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- Reducing or quitting alcohol can improve your life in many ways. It can: improve your mood and sleep increase your energy improve your relationships with your loved ones help you perform better at work lower your risk of long-term health problems such as cancer and heart disease save you money.
www.health.gov.au/topics/alcohol/about-alcohol/how-can-you-reduce-or-quit-alcoholHow can you reduce or quit alcohol? | Australian Government ...
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- You Might Dodge Accidents. Alcohol plays a role in at least half of all serious trauma injuries and deaths from burns, drownings, and homicides. It’s also involved in four out of 10 fatal falls and traffic crashes, as well as suicides.
- Your Heart Gets Healthier. You might think that a regular glass of red wine or other alcoholic beverages might be good for your heart. But that may not be true, or true only for light sippers (less than one drink a day).
- Your Liver May Heal. Your liver’s job is to filter toxins. And alcohol is toxic to your cells. Heavy drinking -- at least 15 drinks for men and eight or more for women a week -- can take a toll on the organ and lead to fatty liver, cirrhosis, and other problems.
- You Might Drop Pounds. A glass of regular beer has about 150 calories, and a serving of wine has about 120. On top of those mostly empty calories, alcohol ramps up your appetite.
- Overview
- 1. Examine alcohol health effects
- 2. Take some time to explore your relationship with alcohol
- 3. Consider your approach
- 4. Talk about it
- 5. Change your environment
- 6. Prepare for potential alcohol detox
- 7. Make time for self-care
- 8. Know your why
- 9. Reach out for support
To stop drinking alcohol, you first need to understand your relationship with drinking. From there, you may need social support, consistent self-care, and new routines that can help redirect your mind.
From monthlong sobriety challenges to the Sober Curious movement, more and more people are taking a closer look at the role alcohol plays in their lives.
Alcohol can affect your health in many ways. Even drinking moderately can leave you feeling groggy, foggy, or hungover. The more you drink, the more likely you notice other health effects, too, like:
•disrupted sleep
•digestive issues
•memory problems
•increased anxiety, depression, and irritability
•disagreements and other conflict with loved ones
Figure out how much you actually drink
Maybe you don’t think you depend on alcohol exactly, but you still wonder whether you might be drinking too much. Say you don’t have any cravings when you go without drinking. All the same, “a quick drink” often turns into three or four drinks. When you’re having a good time, you find it hard to stop, especially in the company of friends having the same amount. How much is too much? Learn more about alcohol intake here.
Identifying triggers
Knowing why you drink is essential, says Cyndi Turner, LCSW, LSATP, MAC, a Virginia therapist specializing in addiction treatment and alcohol moderation. She explains that knowing why you drink alcohol can help you explore alternative ways to address those issues more productively. Common alcohol triggers include: •relationship stress •social events •trouble at work •insomnia Becoming more aware of your alcohol triggers and reasons for drinking can help you plan ways to help manage the urge to drink.
You might know you want to give up alcohol entirely. But maybe you’re unsure about quitting completely and don’t want to hold yourself to that goal.
What’s most important is looking at your drinking habits and finding a way to cut back that works for you.
Letting others know about your choice to stop drinking may help motivate you to stick with your decision.
Family and friends can provide encouragement and support when you stop drinking. By opening up about your relationship with alcohol, you might also encourage others to explore their own drinking habits.
Turner notes the importance of bringing along a trusted support person when attending events that involve alcohol. It’s often easier to turn down a drink when you don’t have to do it alone.
Finding or reaching out to other sober people can also help.
Research shows that most people believe that drinking can make them feel better. However, when alcohol makes up part of your typical routine, drinking can become something of an automatic response, especially when you feel stressed or overwhelmed.
You may not need to completely reinvent your life to quit drinking, but making a few changes in your surroundings to help avoid alcohol triggers can make a big difference.
•Remove alcohol: Alcohol in your house can tempt you when you’re trying to quit. If you feel like having a drink, knowing you’ll have to go out and make a purchase can deter you long enough to find a good distraction.
•Find a go-to drink: Choosing the right replacement beverage can help you stand firm in your desire to stop drinking. Water, flavored sodas, teas, and other beverages can all help replace alcohol.
•Keep busy: When you tend to drink at a certain time of day, doing something else is one of the best ways to distract you from old habits to help break that pattern. Activities that get you out of the house and moving often help most.
When your desire to drink aligns more with your mood than any particular time of day, having a few alternative coping methods ready can help:
People who are more dependent on alcohol may start to experience what’s known as alcohol detox when they significantly cut back on or stop drinking. This happens as your body begins to remove alcohol from your system. Detox can bring on alcohol withdrawal symptoms such as:
•anxiety
•headache
•fatigue
•insomnia
•mood changes
Quitting drinking can be stressful. If you turn to alcohol to manage emotional distress, the added overwhelm can prompt the urge to drink, making success seem even more out of reach.
It’s common to have a difficult time when making big changes, but good self-care practices can help you manage overwhelming feelings and take care of your mind and body.
You might run into obstacles along the way that tempt you to drink. Keep in mind the reasons you chose to cut back on or quit alcohol.
Consider writing them down and keeping notes on hand, so you have a physical reminder to look at when you need it to help motivate you to stay the course.
Quitting alcohol alone is harder for some than others, but there’s no need to go it alone.
If you’re having difficulty sticking to your goal or just want some extra guidance, consider reaching out for professional support.
If you feel comfortable doing so, discuss your challenges with your primary healthcare professional. Finding a therapist can also be a great starting point if you’re uncomfortable opening up to your healthcare professional.
It might also be worth checking out a 12-step program in your area, like Alcoholics Anonymous or SMART Recovery, to see if it feels like something that might be useful for you.
- Alcohol is addictive.
- Alcohol is a depressant. While you may initially feel less stressed or happy, these feelings will eventually wear off, leaving you feeling sad or anxious.
- Drinking lowers your inhibitions and increases impulsivity, which can cause you to do something you will regret.
- Alcohol is expensive. Just think of all the money you could save if you stopped drinking.
Mar 21, 2024 · One of the most significant benefits of giving up alcohol is that you may increase your lifespan. Alcohol misuse can lead to serious health problems like liver disease and cancer. So, giving up alcohol can help you to avoid these potentially deadly diseases.
Feb 7, 2024 · Giving up alcohol can benefit your health. (Getty Images: Liudmila Chernetska) abc.net.au/news/why-pausing-alcohol-can-boost-your-health-febfast/103432016. Share article. What if I told you I'd found a tablet that could make you sleep better, think clearer, concentrate longer, run faster, and help your immune system?
- Sandro Demaio
Oct 1, 2023 · Physical Benefits of Quitting Alcohol. Quitting alcohol has a number of important mental health benefits. In addition to improving your mental well-being, it may lower your risk for some mental illness and contribute to better sleep.
Jan 4, 2023 · Taking a 30-day break from drinking alcohol can provide several health benefits. Among the biggest benefits, your risk of cancer and heart disease may decrease. You may also experience improved...
