Alcohol has become a part of life for many. A bottle of beer in front of the TV after work, a few glasses of wine with dinner, unlimited cocktails at a friend's birthday party. . . Even if you rarely drink, sooner or later alcohol consumption can become a serious problem - you will develop a bad habit that you will have to fight for a long time. In the article we will discuss an important topic: how to give up alcohol. How will your life change after you quit alcohol?
Who should give up alcohol completely?
Alcohol cessation involves reducing the consumption of alcoholic beverages to a minimum or eliminating them from life entirely.
There are many reasons why people decide to give up alcohol altogether at some point. These can be health problems that arise, among other things, from excessive alcohol consumption. Another common reason is a person's desire to lead a healthy lifestyle and reap all the benefits that giving up alcohol brings.
Sobriety is necessary when:
- Alcohol dependence quickly develops - withdrawal symptoms occur and you can no longer reduce alcohol consumption on your own.
- There are physical or mental illnesses that are made worse by alcohol consumption.
- Even a small amount of alcohol leads to loss of self-control - to rash actions, excessive spending, aggression.
- A pregnancy is planned.
You can tell if you are addicted to alcohol by asking yourself: "Are you looking for reasons or excuses why you can and should drink? ""How often does this happen? Evaluate how the situation has changed recently. Answer these questions as honestly as possible.
This way you can understand whether you really need to give up alcohol or whether you already drink it in small quantities and are not addicted.
Smoking Cessation Calendar: What Happens After You Quit Drinking?
"I won't say I drank too much or too often. But the obligatory minimum of alcohol was as follows: a Friday party with friends with cocktails, a couple of bottles of beer a week with an interesting movie, Sunday dinner with my husband with 1-2 glasses of wine. The decision to give up alcohol completely was unexpected. I just thought it would be nice to test myself to see if I could stop drinking alcohol altogether. My life changed a lot when I quit.
When I told my friends that I didn't drink anymore, they thought it was a joke and didn't believe it for a long time. They thought I was pregnant or sick with something because I made such a decision. My husband's and my acquaintances didn't immediately get used to my complete sobriety. Even my mother was suspicious of this decision and asked if everything was okay. It's strange, but according to people's understanding, sobriety is something extraordinary.
Giving up alcohol wasn't easy for me. No matter what holiday I came to, people I knew and didn't know desperately tried to get me drunk - "To your health, " "Just a little. " There were more than enough temptations. But I persevered. Only after a few months did I get used to the idea that there was no place for alcohol in my life.
After a few months, I noticed that I had lost weight. All those snacks with beer and wine were clearly damaging my figure. I started sleeping much better – so strong in the morning. My husband and I continue to meet up with friends. But there were far fewer festivals and loud parties. It turns out that loud music in bars without doping in the form of alcohol is just annoying. I see all of these as positive changes – I have so many free evenings. At the same time, no hangover in the morning. My husband and I signed up for a dance school. It's not just parties that can bring joy.
At the moment I haven't had a drink for six months. And I have no plans to break my sober lifestyle – I liked it. I'm glad for everything that happened to me after I quit alcohol. It's like I've become freer. "
If a person drinks only occasionally and strictly controls the amount of alcohol, it is easy for him to give up a bad habit. However, if alcohol consumption develops into a disease and physical dependence has already formed, the body "defends" against a reduction in the doses of alcoholic beverages. It is worth preparing for the fact that the transition to a healthy lifestyle will take more than a monthwill take.
How does the body recover after quitting alcohol?
| A time period | Physiological and emotional changes |
|---|---|
| 1 day | After many years of drinking, even a day without alcohol is an impressive time. The body will "demand" another dose of ethyl alcohol. Anyone who stops drinking will first have to deal with withdrawal symptoms of varying severity. Symptoms include: nausea, constipation or diarrhea; dizziness; headache; hand tremors; increased body temperature; mood swings |
| 2 day | The signs of alcohol withdrawal syndrome are slightly reduced compared to the first day. Nevertheless, the body goes through an active detoxification process - the removal of ethyl alcohol breakdown products. This may be accompanied by abdominal pain. In some cases, liver discomfort also occurs as the body recovers. My head keeps pounding. A person who has begun to struggle with addiction seeks solitude, is irritable, sometimes aggressive, and suffers from insomnia or nightmares. He sees everything in black - it seems that things will always be this bad. Therefore, it is most difficult to deal with cravings for alcohol in the first few days. I want to get rid of this torment as soon as possible. At this moment, severe anxiety and panic can arise, sometimes leading to obsessive thoughts that if you don't drink you will die. Everything is made worse by the serious condition of the body: when switching to work without alcohol, all body systems can malfunction, which is why this terrible impression arises: "I will die now if I don't drink. "" |
| 3rd day | The body's recovery begins in the first few days after quitting alcohol. Physical well-being improves. But the psyche is still "at its limit". Even the sound of a dripping tap can irritate an addict. Mood swings trigger headaches and outbursts of aggression. Sleep is still disturbed |
| 4th -5thDay | The withdrawal syndrome in addicts in the 1st and 2nd stages of alcoholism almost completely resolves. When you stop drinking, you develop an appetite. But large meals can cause nausea and intestinal problems |
| 6th -8thDay | The addict's withdrawal symptoms disappear completely. His mental state improves significantly. About 7 days after quitting alcohol, sleep returns to normal. Humans begin to sleep more deeply, meaning they feel much more awake than before. A boost of energy often makes you want to finally do some exercise. A person's skin tone improves (swelling and red spots disappear), hands stop shaking, and the functioning of the gastrointestinal tract normalizes. |
| 2 weeks | Over the next week, thought processes are restored - consciousness becomes clearer, confusion in thoughts eventually disappears. Headaches don't bother me anymore. Doctors note that 2 weeks after completely abstaining from alcohol, heart rate and blood pressure return to normal, shortness of breath disappears, and breathing is restored. A person who stops drinking may experience weight gain during this time. Some people try to compensate for giving up alcoholic beverages by eating delicious food. |
| Month | At the end of the first month after quitting alcohol, the body removes the breakdown products of ethyl alcohol. However, the psychological state can be serious: usually the person is sad and depressed. He has lost his usual behavior pattern and that is stress. Now he has to figure out how to continue living, what to do, what to do, what to do, etc. Only after going through the first phase of withdrawal does he rejoice and enjoy a sober life for several days, after allImmediately afterwards, the "battle of motives" begins – "to drink or not" and this leads to tension and the risk of developing depression. On the one hand, a person understands that he feels better and has endured severe pain, but the desire and the formed behavior pattern do not allow him to completely give up alcohol. A person finds himself between "to be or not to be", he begins to look for reasons to drink, he looks for excuses. Hence the mood swings and increased irritability. Preparing for this means understanding that it is inevitable but temporaryand will soon pass, it may become a little easier. But the physical condition is improving - the teeth are whiter, swelling on the face and limbs disappears, dark circles under the eyes disappear. The tremor in my hands no longer bothers me if it was there before. In the first and subsequent months after quitting alcohol, liver function is actively restored |
| 3 months | When someone stops drinking, their immune system starts working at full speed. The person is healthy and full of energy. He has already learned to spend his free time without drinking alcohol and to find something interesting to do. Even a long period of abstinence is no guarantee that a person will not relapse if they start drinking alcohol again. The risk of relapse is still very high. If your hand reaches for a bottle of alcohol during difficult times in life, you need to stop. Only willpower will help you persevere |
| Six months | 6 months is an impressive time of sober living. People struggling with addiction usually find interesting interests and hobbies during this time. It helps you not think about alcohol and enjoy life at the same time. |
| Year | The physical and emotional state of the person who has stopped drinking is stable. A person realizes that life without alcohol is wonderful. He actively communicates with friends and family, seeks life goals and achieves them. After long-term abstinence from alcohol, the liver and kidneys recover completely, provided that no serious dysfunction of the organs has been previously diagnosed |
Abrupt stop drinking: mistakes, consequences
There is an opinion that abruptly giving up alcohol can harm your health. That's only partly true.
If we are talking about rare alcohol consumption in small doses, then complete abandonment of alcoholic beverages will only have a positive effect on the condition of the body. With the right behavioral attitude, a person can easily and painlessly give up alcohol. In this case, the phrase "You can't suddenly stop drinking" is just an excuse for those who are not yet ready to lead a sober lifestyle.
And for people diagnosed with stage 1 or 2 of alcoholism, abruptly giving up alcohol can be really harmful. They are usually facing a real retreat. The withdrawal syndrome shows itself in all its glory. In the acute stage, seizures and fainting can occur, which have negative consequences for health.
Why does the addict's body react so violently to a decrease in the concentration of ethanol in the blood? If a person drank for a long time, the functions of internal systems changed significantly under the influence of alcohol - the synthesis of enzymes and hormones was disrupted and the organs began to fail. After alcohol withdrawal, the body needs time to recover - the detoxification process takes at least a month.
If alcoholism is diagnosed, the body's detoxification process must take place under the supervision of specialists. In some cases, drug withdrawal of the patient is necessary due to binge drinking. Since sudden abstinence from alcohol can have negative consequences for a person's health, it is impossible to use various folk methods to eliminate binge drinking.
Benefits of a sober lifestyle
Getting rid of alcohol addiction is a long road that can involve numerous relapses. This is a real test of willpower and endurance. But as a reward, you get all the benefits of a sober life.
What positive changes occur after quitting alcohol?
- Excellent health
Alcohol consumption negatively affects the condition of most organs. Even "weak" alcoholic drinks damage the liver, kidneys, pancreas, cardiovascular system and gastrointestinal tract. Avoiding alcohol is an effective prevention against many serious diseases that lead to early death.
In general, a sober lifestyle strengthens the immune system. Say "no" to alcohol and you will see that you get sick less often in winter. In the first month of alcohol withdrawal, the condition of your skin, hair and nails will improve. You will notice that you look much better visually.
- Sweet dream
There is an opinion that a few glasses of wine in the evening helps you fall asleep better. This is a myth that should no longer be believed. When the effects of alcohol wear off, a person may wake up, disrupting their rest. Sleep becomes restless and shallow after drinking even a small amount of alcohol.
After 2-3 weeks of complete abstinence from alcohol, sleep returns. Nothing disturbs your rest, which means you feel cheerful in the morning.
- Feel happy
Many people think that alcohol is a great antidepressant. But the fact is that it only puts you in a good mood for a short time. And then apathy, aggression and feelings of guilt follow. The whole range of negative emotions disappears, you just have to drink a little more. This is how psychological dependence on alcohol arises - a person ceases to enjoy life without the stimulation of alcoholic beverages.
By living a sober lifestyle, you will gradually learn to be happy without alcohol. When you give up alcohol, the body "defends" itself and demands another dose of doping. But only a month will pass and you will look at the world with completely different eyes.
- Excellent memory
Scientists have found that drinking alcohol impairs a person's ability to remember, because as addiction develops, ethyl alcohol gradually destroys neural connections in the brain. An "experienced" alcoholic will have difficulty remembering an address or a date.
But the disruption of neuronal connections is a reversible process. All you have to do is stop drinking. By giving up alcohol, you will notice that your thoughts become clearer - all information is better absorbed and remembered, and the overall performance of the brain improves. It is estimated that memory performance can be restored within 2-3 months on average.
- Financial stability
Positive changes in the body are not the only benefit of quitting alcohol. Another nice bonus is saving money. High-quality alcoholic beverages are expensive - this can put a significant strain on the budget.
Calculate for yourself how much you will save per month if you give up your daily portion of wine before bed.
9 tips to help you quit alcohol
Regardless of how long it took you to decide to stop drinking alcohol, transitioning to a sober lifestyle involves major life changes. You have to change your ingrained habits and work on yourself.
The following recommendations will help you avoid alcohol in the initial stages of drinking:
- Take a sober break
If you can't accept the idea that there won't be another drop of alcohol in your life, you can try to trick your brain. A good option is a "sober break". That is, first set an achievable goal for yourself - not to drink at all for 30 days. This will be a kind of break in the established lifestyle with regular alcohol consumption.
Maybe a short break after experiencing all the positive changes after quitting alcohol will give you an incentive to quit drinking for good.
- Find an interesting hobby
Replace bad habits with useful ones. This will distract you in the first, most difficult weeks after giving up alcohol completely. An interesting hobby will calm you down and cause positive emotions. While previously only alcohol was positive, it is now becoming a hobby.
Think about what business you would like to do and start without hesitation.
- Relieve irritation through exercise
Withdrawal syndrome is certainly accompanied by mood swings. Sadness, unbridled joy, aggression, irritability - an addict can experience the full range of emotions in an hour. This causes discomfort not only to him but also to those around him.
According to narcologists, exercise helps the body after completely giving up alcohol. Physical activity relieves psycho-emotional stress and distracts from negative thoughts. It can be difficult to get used to regular exercise, but over time it will get easier and the effort will pay off handsomely. You will be calmer, you will also get your body in shape and strengthen your immune system.
Physical activity can help with alcohol abstinence in the early stages, in the so-called "pink phase". In this case, it is advisable to first get permission from a doctor.
- Start planning your day
If you give up alcohol, you need to learn to plan your everyday life (at least at first). Leave as few free "windows" as possible in your schedule - then you won't be tempted to end a boring evening with a glass of wine or beer. Literally in a month you won't have to put too much strain on yourself - you will have a lot of interesting hobbies.
- Show some willpower
Most likely, sooner or later you will be tempted - a party with friends, a feast with relatives. Show willpower and avoid alcohol. It may be strange at first, but you will soon learn to have fun without doping.
Even if you are temporarily abstinent from alcohol, it is not necessary to stay at home. Meet up with friends and loved ones. But just make sure in advance that there are enough non-alcoholic drinks available at the party.
- Tell the world about your wish
Share your decision to stop drinking with those around you, at least those closest to you. Friends and family members will surely support your goals. And with such a base you can overcome any difficulties. In addition, you minimize the risk of mishaps - knowing that you have seriously decided to give up alcohol, your friends will not persuade you to drink.
Blogging on the internet will help someone. It motivates. Share your successes and failures with your subscribers and get support from them.
- Start keeping a sobriety journal
Not ready to publicly display your goals and plans? Then start a personal diary. This is also useful if you want to break bad habits.
On the pages of your diary, write down the process of quitting alcohol day by day: the physical and emotional state after quitting alcohol, future plans and goals.
- If you make a mistake, don't be upset
No one is immune from making mistakes on the way to the goal. Given how difficult it is to give up bad habits, you shouldn't blame yourself if you don't manage to quit drinking for good. This is not a failure, but merely a difficulty on the right path. Let this be an additional motivation so that you don't fail next time.
- Use technology to change behavior
The goal of a sober lifestyle deserves respect. But you don't have to do it alone. Completely giving up alcohol will be much easier if you consult a mental health professional.
Behavioral psychology, which is based on changing destructive behavior patterns, shows effectiveness in the fight against addictions. Behavior modification technology showed excellent results. The course will help you get rid of alcohol addiction quickly and effectively.
Completing the course will help you develop a positive attitude and stop drinking alcohol. You will learn a healthy behavior pattern that is necessary if you have set yourself the goal of finally saying a clear "no" to alcohol. The training will help you transition to a sober lifestyle with minimal physical and psychological discomfort. You will noticehow good it is to live without alcohol - a stable state of mind, high performance and good health accompany you.
Working with a psychologist on behavior change technology takes up to 6 weeks. You don't have to tell your friends or household that you're taking training. The lessons are strictly confidential and you can take them at a time that suits you. Specialists answer all questions and provide advice via email, chat and telephone.