Alcohol Addiction

Alcohol Addiction Treatment and Self-Help
How to Stop Drinking and Start Recovery


Overcoming an addiction to alcohol can be a long and bumpy road. At times, it may even feel impossible. But it’s not. If you’re ready to stop drinking and willing to get the support you need, you can recover from alcoholism and alcohol abuse—no matter how bad the addiction or how powerless you feel.

Recovery starts with admitting you have a problem with alcohol. You don’t have to wait until you hit rock bottom; you can make a change at any time. And while there are many effective alcohol treatment options, you don’t necessarily have to seek professional help or go to a fancy rehab program in order to get better. There are many things you can do to help yourself stop drinking and achieve lasting recovery.
In This Article:
Commit to stop drinking
Set goals and prepare for change
Ask for help and support
Get sober safely
Find new meaning in life
Plan for triggers and cravings
Don’t give up
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Alcohol treatment and recovery step 1: Commit to stop drinking

Most people with alcohol problems do not decide to make a big change out of the blue or transform their drinking habits overnight. Recovery is usually a more gradual process. In the early stages of change, denial is a huge obstacle. Even after admitting you have a drinking problem, you may make excuses and drag your feet. It’s important to acknowledge your ambivalence about stopping drinking. If you’re not sure if you’re ready to change or you’re struggling with the decision, it can help to think about the costs and benefits of each choice.
Evaluating the costs and benefits of drinking

Make a table like the one below, weighing the costs and benefits of drinking to the costs and benefits of quitting. Each list can be as long as you like. Do the costs of drinking outweigh the benefits? If so, you may want to consider making a decision to stop drinking.Is Drinking Worth The Cost?
Benefits of drinking:

It helps me forget about my problems.

I have fun when I drink.

It’s my way of relaxing and unwinding after a stressful day. Benefits of not drinking:

My relationships would probably improve.

I’d feel better mentally and physically.

I’d have more time and energy for the people and activities I care about.
Costs of drinking:

It has caused problems in my relationships.

I feel depressed, anxious, and ashamed of myself.

It gets in the way of my job performance and family responsibilities. Costs of not drinking:

I’d have to find another way to deal with problems.

I’d lose my drinking buddies.

I would have to face the responsibilities I’ve been ignoring.

Alcohol treatment and recovery step 2: Set goals and prepare for change

Once you’ve made the decision to change, the next step is establishing clear drinking goals. The more specific, realistic, and clear your goals, the better.
Example #1: My drinking goal
I will stop drinking alcohol.
My quit date is __________.

Example #2: My drinking goal
I will stop drinking on weekdays, starting as of __________.
I will limit my Saturday and Sunday drinking to no more than 3 drinks per day or 5 drinks per weekend.
After three months, I will cut back my weekend drinking even more to a maximum of 2 drinks per day and 3 drinks per weekend.

Do you want to stop drinking altogether or just cut back? If your goal is to reduce your drinking, decide which days you will drink alcohol and how many drinks you will allow yourself per day. Try to commit to at least two days each week when you won’t drink at all.
When do you want to stop drinking or start drinking less? Tomorrow? In a week? Next month? Within six months? If you’re trying to stop drinking, set a specific quit date.

After you’ve set your goals to either stop or cut back your drinking, write down some ideas on how you can help yourself accomplish these goals and set the stage for a successful recovery from alcohol addiction.

To start, you may want to:
Get rid of temptations. Remove all alcohol, barware, and other drinking reminders from your home and office.
Announce your goal. Let friends, family members, and co-workers know that you’re trying to stop drinking. If they drink, ask them to support your recovery by not doing so in front of you.
Be upfront about your new limits. Make it clear that drinking will not be allowed in your home and that you may not be able to attend events where alcohol is being served.
Avoid bad influences. Distance yourself from people who don’t support your efforts to stop drinking or respect the limits you’ve set. This may mean giving up certain friends and social connections.
Learn from the past. Reflect on previous attempts to stop drinking. What worked? What didn’t? What can you do differently this time to avoid pitfalls?
Can I cut back on my drinking or do I need to stop drinking completely?

Whether or not you can successfully cut back on your drinking depends on the severity of your drinking problem. For most people with an alcohol problem, abstinence is the safest and easiest strategy. Regular drinking can quickly turn into problem drinking, and as long as you’re drinking at all, you’re taking that risk.

If you’re an alcoholic—which, by definition, means you aren’t able to control your drinking—it’s best to try to stop drinking entirely. But if you’re not ready to take that step, or if you don’t have an alcohol abuse problem, but you want to cut back for personal or health reasons, the following tips can help.
How to Cut Down on Your Drinking
Set a drinking goal. Choose a limit for how much you will drink. Make sure your limit is not more than one drink a day if you’re a woman, or two drinks a day if you’re a man. Now write your drinking goal on a piece of paper. Put it where you can see it, such as on your refrigerator or bathroom mirror.
Keep a "diary" of your drinking. To help you reach your goal, keep a "diary" of your drinking. For example, write down every time you have a drink for 1 week. Try to keep your diary for 3 or 4 weeks. This will show you how much you drink and when. You may be surprised. How different is your goal from the amount you drink now?
Watch it at home. Keep a small amount or no alcohol at home. Don't keep temptations around.
Drink slowly. When you drink, sip your drink slowly. Take a break of 1 hour between drinks. Drink soda, water, or juice after a drink with alcohol. Do not drink on an empty stomach! Eat food when you are drinking.
Take a break from alcohol. Pick a day or two each week when you will not drink at all. Then, try to stop drinking for 1 week. Think about how you feel physically and emotionally on these days. When you succeed and feel better, you may find it easier to cut down for good.

Adapted from the National Institute on Alcohol Abuse and Alcoholism
Alcohol treatment and recovery step 3: Get support

Whether you choose to go to rehab, rely on self-help programs, get therapy, or take a self-directed treatment approach, support is essential. Don’t try to go it alone. Recovering from alcohol addiction is much easier when you have people you can lean on for encouragement, comfort, and guidance.

Support can come from family members, friends, counselors, other recovering alcoholics, your healthcare providers, and people from your faith community.
Lean on close friends and family – Having the support of friends and family members is an invaluable asset in recovery. If you’re reluctant to turn to your loved ones because you’ve let them down before, consider going to couples counseling or family therapy.
Build a sober social network – If your previous social life revolved around drugs, you may need to make some new connections. It’s important to have sober friends who will support your recovery. Try taking a class, joining a church or a civic group, volunteering, or attending events in your community.
Consider moving in to a sober living home – Sober living homes provide a safe, supportive place to live while you’re recovering from drug addiction. They are a good option if you don’t have a stable home or a drug-free living environment to go to.
Make meetings a priority – Join a recovery support group and attend meetings regularly. Spending time with people who understand exactly what you’re going through can be very healing. You can also benefit from the shared experiences of the group members and learn what others have done to stay sober.
Alcohol recovery support groups

If you’re trying to stop drinking, support groups can be an invaluable source of guidance, assistance, and encouragement. Alcoholics Anonymous (AA) is the most well known and widely available self-help group for alcoholics in treatment and recovery.

A key part of a 12-step program is choosing a sponsor. A sponsor is a former addict who has time and experience remaining sober and can provide support when you’re dealing with the urge to use.

To learn more about AA and other types of support groups for alcohol abuse, see Self-Help Groups for Alcohol Addiction.
Alcohol treatment and recovery step 4: Explore treatment options

If you decide that you’d like to see a mental health professional and take advantage of the latest addiction therapies, it’s time to explore your treatment choices. As you consider the options, keep the following in mind:
There’s no magic bullet or single treatment that works for everyone. When considering a program, remember that everyone’s needs are different. Alcohol addiction treatment should be customized to your unique problems and situation. It’s important that you find a program that feels right.
Treatment should address more than just your alcohol abuse. Addiction affects your whole life, including your relationships, career, health, and psychological well-being. Treatment success depends on examining the way alcohol abuse has impacted you and developing a new way of living.
Commitment and follow-through are key. Recovering from alcohol addiction is not a quick and easy process. In general, the longer and more intense the alcohol use, the longer and more intense the treatment you’ll need. But regardless of the treatment program’s length in weeks or months, long-term follow-up care is crucial to recovery.
There are many places to turn for help. Not everybody requires medically supervised detox or an extended stint in rehab. The level of care you need depends on your age, alcohol use history, and other medical or psychiatric conditions. In addition to doctors and psychologists, many clergy members, social workers, and counselors offer addiction treatment services.
Finding the right alcohol treatment program for you

When evaluating the many types of alcohol treatment programs, remember that everyone’s needs are different. A quality treatment program not only addresses the alcohol abuse, it also addresses the emotional pain and other life problems that contribute to your addiction.

Read: Choosing an Alcohol Treatment Program

As you seek help for alcohol addiction, it’s also important to get treatment for any other medical or psychological issues you’re experiencing. Alcohol abuse frequently goes hand in hand with other mental health problems, including anxiety, depression, attention deficit disorder, and bipolar disorder. In many cases, the drinking is an attempt to self-medicate. When these problems co-occur, recovery depends on treating them both.

Read: Substance Abuse and Mental Health: Overcoming Alcohol and Drug Addiction While Coping with Depression or Anxiety
Alcohol treatment and recovery step 5: Get sober safely

Some people can stop drinking on their own without a doctor’s help, while others need medical supervision in order to withdraw from alcohol safely and comfortably. Which option is best for you depends on how much you’ve been drinking, how long you’ve had a problem, and other health issues you may have.
Withdrawing from alcohol

When you drink heavily and frequently, your body becomes physically dependent on alcohol and goes through withdrawal if you suddenly stop drinking. The symptoms of alcohol withdrawal range from mild to severe, and include:
Headache
Shaking
Sweating
Nausea or vomiting
Anxiety and restlessness
Stomach cramps and diarrhea
Trouble sleeping or concentrating
Elevated heart rate and blood pressure


Alcohol withdrawal symptoms usually start within hours after you stop drinking, peak in a day or two, and improve within five days. But in some alcoholics, withdrawal is not just unpleasant—it can be life threatening.