how to stop drinking alcohol

 How to Stop Drinking

Too  According to the Centers for the Prevention and Control of US Diseases, when it comes to alcohol abuse is binge drinking (drinking a significant amount of alcohol in a short time for the purpose of getting drunk) to be the master. [1] Binge drinking is also a widespread problem in many other states of the world. [2] This practice of abuse is not the same as alcoholism, another common pattern of misuse of alcohol, and in fact causes a different set of risks to health and well-being. [3] Whether your desire is to completely stop drinking alcohol or simply to reduce the quantities taken, you can learn to set a series of objectives and a system of responsibility to guarantee the best chance of success. Start by reading this useful article. Part 1 of 4: Organize a Modification Strategy

     Image titled Stop Binge Drinking Step 1 

  1     Think about how drinking affects your life. A signal indicating the presence of problems with alcohol is to start feeling influenced in some areas of our life, for example at school or at work, in our personal relationships or in reference to our health. [4] An alcohol intake scheme that causes such problems is called "abuse", and if left unchecked, it can become an addiction or a case of alcoholism. The ways in which alcohol can affect your life include:  

     Not being able to cope with your responsibilities, at school, at work or in private life.  

    Feeling or being unable to do the things you like because of its side effects (hangover, loss of senses, etc.).       

 Drinking even when your friends do not do the same or drinking to feel accepted.         An increase in feelings of anxiety or depression.       

 Exports to dangerous situations due to alcohol (unsafe sex, driving while drunk, etc.)         Experiencing withdrawal symptoms following an episode of binge drinking, including sleep disorders, nausea, vomiting, sweating, irritability, instability, anxiety or depression. [5]    

2     Examine your drinking habits. In the United States, the National Institute on Alcohol Abuse and Alcoholism (NIAAA) defines binge drinking as a "way of drinking that brings blood alcohol concentration levels to 0.08 g / dl." [ 6] Men, normally, can achieve this result by taking about 5 drinks (8 alcoholic units) in 2 hours. For women, commonly, 4 drinks (6 alcoholic units) are sufficient in 2 hours. Among the warning signs related to binge drinking are included: [7]      

  The tend to drink quickly.   

     Regularly exceed the doses related to moderate consumption of alcohol (1 drink / 2-3 units of alcohol per day for women, 2 drinks / 3-4 units of alcohol per day for men).         Drinking at the mere end of "getting drunk".      
  Sometimes feeling unable to control the doses of alcohol taken or the difficulty in quitting drinking once started. [8]    
    Drinking more than we had planned or losing count of what we drank. [9]   
     Having developed a tolerance to alcohol, therefore having to drink more than in the past when you want to feel "tipsy".  
 

   3     Decide if you need to completely stop drinking alcohol. For many people, drinking is a matter of all or nothing: one drink is too much and twenty are never enough. If you have tried to stop drinking and you have failed, or if you suspect you are not able to limit yourself to just one drink, the wisest decision could be to concentrate your efforts on quitting completely to drink alcohol.    
    Alcohol abuse can turn into an addiction to alcohol, or into alcoholism, especially if it is long-term. [10]        
If you like to drink in company and simply want to avoid indulging in stupid excess with alcohol, you can commit to change your relationship with drinking, to be able to easily take just a few drinks without overdoing it.    



4     Give yourself clear goals. Whether you believe you simply need to limit your consumption or need to eliminate it completely from your life, set clear and useful goals about alcohol. Do what you can to establish reasonable goals, bearing in mind that significant changes do not take place from evening to morning. [11] For example, it might be useful to establish gradual goals.    

    If you have decided to reduce the amount of alcohol consumed, set days for drinking and days when you will not be free to do so. For example: "I will only drink Saturday night and Wednesday after work, I will not drink alcohol on other days".  
      It is also important to establish in advance the number of drinks allowed. Write it on a small piece of paper and store it in your wallet or purse. For example: "Saturday night I will not drink more than 3 beers, and I will have a cocktail after work on Wednesday".     

   If you want to completely stop drinking alcohol, give yourself a deadline. For example: "By July 31 I will have stopped drinking alcohol".    
    If you have been an avid drinker, be aware that a sudden interruption can cause serious side effects. Abstinence symptoms include anxiety, depression, irritability, fatigue, nausea, vomiting, insomnia, sweating, instability, headaches, loss of appetite, hallucinations, confusion, convulsions, fever and agitation. [12] "Gradually reducing" alcohol intake could be more useful in respecting your desire to "stop completely" by a deadline. [13]         Research suggests that drinking moderately every day (no more than 1 drink) can reduce the odds of drinking too much. [14]
   
  5     Consult your doctor. If you think you have a problem with alcohol, it is advisable to talk to your doctor about it; he will help you determine what is the safest way to reduce it or abandon it altogether. It may also suggest that you contact a specialist, such as a therapist or psychiatrist, in case you consider it useful. Before visiting your doctor, collect the following information: [15]    
    How much you drink and how often you do it. Be honest, his job is not to judge you, and he will not be able to help you unless you decide to be honest about your habits.   
     Any symptom you suffered from: headache, nausea, depression, etc. 
       Personal information, for example any events that have caused great stress (divorce, university start, new job, etc.).      
  Medicines, supplements and vitamins eventually taken.  
 

   6     Let people know that you think you have a problem. However inconvenient the reality may be, if you are struggling with alcohol and suspect it is necessary to stop taking it, it is important to let your closest friends, family and partner know that you need to make changes to your life behavior. . Surrounding yourself with friends and loved ones who know how to support you will help you remain responsible and will be a good first step towards admitting the presence of a problem you have to work with. [16]    

    Let your drinking buddies know that you're having fun turning into a serious problem. Emphasize the fact that you do not intend to judge anyone, let alone pretend that someone else changes their behavior. Ask for their support and express your desire to continue your visits, while avoiding alcohol for a while (or reducing the amount taken). For example: "I do not like some of the effects of my drinking Alcohol is interfering in an undesirable way in my life, so I intend to do without it for a while." This is a decision that only concerns me. you guys, I'll just drink a Coke instead of the usual cocktail. "   
     If, like you, even some members of your family drink alcohol, consider whether it is a problem to have it available at home. If so, discuss with your loved ones. You may need to eliminate it completely from your reach, especially if your goal is to stop drinking altogether. If you illustrate the importance of the problem to your family, they will most likely prove to be very understanding and willing to make any useful change. [17]


  If your relationship with alcohol tends to be very serious, ask friends and loved ones to choose meeting places other than bars, where it is not possible to drink. During an evening in a pub with friends alcohol could otherwise prove to be an insurmountable temptation.    

  7     Learn to recognize the causes that trigger your desire for excess. If you drink regularly with the intention of getting drunk, it is important to face the causes of that desire, so that you can begin to treat yourself and avoid temptation. What triggers your desire to drink? Is it a particular event, person or emotion that triggers your desire to get drunk? [18]   

     Group conditioning is a widespread cause of binge-drinking, especially among younger people. For example, about 90% of the alcohol consumed by people under the age of 21 is taken during binge-drinking episodes. [19] Drinking in an attempt to feel "part of the group" or to live up to the most wild components could be a strong temptation. Friends who do not have problems with drinking (or who do not recognize that they have) could pressure you and push you to accept "one drink". In case they continue to abuse alcohol in your presence or induce you to drink in their company, you may be forced to stop attending them. [20]      
 Stress leads many people to alcohol. If you tend to take refuge in the drinks to escape the stressful situations of your life, personal or business, you may have to take important steps in order to relax and identify more productive ways of channeling tensions and controlling your emotions, rather than resorting to alcohol looking for relief.

         Boredom can bring many people close to alcohol. If you find yourself drinking on Friday night, not because you're depressed, but because you have nothing better to do, or if you drink constantly to revive the most tedious actions for you, like shopping at the supermarket, it's important to learn how to fill your time with healthier and more productive activities.   
und like a silly idea, but reflecting on many of these questions can be difficult when you drink constantly and feel frustrated. In addition, drinkers tend to deny, making it difficult to discover the causes that trigger the desire to drink. Keeping in mind your alcohol-related habits will give you plenty of information about yourself that you would not otherwise be able to recognize by simply reflecting.         Create an Excel spreadsheet, or choose a notebook, in which you can record your desire to drink and describe what your reactions are and how you intend to act if they appear again.

         Think back to when you have exceeded drinking and describe the events of that day. What do you remember that evening? What made you drink? What did you do the following day? How did you feel?   
     Keep track of how many times you drink in a week. When did you feel the need to drink? When did you think about drinking? Why did you feel this desire? Focus on keeping track of your impulses to better understand your thought patterns.      
  On the major mobile devices apps are available that will help you keep track of your consumption of alcohol. They can be useful when you are away from home or very busy.     advertisement Part 2 of 4: Reduce Drinks Modify   


  1     Give yourself some basic rules. If you do not want to stop drinking completely, but you want to keep your relationship with alcohol in check, it is essential to establish basic rules that will help you avoid those causes that trigger your need to drink and manage your desire to exceed. The rules of each drinker are different, so you have to find out which ones are effective in your case. Here are some rules that can help drinkers to reduce the amount of alcohol consumed and to drink only occasionally:    

    Never drink before a party or other social event.







 Never drink before a party or other social event.
        Do not exceed the guidelines for "Healthy eating considered moderate" established by INRAN (National Institute of Research for Food and Nutrition), in accordance with WHO recommendations: [21]
            For women: no more than 1-2 units of alcohol per day.
            For men: no more than 2-3 daily alcohol units.
        Drink only in company, never alone.
        Respect the limits you gave yourself (for example: "only 2 beers on Saturday").
        Avoid drinking with other people with binge drinking or having alcohol problems.
        Never drink to relieve stress.
   
    2
    Understand what is meant by "a drink". The US National Institute on Alcohol Abuse and Alcoholism has set standards for what is meant by "a drink" (a drink contains about 14 grams of alcohol). However, there are very few of them to understand their meaning and to know exactly how they should have a standard drink. If you do not know how about 150 ml of wine appear, use a dispenser and colored water to find out. Remember that the standard "alcohol by volume" (ABV) measure determines what is meant by "a drink", so if you are used to drinking a beer with a high alcohol content (often with an ABV between 6 and 9%, but that it can even reach 12%) [22] calculate how much you drank with reference to the alcohol content. They are considered a drink:
        355 ml of normal light beer (5% ABV)
        240-270 ml of malt liquor (7% ABV)
        150 ml of wine (12% ABV)
        45 ml (1 shot) of hard alcohol (40-50% ABV)
   
    3
    Slow down and make sure that every drink lasts longer. If you get drunk quickly and tend to swallow a number of drinks to stretch your nerves, or if you're simply a "thirsty drinker", slowing down the pace and making each drink last longer may prove useful. You will appreciate more the taste of your drink and will drink a smaller number. [23]
        Give yourself the goal of not taking more than one drink per hour, depending on your tolerance level (For example, men can often drink more than women before feeling the effects of alcohol).
        Sip your cocktails with a straw. This way it will take more time to finish them.
        If you usually order a medium beer, ask for a small one. Sip it slowly instead of swallowing it in an instant.
        Order an "ice" drink. Melting the ice will dilute the drink. It will take longer and will allow you to drink some water. [24]
        Your body absorbs alcohol into the bloodstream faster than you can metabolize it. The more quickly you drink, the longer the alcohol dwells in your blood, damaging it so you have to regret it the next morning. [25]
   
    4
    Keep busy. One of the most common reasons to keep drinking is the lack of activity, and sitting or standing near a drink. What else do you like to do if you are not moving or if you are not taking part in anything? Dancing, talking, playing billiards or darts, and so on. they are activities that can keep you busy and do not get caught drinking. When alcohol is no longer the center of your attention, you will drink much less.
        Plan ahead what to do in case there is nothing that can keep you busy. For example, if you can not distract yourself, decide whether to apologize and leave, whether to look for someone to have a conversation with, or to dedicate yourself to something else that can distract you from drinking. [26]
   
    5
    Drink four times more water than alcohol. Alcohol is a diuretic, meaning it dehydrates you. Your body can expel a quantity of liquid four times higher than that taken through an alcoholic beverage. [27] Necessarily, drinking water also allows you to slow down the consumption of alcohol. The additional hydration also reduces the chances of suffering from bothersome hangover symptoms.
        For example, if you are drinking a cocktail containing 60 ml of alcohol, drink at least 240 ml of water before ordering another alcoholic drink.
        Try drinking a non-alcoholic drink between drinks. Sip a tonic water or a Coca Cola to force yourself to drink alcohol more slowly without depriving yourself of a drink with which to distract you. [28]



     Drink only during meals. To "go out drinking" is an insidious purpose, since it implies that you must drink. After all, that's the reason for the release. By allowing you to drink only while you are eating, you will instead imply that you can enjoy the ritual of outings with friends in clubs and restaurants, albeit for a time limit dictated by the length of the meal. Drink one or two glasses of wine while you dine, or a beer to accompany a pizza, but put an end to the evening as soon as your plate is empty. [29]   

     Drinking alcohol on an empty stomach increases the risk of suffering from hangovers. Eating a healthy meal before or during drinking slows down the rate of absorption of alcohol by the body, giving it more time to metabolize it. For this purpose complex fats and carbohydrates are particularly indicated. [30]  

      When the meal is over, go to the cafe or sip some water, then go home. Do not continue drinking even after eating. If you are in a busy restaurant, leaving the table quickly will allow you to stay away from the sharp looks of waiting customers.
    

 7     Make your drinking more complicated. If you want to meet some friends at the bar, but you are afraid of not being able to control yourself, take actions that make it physically impossible to drink more than you can. By placing the right obstacles, it will be easier to stick to your plans, even when motivation seems to fade.   
     Bring enough money to pay only two drinks and leave your debit and credit card at home. Find out in advance what the exact amount of your drinks and do not bring more money with you, after drinking what you have given, declare the evening over.  

      Drink more expensive spirits. First of all, the most expensive brands of alcohol contain fewer congeners, chemicals that contribute to the hangover. In addition, a higher cost will not allow you to order the same number of drinks ever. [31]   

     Do not keep alcohol at home. If you tend to drink regularly after work and you want to a
 void bottling beer every night, stop buying and taking alcohol. If they are available in the fridge, it will be difficult to resist them.      
  Buy smaller glasses. Using glasses that are too big is easier to indulge in excessive quantities. For example, a classic wine glass can contain much more than 150ml, or "a drink", [32] and entice you to pour more liquid than allowed. [33]   

 Image titled Stop Binge Drinking Step 16  

  8     Fixed strict time deadlines. If you are going out with friends and you know you have a tendency to always want to order another drink and to prolong the act of drinking until the new day, an effective way to reduce the amount of alcohol taken is the amount of strict hours. If you meet friends at nine o'clock, do not go back past midnight or past one o'clock. Just like Cinderella, set a time when everything turns into a pumpkin or choose a maximum number of hours to spend outside.   

     Bring a time limit does not mean swallowing as many drinks as possible before the stroke of that hour. Do not forget your final goal, otherwise it will not help you.    
    9     Change your plans. Fun does not necessarily have to involve alcohol. Instead of going out to drink with friends, suggest something else to do. If you are afraid of not being able to limit yourself sitting at a bar counter, try to organize a different evening, you could go to the cinema, to a concert or do something active instead of simply standing in front of a drink. [34]   


     10     Practice to learn to say "no, thank you". You will probably find yourself in some situations where you will be offered a drink that you do not want or where you will be encouraged to drink even though you have decided that it is an "alcohol-free" day. Train yourself to say "no" in a polite but determined way. [35]     

   When you refuse a drink, establish eye contact. The interlocutor will know that you do not intend to change your mind. [36]    

    Answer in a simple and concise way. Prolife answers and excuses tend to be unconvincing. Say a definite phrase by going straight to the point, for example: "No thanks, I do not want to" or "No, thank you I promised myself that today I would not drink alcohol and I do not want to betray my goals".    

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Part 3 of 4: Stop Completely Drinking Modify 
   ure dedicated to alcohol, get rid of it. Pour all the alcohol in the sink, recycle the bottles, give away your bar equipment. Anything that recalls alcohol to your memory may rekindle the urge to drink. [37]       

 If returning from work you tend to always stop in the same bar, change route to avoid it. Go straight home or find a different place to stretch your nerves after a day at work, for example a gym.     
   Avoid places where you usually drink and, for the time being, ask your friends to help you avoid drinking alcohol. In the future you could get to the point of not having problems sitting in a bar in front of your friends who drink without doing the same, but allow yourself the time necessary to take your steps. For now, do everything possible to avoid temptation.    

   2     Expect the physical side effects caused by abstinence. It is not necessary to drink every day to develop a physical dependence on alcohol. Anyone who exceeds alcohol, even if not regularly, can experience physical side effects when they stop drinking altogether. Despite having reduced the doses previously, you will notice numerous warning signs that, without the right precautions, could cause stress and lead you to exceed again. If you are a drinker who regularly abuses alcohol intake, you are likely to experience some of the following physical symptoms: [38]      

  Sweating        
Nausea      
  Headache     
   Stun or shaking 
       Insomnia  
 
     3     Share your goals with your partner. To overcome this important process you will need the support of friends and family. Let them know that your habits worry you, that you do not feel able to drink "in moderation" and that therefore you need to definitely say goodbye to alcohol. [39] 

       If you are a victim of group conditioning or if your friends do not support your decision, consider moving away for the time necessary to address your problem. Contact with people who in turn have problems with alcohol could hinder your recovery path. [40]    
  4     Discuss with your doctor about taking any medications, such as disulfiram. Disulfiram is a drug whose purpose is to make unwanted drinking through the almost instantaneous production of symptoms similar to those of a hangover due to the blocking of the liver's ability to process alcohol. [41] It can prove extremely effective in combating the desire to drink. Sometimes doctors can also recommend the use of drugs that can alter the patient's mood, to help manage stress and temptation. Talk to your doctor and evaluate together the best options available to you.   
     If you are struggling with additional addictions, be careful in trying to quit. Abstention from the use of certain drugs, including cocaine, crack and heroin, and even some medications must be supervised by a doctor. Drastic or sudden alterations in the consumption of such substances could cause serious health consequences and sometimes even death. [42]    

5     Find a substitute for drinking. If you feel psychologically tied to your beer after work, replace it with a healthier drink. Pour some iced tea into a beer mug and sit in the same place where you used to enjoy your ritual, just do it without drinking alcohol. Fizzy drinks, tea, coffee, fruit juices and other drinks can all be healthier alternatives.    

   6     Do not discuss with people about your decision. If you've decided to stop drinking altogether, your friends, especially those with whom you used to get drunk, are likely to try to convince you that you have no problem, or want to discuss the topic with you. It is best to avoid getting involved in any kind of discussion or debate related to your overreacting or to the existence or not of a problem. Your decision is not up to you. [43]    

  7
    Find a support group. Stop drinking without receiving any help can be very difficult. Learn to lean on others and surround yourself with friends who support you and loved ones who support your desire to stop drinking by facilitating the process.
        Alcoholics Anonymous (AA) is the best known support group and one of the most successful support groups for those who want to stop drinking. Even if, strictly speaking, you do not consider yourself an "alcoholic", attending some meetings can be a great way to find support and take concrete steps towards your goal.
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Part 4 of 4:
Stay MotivatedEdit

    Image titled Stop Binge Drinking Step 26
    1
    Make yourself responsible. Find the way to be honest with yourself. The drinkers are skilled liars and often invent numerous excuses to rationalize excessive drinking. Activities such as writing in a diary and setting clear and specific goals will help you stay on the track.
        Note any episodes of relapse, in which you drink excessively or indulge in alcohol in spite of your intentions.
        Tell someone, for example, to a dear friend that you know he will not judge you, but to whom you know you can not keep anything hidden. Trust that person.
        Participate regularly in the support group meetings. Knowing how to show you responsible to your group of friends can help you avoid any false steps.
   
    Stay away from those who urge you to drink. If you usually drink a lot in company, or attend people who cause you to drink excessively for any reason, you may need to make some net cuts to some relationships or at least significantly reduce the time spent in their company. [44] People who might be well avoided include:
        The avid drinkers.
        Those who turn drinking into a competition.
        Stressful friends.
        Toxic relationships.
   
    Do not be overwhelmed by desire. Sometimes you will feel a strong desire to drink, it is an inevitable thing. Instead of fighting hard against desire, accept the feelings you are feeling and then overcome. Remember that once it has reached its peak, the desire can only reverse itself by fading until it disappears. [45]

        Accepting the craving for alcohol does not mean giving in to you. It means striving for a certain purpose knowing that you can change your feelings.
        Make a physical inventory. Take a few minutes to breathe deeply and focus your attention on your body. Notice where you are feeling the desire to drink, notice the way it manifests itself. For example, the craving for alcohol may concentrate mainly in the mouth and nose area, or you may feel some sort of uneasy hands.
        To perceive the desire, focused on the specific area in which it is generated. Pay attention to your physical sensations. Compose statements that describe how you feel, without judging in any way: your job is not to denigrate you, but to understand the reactions of your body. For example: "I have a very dry mouth, I feel that drinking a beer could bring me a pleasant sensation of freshness ... I continue to swallow by imagining the bubbles coming down my throat and refreshing it".
        Repeat the process with each of the parts of the body that is perceiving feelings related to desire. Although, despite time and practice, the craving for alcohol may not even disappear, you may become able to let it fade and disappear calmly.





    4
    Manage your stress levels. Find healthier ways to process your stress, which do not involve drinking. Stress can be one of the reasons that drives us to drink, and can act quickly and forcefully to push us to forget our intentions and indulge in alcohol. Although you may have resisted for many months, even a single terrible day at work or a bad fight with your partner could make that desire of beer really irresistible. Find other ways to cope with stress and frustration without getting close to a bottle. [46]


Recognize when your desire to drink is connected to a stressful situation. If you've just finished a long and frustrating work shift, where you've been scrambled by your boss, you might be tempted to stop at the bar on your way home. When you are faced with a similar scenario, find instead a different activity to dedicate yourself to. Maybe you could stop at the park and shoot some hoops or go to the gym and get tired of lifting weights, or you could play darts after you have attached the image of your employer to the wall. He will never know it. 

       Instead of drinking, call the friend who supports you and tell him about your desire to indulge in alcohol. Show yourself responsible before making a mistake. Leaving your thoughts and sharing your cravings will help you make them disappear. Invent a distraction and get involved. The cravings will pass.    

5     Find new hobbies and interests. If you usually spend a lot of your free time drinking with your friends, initially the sobriety might seem boring. What else remains to be done? Find new passions and productive ways to spend all the time that you normally used to spend drinking.  
      Dedicated to those creative projects you've always wanted to do. Write that book you've always wanted to write, or pick up your guitar or knitting needles. Develop a new creative skill that makes you enthusiastic and motivated to do other things.   

     If possible, try to fit into some groups that allow you to spend time in social situations that do not involve drinking. Join a social club or a sports team, even the bowls will be fine. You will also make new friends.  
 
6     Start exercising. Being in good shape can make the thought of drinking excessively terrible. If the idea of ​​getting back into shape, sweating and losing weight will excite you, you will hardly want to waste your time thinking of having a drink.   
     It has been shown that moderate-intensity aerobic activity has positive effects on those wishing to stop abusing alcohol. [47]    

    Aerobic exercise also fights symptoms of anxiety and depression, possible causes of alcohol abuse. [48] [49]        
Conscious meditation is also a highly useful practice for those who wish to recover from their addictions to alcohol. [50] Conscious meditation concentrates on observing without any judgment the behavior of one's own body and one's own thoughts. It can help you recognize your desire without triggering an automatic reaction.   
     Competing in a sports team can provide you with a healthy distraction. By swimming or playing basketball or tennis with friends, you can spend quality time that does not involve drinking.  
 

 7     Reward yourself for the periods of sobriety. Plan a series of rewards for your achievements. At the end of the first week, go out and give yourself a fabulous meal. At the end of the first year, tell yourself that you will finally leave for that much-desired destination. Incentive to reach the next step on the ladder that leads to sobriety.     advertisement ConsigliModifica   
 On the occasion of a party, do not go out with the intention of getting drunk. Focus instead on the reasons for which to celebrate and the people around you. 
   Although not all people who drink a lot are alcoholics, in some cases drinking without moderation is a symptom of alcoholism. If you notice that your life is adversely affected by alcohol and you can not drink in moderation, you could be an alcoholic. [51]

 If you fear that excessive drinking has become more than a bad habit or an occasional vice, it is advisable to seek help. AvvertenzeModifica   
 Do not drive while drunk. Be responsible and call a taxi, or better still stay sober!   

 Binge drinking can cause alcohol poisoning. The signs of alcohol poisoning include: confusion, vomiting, convulsions, slow or irregular breathing, pallor or bluish complexion, hypothermia and unconsciousness. If you notice that a person, after having overdone in alcohol, shows any of these symptoms, immediately call 118. [52