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Giving up alcohol is not a walk in the park, but it is not an impossible mission either. If you are determined to say goodbye to the extra drinks, to that “casual” wine that has become too frequent, I bring you a list of ten tips to stop drinking on your own.
Tips to stop consuming alcohol on your own
Without detours, without therapy sessions that empty your pocket (although a little professional help is always useful if you see it necessary), and above all, without waiting for the perfect moment to arrive to do it (spoiler: that perfect moment does not exist). So here I present to you 10 basic tips to help you stop drinking alcohol on your own, without help.
1. Eliminate alcohol from your home and environment
Let’s get to the point: if you have alcohol in the house, you are playing with fire. It’s like wanting to quit smoking and always have a pack on hand, tempting you. So how about you start by removing any bottles you have at home? And it’s not worth hiding them in that closet where you keep things you never use, because the only thing you will do is increase the temptation. You have to be radical.
I know that they gave you that wine for your birthday or that you have a special whiskey “for visitors”, but let’s be honest: visitors don’t need a glass to enjoy your company, and neither do you. Creating an alcohol-free environment is the first step to reducing cravings.
Think about it like this: if you open the refrigerator and all you find is soda or sparkling water, well, guess what, you have no choice but to drink something that won’t give you a hangover the next day.
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2. Track your consumption
A notebook and a pen can be your best allies. Oh really! The simple act of writing down how many times a day you think about drinking can reveal more to you than you think. What causes it? Is it that Netflix series that you always accompany with a beer? Or that friend who insists that “a cane never hurt anyone”?
By keeping a journal of your impulses, you will discover those invisible patterns that push you to the glass. With that information in hand, you will be like a detective looking for the culprit, and believe me, you will be surprised at how many things are avoidable with a little awareness.
You don’t need to create a detailed Excel (unless you’re one of those people who needs everything ultra organized), but you do need to write down the essentials: how much you wanted to drink today, what caused it and, most importantly, how you felt. This will help you see if the alcohol is meeting any emotional needs. And that, my friend, is where the real work begins.
3. Change your daily routine
This is key. Routines are like mental highways: if every day you pass through the same roundabout at 8 pm and end up at the same bar as always, well, we already know how the movie ends. The trick is to divert that automatic path. If your day always ends with a glass of wine in your hand while watching TV, consider an alternative: go for a walk, make yourself a good tea or even read a book.
The first few times you will feel that something is missing, but it is normal. It’s like changing coffee for infusions: at first it doesn’t taste the same, but over time you get used to it and discover that you can live perfectly without it.
The point is that your brain needs new associations. If you associate every Friday night with going out drinking with friends, how about turning Fridays into movie night at home or gym afternoon? Create new habits that don’t need alcohol to be fun.
4. Avoid risky places and situations
Let’s see, if you know that in a certain bar they are going to fill your glass without even asking you if you want it, what are you doing there? Giving up alcohol is much easier when you are not putting yourself in situations where you are pushed to drink.
And it’s not that you have to become a hermit and stop seeing your friends, but it is advisable that, at least for a while, you avoid those places where alcohol is almost mandatory. I mean, those bars where everyone looks at you strangely if you order a sparkling water instead of a beer.
If your friends are the type who don’t know how to have fun without a drink in hand, maybe it’s time to consider new ways to spend time with them. How about a walk instead of a meet-up at the pub? Changing environments can be one of the best decisions you make.
5. Commit publicly
Here comes the part that scares many of us: telling others that we are going to stop drinking. And yes, it is a little dizzying because you don’t want to be looked at as if you were the party pooper of the group, but it is important that you do it. When you say out loud that you’re quitting alcohol, suddenly everyone is paying attention, and that creates real commitment.
Tell it to your friends, your family, your partner. The more you communicate it, the harder it will be to back down without being asked “what happened?” Plus, having the support of those around you can make a big difference, especially in those moments when you feel like you might relapse. They will be there to remind you why you made that decision.
6. Replace alcoholic drinks with non-alcoholic alternatives
Let’s see, it’s not all about swallowing liters of water every time you’re thirsty. The trick is to find drinks that you really like and that don’t make you feel like you’re missing out. Sparkling water with a squeeze of lemon, iced tea, or even those mocktails that have such fancy names. That way, when you go out, you can order something you really enjoy without having to resort to alcohol.
It’s a simple but effective strategy: having something in your hands while you socialize will help you feel more comfortable in situations where you might otherwise be tempted to ask for the usual.
7. Stay busy
The idle mind is the worst enemy when you are trying to quit alcohol. The key here is to fill your agenda with activities that keep you distracted and entertained, especially in those moments when you most want to drink.
You can try exercise, read that book that you have abandoned on the nightstand, learn something new or return to hobbies that you had put aside. The idea is that the busier you are, the less time you have to think about what you can’t (or shouldn’t) do.
Also, think about all those things that alcohol has prevented you from doing! The time you used to spend drinking and recovering from a hangover can now be spent on things that really make you feel good and proud.
8. Reward your achievements
Giving yourself a pat on the back isn’t bad. In fact, it is absolutely necessary. Every time you go a week, a month, or whatever time you set for yourself without drinking, reward yourself. And no, it is not worth rewarding yourself with a glass “just this once.” It’s about finding other rewards: a massage, a day of shopping, a weekend trip. Whatever makes you feel good and isn’t related to alcohol.
Recognizing your achievements is essential to staying motivated. Don’t think that “a week is nothing.” Every step counts, and every small triumph is proof that you can do it.
9. Manage your emotions
Alcohol is often an easy escape when emotions become difficult to manage. But guess what, facing them without liquid anesthesia is one of the best things you can do for yourself. When you feel sad, anxious, or just stressed, try other ways to channel those feelings. Go for a walk, write in a journal, listen to music that makes you feel good, or talk to someone you trust.
The trick here is to learn to be present with what you feel, instead of covering it up with alcohol. And sure, it’s uncomfortable at first, but little by little you’ll realize that emotions come and go, and that you don’t need alcohol to deal with them.
10. Have a plan for relapses
Relapse? Let’s see, if it happens, don’t sink. You have to avoid relapse at all costs, but you also have to know what to do when it happens regardless. If you slip up, instead of beating yourself up, try to analyze what led you to drink. What situation made you fall? How could you have acted differently? By having a plan for these moments, it is easier to get up and move forward.
The point is that you don’t focus on the fact that you relapsed “because you don’t have willpower,” but rather that you relapsed because you hung out with your drinking friends without having told them that you no longer drink alcohol, or that you had a few days of heavy drinking. anxiety that made you more vulnerable to relapse. These explanations are more useful because they allow you to focus on specific behaviors to change to avoid relapsing in the same way (you don’t have to trip over the same stone twice).
Remember that quitting alcohol is a process, not a one-time event. Relapses don’t mean you’ve failed, but rather that you’re learning to cope with life without alcohol.
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PsychologyFor. (2024). 10 Tips to Stop Drinking Alcohol on Your Own (without Help). PsychologyFor. https://psychologyfor.com/10-tips-to-stop-drinking-alcohol-on-your-own-without-help/