Every year, I come up with lofty New Year’s resolutions in hopes of improving myself when January hits. The list includes weight loss, getting a new job, give up drinkingIf that last one is on your New Year’s resolutions list for 2023, this year will help you learn how to stop drinking (or at least cut back if you need to).
According to the National Institute of Alcohol Abuse and Alcoholism, more than 14 million adults in the United States are classified with an alcohol use disorder. It’s become such a common New Year’s resolution because the number of Americans who drink excessively is so high. Studies show that about 25% of people who commit to quit drinking every year are successful in the long run. However, when it comes to how to quit drinking, it’s important to understand why you’re drinking in the first place, surround yourself with people who can help you quit drinking, and celebrate your victories along the way. Here are some tips.
Click here for more health tips Self-care routine for better sleep and the The best foods for healthy kidneys..
How to create a sobriety plan that works for you
There is no one right way to stop drinking. It’s all about finding a way that fits you and your lifestyle. And it starts with planning. Here are some things to consider and actionable steps you can take.
Examine your current relationship with alcohol
The first thing you have to do is take a step back and assess your habits. To do.
- Be careful how much you drink: Once drinking becomes a part of your daily routine, you start forgetting how much you’re actually drinking. Hold each drink in front of you and count how many you drink in a day.
- Identify reasons for drinking: Are you drinking because you’re bored? Do you drink with friends and family? Are you drinking because you’re sad? Do you drink it simply because you like the taste? These are all common reasons for consuming alcohol, and the next step in this process is to understand why you are drinking when you do. to see if there is a pattern. This can also help you find new ways to satisfy cravings when they arise. You know what to do when that feeling creeps up on you.
- Consider why you want to stop drinking. Having a goal in mind will help you get started on your journey quickly. Why do you want to quit drinking? If it’s because you want to do it, that’s fine! Make sure you know why you want to cut back so you can keep that in mind while you go through this process. Knowing where you are will help keep you on track.
Know how alcohol affects your body
Alcohol can have adverse effects on the body. According to NIAAA, alcohol has considerable effects from head to toe. Alcohol makes it difficult to think clearly, causes stroke and high blood pressure, causes cirrhosis of the liver, and weakens the immune system. more health problems, such as obesity and diabetes. Once you understand all the negative effects of alcohol on your physical and mental health, it becomes easier to understand why it’s better not to drink alcohol.
set goals
Goals help you stay on track, but one big goal can feel out of reach. Consider setting small goals for yourself. Instead of giving him one overarching goal of “I want to quit drinking,” start by telling yourself to cut back. I may only drink on the weekends for now. Maybe you have a dry January to really jump-start your plan: American Addiction Centers recommends women up to her one cup a day and men up to her two. increase.
Develop a support system
It’s very difficult to tackle this alone, so talk to someone you trust. Everyone needs a cheerleader in their corner to cheer them on.
Let your friends and family know your goals: Once you have a plan for your goals, share it with your close friends and family. Tell them why you’ve decided to stop drinking and how you can help. If you want them to hold you accountable, let them know and decide how best they can help you. maybe you can.
Create a community Seeking like-minded people can also help you succeed. There are many online communities of people who have quit drinking. You can also seek help from an Alcoholics Anonymous group near you. And now is your chance to spend time with friends who don’t drink and don’t tempt you. Now that your priorities have changed, you might find new friends or even rekindle old friendships.
Seek professional help: Talking to a health professional, whether it’s a doctor or a therapist, can also be very beneficial. Don’t be afraid to approach them with a topic as they are ready and willing to help you succeed.
Hinterhaus Productions/Getty Images
make a plan when going out
Abstaining from drinking can make it difficult to handle social situations. Especially if there are people who are drinking or are accustomed to drinking. As with the rest of this process, plan. If you are going out with a close friend or close family member, let them know in advance that you will not be drinking. If you don’t have a chance to say something beforehand and don’t want to draw attention to yourself, you can head directly to the bar or server and order yourself. Non-alcoholic beverage. Even with cola alone, it is easier to get used to holding a glass in your hand. Also, if someone offers you a drink, politely decline. Most of the time people back off, but when they don’t, I’m adamant that I’m not drinking tonight. I owe no one your reasons behind the reasons you are holding back.
out of sight, out of mind
If you’re really committed to cutting back on drinking, one of the best things you can do is remove booze from your home. This is also a good time to find substitutes for your favorite drinks.With a little bit of mixology, you can create Mocktail Drinking at home can help you find alternative drinks that satisfy you, whether you still feel like you’re daydreaming or whether it’s soda, iced tea, or something similar. Make sure you have these things on hand so you can nip the buds in when the craving strikes.
Prepare for Side Effects of Abstinence
Depending on what your alcohol habits have been, you may experience fewer or more withdrawal symptoms as you taper off. , fatigue, mood changes, gastrointestinal disturbances, palpitations, increased blood pressure or heart rate, high fever, rapid abnormal breathing, hallucinations and seizures. Luckily, these withdrawal symptoms shouldn’t last very long (about a week), but listen to your body in case something goes wrong during this time. Try to stay focused on your end goal. If you feel something is wrong, don’t be afraid to call your doctor.
celebrate victory
As you start hitting alcohol-free milestones, give yourself credit where credit is due. Make sure to reward yourself for achieving your goals. Consider setting up your reward chart with what you really want — it could be a dinner at a new restaurant or a pair of shoes you’ve been eyeing. let’s have fun. You can also reward yourself with big milestones, such as one year sober, for your hard work. Vacations are nice.
The information contained in this article is for educational and informational purposes only and is not intended to constitute health or medical advice. If you have any questions about your medical condition or health purposes, always consult a physician or other qualified Talk to your health care provider.