As you begin to notice those health benefits, you’ll likely feel more energized and inspired to keep up your progress. Prioritize wellnessįeeling at your best physically can boost resilience and emotional strength, equipping you to weather challenges that trigger the desire to drink.īy avoiding alcohol, you’re taking a big step toward improving physical health.
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. 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. Comfort yourself when feeling lonely by reaching out to a loved one or watching a favorite movie.Instead of taking a drink to calm anxiety, try affirmations, deep breathing, or meditation.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: Activities that get you out of the house and moving often help most. 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.Water, flavored sodas, teas, and other beverages can all help replace alcohol. Find a go-to drink: Choosing the right replacement beverage can help you stand firm in your desire to stop drinking.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. Remove alcohol: Alcohol in your house can tempt you when you’re trying to quit.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. 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. Research shows that most people believe that drinking can make them feel better. That said, you don’t need to say anything more than “No, thanks.” Practicing your refusal ahead of time can help you feel more comfortable and confident when you find yourself in a situation that involves alcohol. “I don’t like the way drinking makes me feel.”.You’re not obligated to offer details, but it can help to have a go-to response ready: When you turn down a drink, people might ask why. It’s often easier to turn down a drink when you don’t have to do it alone.įinding or reaching out to other sober people can also help. Turner notes the importance of bringing along a trusted support person when attending events that involve alcohol. By opening up about your relationship with alcohol, you might also encourage others to explore their own drinking habits. Letting others know about your choice to stop drinking may help motivate you to stick with your decision.įamily and friends can provide encouragement and support when you stop drinking. Common alcohol triggers include:īecoming more aware of your alcohol triggers and reasons for drinking can help you plan ways to help manage the urge to drink. She explains that knowing why you drink alcohol can help you explore alternative ways to address those issues more productively. Knowing why you drink is essential, says Cyndi Turner, LCSW, LSATP, MAC, a Virginia therapist specializing in addiction treatment and alcohol moderation. How much is too much? Learn more about alcohol intake here. When you’re having a good time, you find it hard to stop, especially in the company of friends having the same amount. All the same, “a quick drink” often turns into three or four drinks. Say you don’t have any cravings when you go without drinking. Maybe you don’t think you depend on alcohol exactly, but you still wonder whether you might be drinking too much. Take some time to explore your relationship with alcoholĪ key first step in giving up anything is identifying why you’re doing it.
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