In particular, she’s committed to helping decrease stigma around mental health issues. You might run into obstacles along the way that tempt you to drink. Keep in mind the reasons you chose to cut back Alcohol Use Disorder on or quit alcohol.
Health Conditions
- Maybe you don’t think you depend on alcohol exactly, but you still wonder whether you might be drinking too much.
- You can use an app like AlcoTrack (Android) or DrinkControl (Apple) to keep a log of your daily drinking and see your progression.
- Build a network of people you can go to when you need help, join a support group or see a therapist.
If you suddenly quit drinking, your body can struggle to catch up. Because alcohol is a central nervous system depressant, quitting drinking can cause your body to have too much of an excitatory substance called glutamate as it tries to rebalance. This can trigger alcohol withdrawal symptoms, which can be dangerous in some cases. Quitting cold turkey is the preferred method of withdrawal, but only if done under medical supervision, where symptoms can be treated as they occur.
How to Safely Taper Off Alcohol
A variety of factors can determine a person’s withdrawal symptoms and the proper tapering procedure. These include their level of dependence, level of tolerance, the individual biology of the drinker, and the circumstances under which they normally drink. Together, these factors can make people’s addictions more emotionally and physically debilitating.
- This method can lead to withdrawal symptoms, especially if you’ve been a heavy drinker.
- The amount of time it takes to taper off of alcohol can vary greatly from person to person.
- Maybe they don’t have peer support or maybe their alcohol addiction is too severe.
- It does, however, result in any withdrawal symptoms that do occur being prolonged over the entire period of the taper.
- The second situation involves counting the daily drinks and switching them to a beverage with lower alcohol content, such as beer.
Break down long-term goals into smaller milestones
- Are you tapering because you physically depend on alcohol, or are you tapering because you want an excuse to drink longer?
- 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.
- Below I share some key information so you can determine if weaning off alcohol is right for you.
- When a person has developed a physical dependence on alcohol, quitting can result in withdrawal symptoms that are physically and mentally painful.
Dr. Streem suggests starting with the World Health Organization’s Alcohol Use Disorders Identification Test (AUDIT). It can be a particularly helpful way to help you get a clearer understanding of your drinking habits and your relationship with alcohol. It’s a 10-question screening test that gives you research-backed, personalized advice for quitting or reducing your intake of how to taper off alcohol alcohol.
Symptoms timeline
Breaking down the plan into small achievable goals can make the process seem less formidable. Sometimes it is helpful to reward oneself by replacing alcohol consumption with alternative healthy habits, such as exercise or delicious meals. Many people benefit from talking to friends and family members about their goals, or even tapering off of alcohol alongside a close friend or partner. By communicating your goals and struggles, you not only increase your accountability but you obtain valuable support.
Mental and Physical Impacts of Weaning off Alcohol
I’d encourage you to read them all, but at the very least, please read the sections on withdrawal symptoms and the schedule itself. Substitution involves replacing alcoholic beverages with non-alcoholic ones. This can help address the habitual aspect of drinking, like having a beverage in hand at social events without the alcohol content.
What Happens When You Stop Drinking Alcohol
- If it’s too hard to control how much you drink each day, weaning might not be the right strategy.
- When attending events where alcohol is present, alternate between alcoholic and non-alcoholic drinks to slow your consumption.
- One of the keys to a successful taper is taking gradual steps that will cause as few side effects as possible.
- They can help you decide if tapering is the safest option for you.
- Remember, reducing your alcohol intake is a process that requires patience, self-compassion, and persistence.
I’ll be honest, your chances of staying sober on your own are slim to none. It doesn’t mean you have to go to rehab (though that’s certainly an option). You can try support groups, therapy, psychiatrists, spiritual groups, and outpatient rehab services. I have a complete guide on Alternatives to Rehab, which has over a dozen different options to select from. If you mess up once or twice and drink more than you intended to, don’t be too discouraged.
For this reason, experts advise that alcohol cessation be monitored safely with steady effort between oneself and a physician. When you quit alcohol cold turkey, you quit drinking completely and suddenly. Your doctor can determine if tapering alcohol is safe for your unique situation and help you create a plan to quit drinking alcohol. Tapering off alcohol involves gradually reducing the amount of alcohol you drink.