The decision to stop drinking alcohol can be life-saving for people who feel that they are becoming addicted to alcohol. However, recovering from alcohol abuse, maintaining austerity and controlling alcohol cravings is a tough battle. There are many ways to achieve sobriety. For a person who is wondering how to stop drinking, here are the 10 best ways to stop drinking alcohol.
1. Make a plan
Make a plan to stop drinking alcohol by setting a date. Place the date in a place where you can see it often. If you are a heavy drinker, you should take the first delay to avoid withdrawal symptoms that could potentially be fatal (in this case involve your doctor in your plan to make a more suitable date plan).
2. Identify the triggers
The urge to drink alcohol is caused by internal or external triggers. The key to stopping drinking and maintaining sobriety is to identify and avoid the triggers. External triggers, such as places, people and things related to alcohol behavior and opportunities can quickly lead to a relapse. Risky situations are clearer, more predictable and easier to avoid compared to internal triggers.
Internal triggers are caused by thoughts, negative emotions such as frustration, positive emotions such as excitement, physical sensations such as headache, anxiety, and tension. After you identify the triggers, try to prevent them from leading you to drink.
3. Avoid risky situations
The best strategy to stop drinking is to avoid risky situations. Avoid social institutions where alcohol is served. Do not buy or store alcohol at home, as this will easily tempt you. Friends and family members can also help by refraining from drinking alcohol in the presence of people in recovery.
4. Build a strong support network
Make sure you surround yourself with positive people. This will help you to build and improve your self-esteem and confidence. Without a positive support network, it is difficult to make changes that will lead to complete austerity. Available social network support is especially important during the first months of recovery.
5. Communicate effectively
By having effective communication with family, friends, and colleagues, they can understand the different aspects and challenges of your path to recovery. By expressing yourself to them, they will be much more supportive and helpful.
6. Take a nutritious diet
A healthy diet and proper hydration are important for the healing process of an alcoholic. Proper nutrition, as well as hydration, helps to restore physical and mental health and to improve the chances of recovery.
Macro and micronutrient deficiencies can cause low energy levels, depression and anxiety, which are triggers that can lead to a relapse. Your diet should include foods that improve digestion, promote steady blood sugar throughout the body, and improve brain chemistry. A healthy digestion process optimizes the absorption rate of vitamins, amino acids, and minerals that help reduce the craving for alcohol. An adequate intake of lean proteins ensures that your brain produces optimum amounts of neurotransmitters that are associated with feelings of well-being.
Extensive nutritional education programs and individualized nutritional advice have been shown to improve the 3-month chance of success in people with substance abuse problems. If you want to stop using alcohol yourself, here are some nutrition tips that you can follow.
Do not make any major changes to the diet. Gradual changes in the diet will lead to better compliance with the body.
Eat foods that are low in fat and contain sufficient lean protein.
Eat meals regularly throughout the day
Water is the most important nutrient needed for every body function. Sufficient water intake helps to reduce the desire for alcohol.
Vitamins and mineral supplements such as vitamin A & B, zinc and B-complex are useful during and after the recovery phase.
One way to replace destructive behavior is to get involved in physical activities. Exercise stimulates the same neurotransmitters and circuits in the brain as the most addictive substances. Start your training routine slowly and concentrate on strength training and cardiovascular exercises.
8. Do healthy activities
It is known that alcoholics give up activities that they once enjoyed. Part of the recovery process is rediscovering previous hobbies and developing new interests. This will help reduce the boredom that a relapse can cause and help you pursue much healthier and satisfying alternatives.
9. Evaluate your progress
Evaluate your sobriety progress by setting an evaluation date. A 30-day plan is more effective so that your new behavior can become a habit. Evaluate and view your reasons for stopping alcohol. Record the benefits and start again. An evaluation plan helps you see how far you have come and motivates you to do better.
10. Treat yourself
After you have evaluated your progress and you have reached a fixed duration of austerity, treat yourself. The money used for alcohol can now be used to visit a spa, get a massage, attend a yoga class, buy new clothes or furniture or even buy gifts for your family and friends. Maintaining austerity is all about seeing the tangible benefits.
Note that there is no universal best way to stop drinking alcohol. You may need to try different combinations and see what works best for you.