with it.
Include your loved ones in the process.
When you decide to quit drinking, your family and friends may provide encouragement and support.
As a result of sharing your experiences with alcohol, you may be able to inspire others to examine their own drinking patterns.
Perhaps your spouse, sibling, or roommate is considering making a shift as well. Changing your drinking habits in a group environment with others may help motivate you as well as increase your motivation and accountability.
The significance of taking a trustworthy support person with you while attending activities that contain alcohol, such as concerts or sporting events is essential. The ability to decline a drink is frequently made simpler by the fact that you are not alone in doing so.
Locate a group of people to accompany
Developing new relationships/connections with others who are also abstaining from alcoholic beverages may prove to be really beneficial.
"If you receive a lot of needed help, definitely you'll do much much better."
Here are a few suggestions:
- As an alternative to challenging yourself by joining your coworkers for their typical happy hour, why maybe ask a different coworker to check out the new bakery across the street?
- Consider developing friendships and romantic relationships with individuals who do not consider drinking to be a significant part of their lives.
- Do you miss the ambiance of a bar? The ability to enter a sober bar and mingle without the use of alcohol may be available to you depending on your location.
- Use applications such as Meetup to connect with other individuals who are interested in alcohol-free activities.
Know what you're going to say
People may be perplexed as to why you curb drinking Alcohol.
You are not required to provide specifics, however, it might be beneficial to have a standard answer prepared:
- "I'm making some changes for my health."
- "I don't really like the way drinking alcohol makes me feel," says the drinker.
That being said, you are under no need to say anything other than "No, thanks." Making a habit of practicing your rejection ahead of time might make you feel more confident and comfortable when you find yourself surrounded by people who do drink alcohol or in a place where alcohol is being served.
Try not to be concerned about how others will see you since the majority of people are unlikely to notice or remember what you do.
Keeping your answer brief can help you communicate more effectively with loved ones if you want to provide a more extensive explanation but are uncertain of what to say:
- "For some reason, I've been consuming much more alcohol than normal, and I'd want to take some time to dwell on this."
- "For me, drinking alcohol is just a coping mechanism that helps me deal with difficult sentiments/feelings that I don't want to acknowledge or face, and the purpose is to enhance my capacity to deal with emotions without depending on alcohol."
- The fact is, I don't really love drinking, and I'm fed up with doing it just because everyone else does.
Change your surroundings to change your life habits
Consumption of alcoholic beverages may become second nature when it is a regular part of your daily routine, particularly when you are anxious or overwhelmed.
It is possible that you may not need to entirely rebuild your life in order to stop drinking, but a few modifications in your environment can make a significant impact.
Get rid of your alcoholic beverages.
While you have alcohol in your home, it might be a temptation when you are attempting to stop. Having the knowledge that you'll have to go out and make a purchase may keep you from indulging in a drink long enough to locate a suitable diversion.
Maintain a supply of nonalcoholic drinks for your own use and that of others. It is not necessary to provide alcohol in order to be a kind host. Allow visitors to bring their own alcoholic beverages – and to take them with them when they go.
If you live with roommates, you may want to suggest that they keep their alcoholic beverages out of sight rather than in common areas.
Discover a new favorite beverage.
Choosing the correct replacement beverage might assist you in remaining committed to your decision to quit drinking. Despite the fact that plain water has several health advantages, it is not the most exciting beverage to consume in general.
With a little imagination, you may come up with something delightful that will not make you want your favorite beverage.
Try:
- of cinnamon sticks or other spices may be added to tea, apple cider, or hot chocolate.
- sparkling water and fresh-squeezed juices, such as lemonade or orange juice.
- adding chopped fruits or herbs to plain or sparkling water to make an infusion.
Change up your daily routine.
When you have a tendency to drink at a given time of day, switching to a different activity is one of the most effective strategies to break the habit. The most beneficial activities are those that get you out of the home and moving.
Consider the following suggestions:
- If you regularly meet up with pals for a drink after work, try taking a walk with them or meeting them for a hangout at a park or other alcohol-free location instead of drinking together.
- Consider trying a non-alcoholic beverage establishment for dinner and drinks instead of your normal eatery. You'll be able to participate in something completely different without feeling enticed to consume alcoholic drinks.
- Make it a practice to prepare meals at home to keep yourself occupied and to save some money.
You may find it helpful to have a few alternative coping tactics on hand if your need to drink is more strongly linked to your mood than to any certain time of day:
- Instead of relying on alcohol to alleviate anxiety, try affirmations, deep breathing, or meditation to reduce stress.
- When you're feeling lonely, reach out to a loved one or curl up with a favorite movie to relieve your loneliness.
Make time for your own well-being.
Quitting drinking may be a very difficult experience. If you resort to alcohol to cope with emotional discomfort, the additional overload may exacerbate the need to drink, making achievement seem much more out of reach than it already does.
When undergoing significant life changes, it is common to have emotions of overwhelming. It's important to remember that taking care of your mind and body is just as important as managing your emotions.
Make your health a top priority.
Feeling your best physically may increase your resilience and emotional strength, allowing you to better handle situations that could otherwise lead to the need to drink.
By abstaining from alcoholic beverages, you are taking a significant step toward enhancing your physical health. If and when you begin to see those health advantages, you will most likely feel more invigorated and motivated to continue your development.
Other suggestions to keep in mind:
- Maintain your hydration.
- Consume frequent, well-balanced meals. Include meals that will give you more energy and improve your mood.
- If you are able, engage in regular physical exercise. Keep active while having fun with activities such as hiking, cycling, dancing, or roller-skating.
- Make getting a better night's sleep a priority. It is recommended that most individuals get between 7 and 9 hours of sleep per night.
Rekindle old passions
Many individuals turn to alcohol to help them deal with boredom. Hobbies that are enjoyable may help you avoid the temptation to drink, but they can also help you relax, which is something that everyone should do from time to time.
If you've just discovered that you'd want to rekindle an old interest, now is the time to go ahead and investigate it more.
Why not attempt something new in light of the limits given by COVID-19 safety measures? However, even if you are unable to speak with folks in person, technological advances enable acquiring new skills and developing innovative methods to engage with those in your immediate environment simpler than it was previously possible.
You might try the following:
- Do-it-yourself house projects
- Models are being built or painted.
- games on a board or video games
- volunteering
- enjoying some downtime with a nice book
Keep a notebook of your thoughts.
Perhaps you've never been interested in keeping a record of your deepest thoughts, but journaling can be a useful tool for keeping track of your emotions while you attempt to stop drinking.
Putting pen to paper and writing down what you find challenging and when you feel the most tempted to drink will help you spot trends that can provide greater insight into your alcohol use.
In addition, contrasting the emotions that arise when you have a drink with the emotions that arise when you abstain from alcohol might help you realize when drinking does not alleviate the difficulties that you are attempting to manage.
A notebook may also be a great tool for listing the reasons you wish to stop drinking and brainstorming things to replace it with.
Investigate novel coping mechanisms.
Once you've identified some of the primary causes of your drinking, you may start looking for alternative approaches to dealing with those triggers.
The most effective coping method is often determined by the circumstances:
- If you're feeling down yet need some alone time, you can try listening to your favorite speakers or reading a comfortable book.
- When you desire to drink in order to escape marital conflict or stress, you may vent to a loved one or work on improving your communication skills in order to re-establish contact with your spouse.
- If loneliness is a factor in your urge to drink, you can consider finding methods to connect with long-distance friends or exploring new ways to make new connections.
Make contact with someone for assistance.
Some people find it more difficult to quit alcohol on their own than others, but there is no need to do it alone.
If you're having trouble staying on track with your goal, or if you just need some more advice, try seeking professional assistance.
You may discuss your difficulties with your main healthcare practitioner if you feel comfortable doing so. Finding a therapist might also be a good place to start if you aren't comfortable sharing your feelings with your healthcare professional or doctor.
Additionally, it may be worthwhile to investigate if a 12-step program in your region, such as Alcoholics Anonymous or SMART Recovery, seems like it may be beneficial for you.
Summary on how to wean off Alcohol
Are you worried about the amount of alcohol you consume? Perhaps you believe that you are using alcohol in excess on a regular basis. Perhaps it's a habit that you'd want to be able to better manage.
You should check with your doctor if you're not sure whether it's best for you to limit your consumption or completely stop using it. The use of alcoholic beverages should be discontinued totally by those who are dependent on alcohol or who have other physical or mental health concerns.
However, for many individuals, merely cutting down on their spending will be beneficial. In the event that your doctor recommends that you reduce your alcohol use,
These recommendations are so beneficial to beating alcohol cravings:
Embrace a religion that prohibits drinking Alcohol or intoxicants like Islam. Alcohol is banned in Islam because it is considered intoxicating, which technically implies poison. The Holy Quran in various chapters and verses condemns intoxicants since one is not supposed by any means to hurt oneself in any manner or form.
Put it down on paper. Making a list of the benefits of reducing your alcohol consumption — such as feeling healthier, sleeping better, and strengthening your relationships — might help you stay motivated.
Lower the target of how much you want to drink. Make sure you set a limit on how much alcohol you drink. If you are under the age of 65, follow the one standard drink per day suggestion, and if you are above 65, follow the two standard drinks per day recommendation for males. Certain medical conditions, as well as certain older people, may find these restrictions to be excessively restrictive. Your doctor can help you in identifying the best option for your case.
Keep a journal of your drinking habits. Keep a journal of all your alcoholic beverage consumption for a period of three to four weeks. Drinking data, such as how much you drank and where it was consumed, should be included. Make a comparison between this and your aim. If you're having problems staying on track with your objective, talk to your doctor or another qualified health expert about it.
Don't keep alcoholic beverages in your home. Having no alcoholic beverages or even posters at home might help you a lot to beat alcohol cravings.
Slowly sip your beverage. Take a sip of your beverage. After consuming an alcoholic beverage, follow it up with some water, juice, or Soda. Never consume alcohol on an empty stomach.
Pick days when you won't drink alcohol. Decide to abstain from alcohol for one or two days a week. You may want to try abstaining from alcohol for a week or a month to observe how you feel physically and emotionally without it in your system. Take a break from alcohol for a while to see if you can reduce your alcohol consumption.
Keep an eye out for peer pressure. Learn how to say "No" politely in a nice manner. You are under no need to drink just because others are doing so, and you should not feel forced to take every drink that is given to you. Keep away from persons who push you to consume alcoholic beverages.
Continue to be active. Take a stroll, engage in sports, dining out, or watch a movie to unwind. When you're at home, try a new activity or go back to an old one you like. The arts (painting, board games, handicrafts, PlayStation, among other things) may serve as excellent alternatives to alcohol use.
Inquire for assistance. It's not always simple to cut down on your alcohol consumption. Make it known to your friends and family members that you need their assistance. In addition, your doctor, counselor, or therapist may be able to provide assistance.
Keep an eye out for temptation. Avoid people and situations that make you want to drink. If you link drinking with certain occasions, such as holidays or vacations, make a strategy for how you will manage these events ahead of time. Keep an eye on your emotions. Anxious, lonely, or enraged people may think that drinking alcohol would help them relax. Make an effort to cultivate new, healthy ways of dealing with stress.
Persist in your efforts. People who successfully reduce or eliminate their alcohol use do so after a number of unsuccessful efforts. Setbacks are inevitable but do not let them get in the way of your long-term goal. Due to the fact that the process is often continuing, there is no definitive endpoint.
Individuals who wish to totally give up alcohol may find some of these methods useful as well. For example, staying busy, asking for assistance, being aware of temptation, and being persistent are all strategies that may be used to aid individuals who want to give up alcohol.
Disclaimer: If you're Muslim, be cautious about what eat, what you drink, and everything you say or do.
The bottom line is as follows
Try to be kind and patient with yourself if you don't see instant effects from your attempts to quit drinking alcohol.
Making this lifestyle adjustment, whether of whether your ultimate aim is full abstinence or simply more moderate drinking, will benefit your brain and body in a significant and positive manner.
0 comments:
Post a Comment