If a drinker is wondering how to stop drinking alcohol on their own, this is already the first step towards combating alcohol addiction. A psychiatrist-narcologist shares his professional experience on how to help a person solve this problem and achieve success in an independent fight against the green snake.
Is it still possible to stop drinking on your own and how not to miss this opportunity?
If we talk about the stages of development of alcoholism, then it is possible to quit drinking forever at the first stage, when only psychological dependence on alcohol has formed. At the second stage, the problem is aggravated and complicated by the integration of ethyl alcohol into metabolic processes with the formation of physical dependence. It is possible for the patient to stop drinking alcohol at this stage, but it is extremely difficult. In the third and final phase of alcoholism, the patient does not even face the question of how to stop drinking alcohol on his own. He is no longer able to adequately assess the situation, the desire for alcohol becomes irresistible, has a physiological character and is complicated by the development of a number of mental, neurological and somatic disorders. In this case, you will have to resort to compulsory treatment for alcoholism.
Thus, it is important not to ignore the first signs of the development of alcohol dependence, to analyze the situation and strive to overcome the craving for alcohol. A person should be wary of the following points:
Go from occasional consumption to regular consumption. If you used to drink only on vacation and no more than once a week, but now you regularly drink in "warm" company every Friday after the end of the working week, you should think about it andtry to put an end to this dangerous tradition. Harmless Friday drinking encounters may soon continue with Saturday libations, Sunday hangovers and the development of weekend alcoholism. And this is a direct path to intense alcoholization of the body with all the ensuing negative consequences for mental and physical health, problems with loved ones and work.
Increased volume of alcohol consumed and difficulty controlling it. Lack of a sense of proportion does not allow a person to stop drinking alcohol in time and becomes the cause of severe alcohol poisoning.
Change of social circle and hobbies. Old friends become uninteresting, the addict prefers the company of drinking friends, old hobbies are replaced by the search for ways to satisfy a more attractive alcoholic hobby.
A rather worrying sign of the beginning of the transition from stage 1 of alcoholism to stage 2 is an increase in alcohol tolerance, when an increasing amount of alcohol is required to achieve the effect. This is manifested by the fact that the patient can drink a lot of alcohol without obvious intoxication and subsequent hangover. Many even boast of their "superpower", without realizing that this is a sign of the progression of alcohol dependence.
Celebrate only with alcohol and invent new reasons to drink. The most common is stress relief, for which there are many reasons in our daily lives. Any sad party or date, even a minor event, can become a reason to celebrate with alcohol.
Difficulty communicating with loved ones, friends and work colleagues. Without the usual dose of alcohol, a person becomes irritable, suspicious, restless, aggressive, his autonomic nervous system suffers, and inadequate mental reactions appear to the actions and words of others.
In addition, it is possible that ethyl alcohol has a negative effect on the liver, manifested by nausea, vomiting and digestive problems. In practice, damage to all organs can occur, especially those that were initially affected by disease. For example, in hypertensive patients, blood pressure problems worsen; with weakened pancreatic function, alcoholic pancreatitis may develop; the kidneys suffer from the constant diuretic and toxic effects of alcohol.
What should be the psychological atmosphere conducive to solving the problem of how to stop drinking alcohol on your own?
To paraphrase this question, we can formulate it like this: how to stop drinking alcohol alone at home? Naturally, this can only be done in a favorable psychological environment at home and at work. The main thing that is required of others is:
Minimize all temptations. You should not mention alcohol in conversations about parties and corporate events, keep a supply of it in the house, combine vacations and picnics with the consumption of alcoholic beverages and visit wine stores andof vodka. You should also avoid drinking in company.
It is obligatory to reward a drinker's achievements, even if he or she has abstained from drinking for just one day. The difficult path to self-healing from alcoholism requires the full assistance of family and friends.
Maximum involvement of the addict in family leisure, collective events for a healthy lifestyle. These include games with children, family walks and outings in nature, sports, hiking with non-drinking friends. You can even get a pet, especially a dog, which must be walked regularly, and thus teach the drinker self-discipline and a sense of responsibility.
Creating such an atmosphere will contribute to the return of the taste for life without alcohol, the ability to receive joy from a previously favorite activity, simple human communication, the beauty of nature and a breath of airfresh without mixture of alcohol vapors.
What are your specific recommendations on how to stop drinking?
I can offer you the following practical tips for stopping drinking alcohol:
Before you start quitting drinking on your own, develop an action plan that analyzes the causes of your addiction. Before doing this, it is always advisable to consult a psychiatrist-narcologist, who will tell you the most optimal way to get rid of a dangerous addiction. You may be able to stop drinking immediately and forever, or perhaps it will be better to gradually reduce your alcohol dose. Try to strictly follow the developed plan regarding the quantity and frequency of alcohol consumption. At the same time, the number of days of abstinence per week should be greater than the number of "drunk" days.
To control the entire process of self-healing, keep a diary in which you scrupulously write down what you drink, write down all your achievements and moments of stressful situations. Pay special attention to situations in which you wanted to solve problems with alcohol and how you courageously refused this opportunity.
You can visualize your desires by hanging posters throughout your apartment with slogans about the dangers of alcohol, your photos before and after alcohol abuse, drawings or photographs on the theme of your ideas about happiness- a family photo with the happy faces of loved ones, a model of car that you would like to buy, a piece of paradise outside the city, admiring work colleagues, etc.
Avoid businesses where alcohol is an essential part of the pastime. Drinking buddies will never be your allies.
Do not relax with alcohol on weekends, it is better to get your dose of pleasure by communicating with loved ones or on the sports field. Physical activity promotes the production of the happiness hormone, which can completely replace alcoholic euphoria. Being confident in your strength and fitness will help you cope with any stress and increase your sense of self-sufficiency.
Do a job or hobby that you enjoy. This will benefit your intellect and prevent you from constantly thinking about drinking alcohol. Do something pleasant for yourself at least 3 times a day - for example, buy your favorite fruit at the market, buy an interesting book at the bookstore, buy a new hook or fishing bait at the hardware storesport. Do not spare money on this, believe me, a bottle of vodka will not cost less, but will do much more harm.
Try discussing your problem with people around you who have already given up alcohol. Do not hesitate to ask them for advice: these people are usually willing to share their successes and methods of combating alcohol addiction with their fellow sufferers.
Adjust your daily routine, get enough sleep and eat well. Avoid foods that were previously your favorite snack when drinking - spicy, salty, dried, etc. For example, dried gobies can be a trigger for drinking beer.
The morning and the process of waking up should always be pleasant - the usual sweet "stretching", invigorating water treatments, a delicious breakfast, favorite music and even "cuddles" with your faithful dog.
Drink plenty of water - this will intensively remove the remains of alcohol and its breakdown products from the body.
Don't get tired of congratulating yourself on each day of sobriety or abstaining from the temptation to drink. "Oh, well done! " This will help create a positive emotional context and increase self-confidence.
And also, learn to say no to persistent offers of drinks. Naturally, you cannot completely abandon parties or corporate events: the conditions of modern life often require such communication. Just keep in mind that you don't have to drink alcohol just because it's offered to you. Be diplomatic, polite, but firm in your refusal to drink. Don't be afraid to look like a black sheep, because it's better than depending on the next dose of alcohol and becoming a passionate alcoholic. Then society will definitely turn its back on you.
Keep in mind that it is not always possible to achieve a positive result the first time. But that shouldn't stop you from trying to kick your alcohol addiction. The key to quitting alcohol for good is method and perseverance. Do not be disappointed in any case, in any case, on the second or third try you will be able to lead a completely sober life. You may need professional psychological support, but this is only if you have weak willpower and an unstable nervous system. Accept help in any form - there is nothing wrong with that, you will just have a wider field of effective ways to recover from addiction independently.