Alcohol is the most prevalently abused drug in the world. In America, it’s not only legal just about everywhere, it’s advertised heavily. Alcohol is part of American culture and is literally being shoved down our throats. Holiday party? Alcohol. Football game? Alcohol. Date night? Alcohol. Going out with some coworkers after a busy Friday? Alcohol.
Yeah sure, a drink here or there might be a good time. But drinking to excess has plenty of downsides. Drinking problematically affects your health big time. And being addicted to drinking, AKA having alcoholism, is a disease that comes with a long list of issues, affecting body, mind, spirit and social.
So, when it comes to quitting drinking, your first step strongly depends on what level of drinker you are. People with a severe drinking problem should never quit without professional help. The withdrawal from alcohol addiction is among the worst, if not the worst, of all substance withdrawals.
Let’s briefly discuss what ‘levels of drinking’ really means, then let’s explore numerous ways to make stopping drinking easier. You may be surprised at some of the methods we mention! PS, please call us now at 1-866-210-1303 with any pressing concerns or needs associated with substance abuse.
What’s Your Relationship with Alcohol?
The National Rehab Hotline has created six levels of drinkers, although every individual consumer of alcohol is unique and has unique situations. Note: Again, if you find yourself to be a level 3 drinker or higher, DO NOT quit drinking without professional help.
Level 1: Non-Drinker. This is someone who is completely and consciously abstinent from alcohol, even if they have consumed it in the past.
Level 2: Moderate Drinker. This is someone who (for males) consumes no more than 2 drinks per day, and (for females) consumes no more than 1 drink per day. Of course, these numbers are generalized according to gender, but every body type is different.
Level 3: Low-Risk Drinker. This is someone who (for males) consumes no more than 4 drinks in one day and no more than 14 per week, and (for females) consumes no more than 3 drinks in one day and no more than 10 per week. Low-risk drinkers are still at risk for alcoholism. If you’re a low-risk drinker considering stopping, seek professional advice prior to doing so.
Level 4: Binge Drinker. If someone consumes (usually) more than five drinks (for males) or more than four drinks (for females) in one sitting, it is considered binge drinking. An individual who drinks this way every time they drink is considered a binge drinker. They are at high risk for alcoholism and should seek professional help in quitting.
Level 5: Heavy (or High-Risk) Drinker. This is someone who binge drinks more than 5 times per month. Heavy drinkers are on the cusp of alcoholism and should absolutely seek professional help in quitting.
Level 6: Alcoholic. There is no drink-count associated with alcoholism. Once addicted to alcohol, the brain needs it in order to function, but not healthily… to function on an impaired, addicted level. Essentially, an alcoholic needs to drink in order to feel normal. However, what has become ‘normal’ for an alcoholic is abnormal in terms of health.
Once again, because it’s so important to know, someone who is at a low-risk drinker level or higher needs professional help when quitting alcohol. Withdrawal can prove to be awful, if not fatal, without it.
Ways to Help Stop Drinking
Okay, so assuming you’ve gone through all the necessary medical steps (if need be) in order to begin quitting alcohol, it’s time to learn some tips and tricks. We aren’t just going to tell you to avoid alcohol by any means necessary, because unfortunately in America that’s nearly impossible. What we will share are some proven methods to help ease the transition from drinker to non-drinker.
Build a Support System
Open up about your decision to get clean with people you trust. Receiving encouragement will help you maintain sobriety and having a support system of people you can rely on can be life-changing. It doesn’t matter who it is, as long as that person (or those people) will support you. Those who discourage your decision aren’t acting as true friends.
It’s much easier to not drink when you have someone to not drink with. Plus, having support from others may offer you a sense of accountability. No matter how it helps, it will help to talk about your drinking and your stopping with others.
Find a Supportive Community
Some may find it difficult to build a support system of people they know. Some may be able to but want something extra. A supportive community, (think Alcoholics Anonymous), can be crucial in times of need. It’s always comforting to be reminded you’re not going through something alone. Support communities are everywhere, and a simple online search should yield plenty of options.
Be Ready to Deny a Drink
Remember this is America and chances are you’ll be offered a drink along your way. There are two things to know here. One is that nobody can make you drink, and two is that nobody needs details. A simple “No thanks” or “I’m good right now” should suffice. If you find yourself being peer pressured, simply walk away.
Nobody’s judging you for not drinking. In fact, chances are nobody’s even noticing. Still, some people don’t feel comfortable just giving a short burst of a response. Others may want to offer a little more insight. If that’s you, here are a few longer phrases you might be able to use if offered a drink:
- “I’m trying to stay sober for a while but thank you.”
- “Lately I’ve been drinking a lot, so not tonight!”
- “I have to drive later actually.” (It’s OK to lie if the social atmosphere calls for it.)
- “I’m actually not feeling super hot – gonna stick with water.”
You get the idea. There are plenty of ways around being offered a drink, and you always have the option to leave. If need be, reach out to someone you love and talk it out with them.
Make a Dry Environment
First and foremost, get rid of any alcohol you may have in your home. If you’re telling yourself you’re just going to hold onto it for others or for later in life, you’re playing with fire. If and when you feel tempted to drink, not having any on hand is key. If you don’t live alone, have conversations about not having any alcohol around, at least not within shared spaces.
Also, find a new drink! It’s OK to substitute the booze with something healthy. Some find comfort in non-alcoholic beer or virgin cocktails. Others may find that water makes a perfect healthy substitute. Coffee and tea are just fine in moderation, but caffeine comes with its own set of risks. Here are some other creative ideas:
- Infuse water with fruit and/or herbs and spices. You may be surprised at how delicious it can be.
- Make a small cup of hot cocoa and add marshmallows or whipped cream.
- Combine sparkling water with lemonade or juice for a lower-calorie treat.
Also, especially in the early stages of quitting alcohol, it’s critical to cut ties with people or places that are triggers for your drinking. If you have a friend or friends who you drank with normally, and he or she is still drinking, now is the time to maintain a distanced relationship. Avoid places that you associate with alcohol and avoid gatherings that are based around alcohol. This doesn’t mean never go out. Just use your better judgment to avoid temptation.
Find a New Hobby
If you spent a considerable amount of time drinking and now you’re sober, you may find yourself bored. What better time to start a new hobby? Or continue one from your past? You’ll be saving money for sure, so feel free to set a little aside for yourself in these critical times. Invest in that old stamp or baseball card collection you have. Start hiking or playing violin. Begin a workout routine if you don’t have one, and if you do, boost it.
One thing you’ll definitely have more of is time. (You’ll probably have more money too but there are many drinkers who use money needed for everyday life to buy alcohol.) Use that time wisely. Spend it with your family or friends and have good times that you’ll actually remember… Go to a concert, or a movie, or pick up cooking, or build a tree-fort for Pete’s sake! Just use your extra time in a healthy way.
Increase Self-Care
There are many heavy drinkers known as ‘functional alcoholics’ who may never deviate from their hygiene routines. However, the majority of heavy drinkers tend to lose sight of hygienic behaviors such as washing their hands, brushing their teeth, showering regularly, maintaining clean wardrobes, etc. Quitting drinking is going to make you feel better, so pay closer attention to self-care routines as well.
Here are some tips, although basic, quite important:
- Stay hydrated. Alcohol dehydrates you and water is your new best friend.
- Eat regular balanced meals. A good diet is a key factor to a good recovery.
- Exercise regularly. Increasing your fitness is obviously healthy but will also curb your desires to drink again. Plus, exercise releases endorphins, creating a natural high. Who needs the booze?
- Sleep better. Many drinkers stay up late drinking. Be sure to catch up on your sleep.
Reach Out for Help
The National Rehab Hotline is available 24/7 for any and all needs relating to substance abuse. When you call The National Rehab Hotline, you can expect no judgement, 100% confidentiality and 100% anonymity. You can expect assistance geared toward options in your geographic area or in farther reaching areas on a case-by-case basis.
You’ll receive help in determining which program is preferable, such as inpatient (you stay for a few days or longer at a treatment center or hospital) or outpatient (you receive services up to several times weekly but go home each evening.) You’ll also receive guidance about the symptoms of a serious drinking problem. Call us now at 1-866-210-1303.