How to Stop Drinking Alcohol Safely: The Journey Towards Recovery

Alcohol addiction, also known as alcohol use disorder (AUD), is a chronic condition that can impact nearly every aspect of a person’s life, physically, mentally, and emotionally. Many people struggling with AUD want to stop drinking, but the idea of quitting can feel overwhelming, especially with the challenges of withdrawal and persistent cravings.

The good news is that recovery is possible, and there are many ways to manage both the process of quitting safely and the cravings that follow.

How Cravings Work in the Brain

When you consuHow Cravings Work In the Brainme alcohol, it triggers the release of dopamine, a chemical in the brain responsible for feelings of pleasure and reward. Over time, your brain associates these pleasurable sensations with the act of drinking, leading to cravings whenever you encounter cues or situations linked to alcohol consumption.

Alcohol can also act on other receptors in the brain, including serotonin, opioid, and gamma-aminobutyric acid (GABA) receptors, which improve mood and anxiety symptoms in the short term but lead to a chemical imbalance over time. This imbalance can contribute to worsened anxiety and depression. It can intensify cravings and make it more challenging to resist the urge to drink.

Identifying Triggers and the Urge to Drink

Triggers are people, places, emotions, or situations that can increase the urge or craving to drink. Identifying and understanding your personal triggers is crucial for developing effective coping strategies and preventing relapse.

Common triggers may include:

• Social situations involving alcohol
• Stress or emotional distress
• Certain environments (e.g., bars, parties)
• Specific people or relationships
• Negative emotions (e.g., anger, sadness, boredom)

Keep a journal or use a mobile app to track your triggers and the circumstances surrounding them. This awareness can help you and your therapist develop personalized strategies to manage or avoid these triggers in the future.

Seeking Professional Help to Stop Drinking

Overcoming alcohol addiction on your own can be extremely challenging and, in some cases, life-threatening. By seeking professional help, you increase your chances of achieving and maintaining long-term sobriety while minimizing the risks associated with alcohol withdrawal and relapse. Healthcare professionals, addiction specialists, and counselors can provide you with the necessary support, guidance, and resources to navigate the complexities of quitting alcohol safely. 

Professionals can:

• Assess the severity of your addiction
• Develop a personalized treatment plan
• Provide medical supervision during detoxification
• Offer counseling and therapy to address underlying issues
• Connect you with support groups and resources

It is strongly recommended to seek professional help for a medically supervised detox. Healthcare professionals can provide medications to alleviate withdrawal symptoms and monitor your progress to ensure your safety.

Attempting to detox from alcohol on your own, especially if you have been drinking heavily or for an extended period, can lead to severe withdrawal symptoms, including:

• Seizures
• Delirium tremens (DTs)
• Hallucinations
• Rapid heart rate
• High blood pressure
• Severe dehydration

These symptoms can be life-threatening without proper medical care. Seeking professional help for detox can significantly increase your chances of a safe and successful recovery.

Developing Healthy Coping Mechanisms

Many individuals with addiction use drinking as a way to cope with stress, anxiety, or depression. Developing healthy alternative coping mechanisms is crucial for maintaining sobriety and promoting overall well-being. These strategies can help manage stress, emotions, and cravings in a constructive way.

Effective coping mechanisms include:

Physical and Mental Well-being:

• Regular exercise (e.g., running, cycling, swimming)
• Mindfulness practices and meditation
• Yoga and stretching
• Proper nutrition and hydration
• Adequate sleep and rest

Emotional and Social Support:

• Engaging with support groups
• Spending time with supportive friends and family
• Creative expression through art, music, or writing
• Pursuing new hobbies or skills
• Volunteering or helping others

Stress Management Techniques:

• Deep breathing exercises
• Progressive muscle relaxation
• Journaling
• Time management strategies
• Setting healthy boundaries

Additionally, maintaining proper nutrition can help stabilize mood and reduce cravings. Focus on eating regular, balanced meals rich in whole foods, fruits, vegetables, and lean proteins. Staying well-hydrated is also essential, as dehydration can intensify cravings and withdrawal symptoms.

Experiment with different coping strategies and find what works best for you. Incorporating these healthy habits into your daily routine can provide a sense of purpose, fulfillment, and emotional balance.

Creating a Relapse Prevention Plan

Relapse is a common occurrence in the recovery process, but it does not have to derail your progress. Creating a relapse prevention plan can help you identify potential triggers, develop coping strategies, and establish a course of action in case of a lapse or relapse.

Your relapse prevention plan should include:

• A list of your personal triggers and coping mechanisms
• Contact information for your support system (e.g., sponsor, therapist, support group)
• Emergency resources (e.g., hotlines, treatment centers)
• Strategies for getting back on track after a lapse or relapse

Remember that relapse prevention is an ongoing process, and it’s important to regularly review and update your plan as you progress in your recovery journey. Working with your healthcare provider or counselor can help ensure your plan remains effective and aligned with your current needs.

Medication to Curb Alcohol Cravings

Certain medications have been shown to be effective in reducing alcohol cravings and helping to maintain sobriety. These medications work by altering the brain’s response to alcohol or producing unpleasant effects when alcohol is consumed, deterring further drinking.

These medications are usually prescribed as part of MAT (Medication Assisted Treatment), also called Medication for Alcohol Use Disorder (MAUD), which combines prescription drugs with therapy to help people overcome substance abuse issues. Medication helps manage uncomfortable symptoms while you focus on getting better.

Medications used to treat alcohol use disorder include:

• Naltrexone: Reduces cravings for alcohol and blocks the pleasurable effects of drinking. Available in both pill and long-acting injection forms.
• Acamprosate: Helps to reduce withdrawal symptoms and cravings after quitting alcohol. Dosing is 2 pills 3 times a day.
• Disulfiram: Causes unpleasant reactions (like nausea and flushing) when alcohol is consumed, discouraging drinking. Available as a daily pill.

Eleanor Health offers a wide variety of options for medications to treat substance use and will work with you to determine the best medication and dosage that fits your lifestyle.

Counseling and Behavioral Therapy

Several evidence-based therapeutic approaches can effectively treat alcohol addiction and address underlying mental health issues. Each type of therapy offers unique benefits:

Cognitive Behavioral Therapy (CBT) helps you understand and change patterns of thinking and behaviors that contribute to alcohol use. Your counselor will work with you to:

• Identify negative thought patterns
• Learn to challenge and replace unhelpful thoughts
• Develop healthier coping strategies
• Create practical solutions for high-risk situations

Dialectical Behavior Therapy (DBT) combines CBT techniques with mindfulness, focusing on:

• Emotional regulation
• Distress tolerance
• Interpersonal effectiveness
• Mindfulness skills

Motivational Interviewing (MI) helps strengthen your commitment to change by:

• Exploring and resolving ambivalence about recovery
• Building internal motivation
• Developing a clear plan for change

Family Therapy addresses the impact of alcohol use on relationships and can:

• Improve family communication
• Heal damaged relationships
• Create a supportive recovery environment
• Help family members understand addiction

Counseling provides a safe, judgment-free space to work through these approaches while addressing your unique challenges. Your therapist will help you select the most appropriate therapeutic methods for your situation and goals.

Peer Support

Peer support is a vital component of successful recovery, connecting you with trained Community Recovery Partners who have personal experience with addiction and recovery. These certified specialists provide unique insights and support that complement traditional treatment approaches like therapy and medication.

Working with a peer support specialist offers several key benefits:

• Someone who truly understands your journey and challenges
• A non-judgmental environment for sharing experiences
• Practical guidance for navigating daily recovery challenges
• Additional accountability and motivation
• Help identifying and avoiding potential triggers
• Connection to community resources and support networks

Peer support has been shown to significantly reduce relapse rates and improve overall recovery outcomes. Having someone who has successfully navigated their own recovery journey can provide hope, practical strategies, and the emotional support needed during challenging times. This evidence-based approach helps address common challenges in recovery, such as isolation, stress management, and maintaining motivation for long-term sobriety.

Key Questions About Quitting Alcohol

Will Alcohol Cravings Go Away?

Cravings can persist for some time, even after achieving sobriety. However, with consistent effort and the implementation of effective coping strategies, the intensity and frequency of cravings often diminish over time. Recovery is a journey, and setbacks or occasional cravings do not negate the progress you’ve made. By staying committed to your goals and seeking support when needed, you can develop the resilience and skills necessary to manage cravings effectively.

If you or a loved one is struggling with alcohol addiction and cravings, consider reaching out to Eleanor Health. As recovery specialists, we are ready to help you or your loved one get better, no matter where you are on your journey.

Can you stop drinking cold turkey?

While it is possible to stop drinking alcohol “cold turkey” (abruptly and without any medical assistance), it is generally not recommended due to the potential risks and dangers associated with alcohol withdrawal. Alcohol is a central nervous system depressant substance, and sudden cessation can lead to severe and potentially life-threatening withdrawal symptoms, such as seizures, delirium tremens (DTs), and even death in extreme cases.

It is strongly advised to seek professional medical help and undergo a supervised detoxification process to quit drinking alcohol safely. Medical professionals can provide medications and support to manage withdrawal symptoms and ensure a safe and comfortable detoxification experience.

How to help someone stop drinking?

If you have a loved one struggling with alcohol addiction, there are several ways you can provide support and encouragement to help them stop drinking:

• Educate yourself: Learn about alcohol addiction, its causes, and the recovery process. Understanding the condition can help you approach your loved one with empathy and compassion.
• Express concern and offer support: Approach your loved one in a non-judgmental manner and express your concern for their well-being. Offer your support and let them know you are there for them throughout their recovery journey.
• Encourage professional help: Encourage your loved one to seek professional help from a qualified addiction treatment provider or counselor. Offer to assist them in finding and accessing recovery help. Check for local support networks and organizations like AA, NAATP, and SAMHSA.
• Participate in their recovery: Attend family therapy sessions or support group meetings to learn how to best support your loved one’s recovery efforts. Even being quietly present or texting to check up on your loved one can be enough to support a lot of people.
• Practice patience and understanding: Recovery from alcohol addiction is a long-term process with potential setbacks and relapses. Be patient, understanding, and non-judgmental throughout their journey.
• Take care of yourself: Supporting a loved one with addiction can be emotionally and physically draining. Make sure to prioritize your own self-care and seek support if needed.

Remember, while you can offer encouragement and support, the decision to stop drinking ultimately lies with your loved one. Respect their autonomy and be prepared to provide ongoing support as they navigate the challenges of recovery.

If you or a loved one is struggling with alcohol addiction, consider reaching out to Eleanor Health. As recovery specialists, we are here to provide guidance, support, and resources to help you move forward, no matter where you are on your journey.