18 Tips for How to Stop Drinking

How Do I Know If I Need to Stop Drinking?

If alcohol use is becoming more frequent than the occasional social drink on a weekend, it may be time to examine your drinking habits. If avoiding alcohol feels difficult, like an uphill battle, it is likely time to have an honest chat with yourself about quitting. Some people find it helpful to assess their usage relative to the Jellinek Curve.

A panoply of resources are available to help people stop drinking alcohol, with many conveniently available online. Seeking help and making changes is a sign of strength and self-care. The first step–reaching out to a therapist, friend, family member, or treatment program–is a brave move toward regaining control of your life.

Below are signs that it may be time to quit drinking alcohol:

• You find it hard to monitor or control your drinking habits
• Your drinking has caused professional or relationship problems
• Your loved ones have expressed concern about your drinking
• Your drinking has started to take precedence in your life
• You continue drinking alcohol even though you want to quit
• You’ve found yourself asking Google “how to sober up fast“

Health Benefits of Quitting Alcohol

While alcohol can be pleasurable in moderation, chronic use, and misuse can lead to several health problems. There are many benefits of quitting alcohol. By quitting alcohol, you will be gifting yourself several health and wellness benefits, both physically and mentally. Since alcohol misuse can, directly and indirectly, affect your body and mind, quitting can powerfully improve your well-being.

Possible health benefits of reducing alcohol consumption include:⁵

• Improved cardiovascular health
• Improved sleep quality
• Decreased risk of certain cancers
• Strengthened immune system
• Improved mental health
• Decreased risk of liver damage

18 Tips on How to Stop Drinking Alcohol

Excessively consuming alcohol can have a negative impact on the body, even without the presence of an alcohol use disorder. You will likely encounter challenges as you attempt to stop drinking alcohol on your own, but having the support of loved ones or a therapist can help improve the process.

Here are 18 ways to stop drinking and have a healthier relationship with alcohol:²

1. Write Everything Down

Writing helps support you in achieving your goals. When you decide to stop drinking, writing goals on paper helps cement those goals in your mind, making them appear more attainable. Meaningful change is more likely the more you hear yourself talk about change.

2. Examine How Alcohol Impacts Your Health

Drinking alcohol can affect your body in various ways. Recognize how your drinking habits impact your physical or mental health, and take note of the pros and cons of your alcohol use. You may also consider the links between alcohol and anxiety if you experience increased restlessness or nervousness.

3. Set Drinking Goals

Thinking about your alcohol use can help you become more mindful of your intake. Reducing your consumption will be healthier and safer than continuing to drink heavily, and there are numerous ways to set and develop healthy goals.

4. Keep a Drinking Diary

Track how much you drink, with whom you drink, your mood before drinking, and how your consumption affects you. This information can help you understand more about your drinking habits and identify areas where change is necessary. Consider using journal prompts for recovery as a starting point for writing out your feelings as you move toward recovery.

5. Remove Alcohol From Your House

Getting rid of alcohol reduces the risk of impulsive or binge drinking, and managing your environment can play a big part in your success. Many people report that a lack of easy access to alcohol makes it easier to monitor their consumption. Again, while there is no easy way to stop drinking, small steps can help facilitate lasting change.

6. Have Alcohol-Free Days

Alcohol-free days may aid in early successes, behavior changes, and building self-confidence. These intermittent, short drinking breaks may lead to lasting changes in your drinking habits. Whether your goal is cutting back or not drinking, taking an alcohol ‘time-out’ is beneficial. For example, you could consider joining the Sober October challenge.

7. Avoid Triggers & Negative Influences

Reflect on the people, places, and situations that trigger you to drink more. Peer pressure to drink is a real source of temptation, and some people may discourage your attempts to stop drinking. After recognizing the negative influences in your life, you can cultivate new relationships and coping skills to use when stressed.

8. Stay Persistent

Behavioral changes are difficult, and progress toward success isn’t linear. You must learn to accept struggles and setbacks along the journey if you want to stop drinking. Lapses are a normal and expected part of change. Keep trying, and don’t be harsh with yourself when the road gets bumpy.

9. Consider the Reasons Why You Drink

People misuse or drink alcohol for numerous reasons, many of which are social or emotional.³ People drink when they are happy, sad, angry, frustrated, disappointed, or depressed–any emotion can be a trigger. People may drink in celebration, to fit in, or to relax. Identify your reasons and why they prompt you to stop drinking.

10. Consider Why You Want to Change Your Drinking

You may want to stop drinking because of health concerns, addictive tendencies, or the consequences of alcohol consumption on your relationships. Whatever the case, reflect on and remind yourself of your desire when struggling.

11. Create a Plan for How to Stop Drinking

One of the best ways to stop drinking is to develop a plan and share it with supportive loved ones. Sharing your reasons and ideas about change allows these individuals to encourage and hold you accountable for your drinking habits. You can also join a support group and find others with the same goals as you.

12. Be Prepared

Giving up alcohol may seem easy until you’re in a situation where you usually drink. Picture those scenarios and how you might respond. You may say, “I’m not drinking today,” or “No, thanks,” if someone offers you alcohol. You don’t have to share details unless you want to. Furthermore, consider setting healthy boundaries in your relationships regarding the presence of alcohol.

13. Be Mindful of Your Use

It’s easy to lose track of how much you drink. For example, you may drink more and faster when at a party. Being aware of your consumption is essential when you quit drinking. Apps are also available if you’d like help practicing mindful drinking, and there are online resources for app reviews, such as a review of the Reframe app.

14. Watch for Signs of Alcohol Withdrawal

You may notice signs of alcohol withdrawal if you stop drinking abruptly. You should be aware of associated symptoms, such as anxiety, headache, sweating, and mood changes, and take preventive measures when possible.

15. Prioritize Self-Care

Prioritize taking good care of yourself. Changing your drinking habits can be challenging, and managing this stress is essential. Be sure to practice healthy self-care, congratulate yourself for progress, acknowledge your successes, and don’t beat yourself up over small setbacks.

16. Discover New Interests

Now is a great time to look for things you’re interested in that don’t involve drinking. Maybe you used to have hobbies you let slide–consider revisiting them or finding new interests. When you stop drinking, you may find many exciting things to do by yourself or with others.

17. Celebrate Milestones

As you move through the steps to stop drinking alcohol, celebrating big and small milestones can be a valuable strategy to reinforce positive change. Whether it’s celebrating a day, week, month, or year of sobriety, reward yourself for your commitment and resilience. Remember that a single day at the beginning of recovery is a big deal and may be harder than a month of sobriety later on.

Ways to celebrate your sobriety may include asking friends or family to join you for an alcohol-free dinner at a fancy restaurant, going out to a movie, enjoying an indulgent dessert, or breaking the bank for a fancy latte at a Starbucks. However, if you prefer something solitary, perhaps a spa treatment or shopping outing can be a way to celebrate your accomplishment.

18. Reach Out for Social Support

The path to sobriety is easier to follow when you have social support. If you are trying to cut out alcohol, consider joining a support group, like Alcoholics Anonymous. Whether the support group is in-person or online, connecting with others who understand your challenges can be invaluable.

Even if you have friends and family willing to engage in alcohol-free activities with you, having a social support buddy who has traveled the road to sobriety can provide inspiration and hope during tough times and compassion and understanding should you falter and not want to disappoint loved ones.

When to Seek Professional Help

Talking with a professional can be beneficial when identifying ways to stop drinking. Therapists can help you develop a personal plan for moving forward, or there are more intensive support options like intensive outpatient programs, inpatient treatment, or medical support for withdrawal. You can start this recovery journey independently, but resources are available if you need help to stop drinking.

Final Thoughts

Know that you aren’t alone in your attempts to stop drinking. While alcohol is prevalent in our culture, it can lead to negative impacts. Just thinking about your drinking habits can help you get started.