Alcohol has become a part of many people's lives. A bottle of beer in front of the TV after work, a couple of glasses of wine with dinner, unlimited cocktails at a friend's birthday party. . . Even if you drink rarely, alcohol consumption can sooner or later become a serious problem - you will develop a bad habit that you will have to fight with for a long time. In the article we will discuss an important issue: how to give up alcohol. How will your life change after quitting alcohol?
Who should stop drinking alcohol completely?
Cessation of alcohol means reducing the consumption of alcoholic beverages to a minimum or completely eliminating alcoholic beverages from one's life.
There are many reasons why people at some point decide to give up alcohol altogether. These can be health problems caused by, among other things, excessive drinking. Another common reason is the person's desire to lead a healthy lifestyle, experiencing all the benefits that come from quitting alcohol.
Sobriety is necessary if:
- Alcohol addiction develops quickly - withdrawal symptoms appear and you can no longer reduce the amount of alcohol you drink on your own.
- There are physical or mental illnesses that are aggravated by alcohol consumption.
- Even a small amount of alcohol leads to loss of self-control - doing reckless actions, excessive spending of money, aggression.
- The pregnancy was planned.
You can find out if you are addicted to alcohol by asking yourself the question: "Are you looking for reasons or excuses why you can and should drink? "How often does this happen? Assess how the situation has changed recently. Answer these questions as honestly as possible.
In 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.
Quitting Calendar: What Happens After You Stop Drinking?
"I won't say that I drank too much or too often. But the obligatory minimum of alcohol was as follows: a party on Fridays with friends with cocktails, a couple of bottles of beer a week with an interesting movie, a Sunday dinner with my husband with 1-2 glasses of wine. The decision to give up alcohol completelyit came unexpectedly. I just thought it would be good to test myself to see if I can stop drinking alcohol completely. My life changed a lot when I quit my job.
As soon as I told my friends that I don't drink anymore, they took it as a joke and didn't believe me for a long time. They thought I was pregnant or sick with something, since I decided that way. Acquaintances of my husband and I did not immediately get used to my complete sobriety. Even my mother was incredulous about this decision and asked if everything was okay. It's strange, but in people's understanding, sobriety is something unusual.
Giving up alcohol was not easy for me. No matter what holiday I came to, people I knew and didn't know desperately tried to get me drunk - "here's to 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 alcohol had no place in my life.
After a few months, I noticed that I had lost weight. All these beer and wine snacks were obviously hurting my figure. I started sleeping much better - such energy in the morning. My husband and I continue to meet with friends. But there were far fewer feasts and noisy parties. It turns out that without doping in the form of alcohol, loud music in bars is just annoying. I see all these as positive changes - I have so many free evenings. At the same time, no hangover in the morning. My husband and I enrolled in a dance school. It's not just parties that can bring joy.
I haven't had a drink in six months right now. And I don't intend to end my sober lifestyle - I loved it. I am glad for everything that happened to me after giving up alcohol. It was as if I had become freer. "
If a person drinks only occasionally and strictly controls the amount of alcohol, giving up the bad habit will be easy for him. But when the use of alcohol develops into a disease, and physical dependence is already formed, the body will "resist" reducing the dose of alcoholic beverages. It is worth preparing for the fact that the transition to a healthy lifestyle will take more than a month.
How does the body recover after withdrawal from alcohol?
| Time period | Physiological and emotional changes |
|---|---|
| Day 1 | After many years of alcohol consumption, even a day without alcohol is an impressive amount of time. The body will "demand" another dose of ethyl alcohol. The first thing someone who stops drinking will have to deal with is withdrawal symptoms of varying severity. Symptoms are: nausea, constipation or diarrhea; dizziness; headache; hand tremors; increased body temperature; mood swings |
| 2nd day | Signs of alcohol withdrawal syndrome are slightly reduced compared to the first day. But the body is still going through an active detoxification process - removing the products of the breakdown of ethyl alcohol. This may be accompanied by abdominal pain. In some cases, during the recovery of the body, discomfort occurs in the liver. 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 like it will always be this bad. Therefore, in the first days, it is most difficult to cope with the desire to drink. I want to get rid of this pain as soon as possible. At this moment, severe anxiety and panic can occur, which sometimes turn into an obsessive thought that if you don't drink, you can die. Everything is complicated by the serious condition of the organism: in the process of adapting to work without alcohol, all systems of the organism can function, which is why this terrible impression appears - "I will die now if I don't drink. "" |
| 3rd day | The body begins to recover in the first days after withdrawal from alcohol. Physical well-being improves. But the psyche is still "on the edge". Even the sound of a dripping faucet can irritate an addict. Mood swings cause headaches and outbursts of aggression. Sleep still disturbed |
| 4-5. day | The withdrawal syndrome in addicts in the 1st and 2nd stages of alcoholism is almost completely withdrawn. Someone who stops drinking develops an appetite. But large meals can cause nausea and bowel problems |
| 6-8. day | The addict's withdrawal symptoms disappear completely. His mental condition is improving significantly. About 7 days after quitting alcohol, sleep returns to normal. The person begins to sleep more soundly, which means that he feels much more awake than before. A burst of energy often makes you want to finally exercise. Skin tone improves (swelling and red spots disappear), hands stop shaking, and the functioning of the gastrointestinal tract normalizes. |
| 2 weeks | During the next week, thought processes are renewed - consciousness becomes clearer, confusion in thoughts finally disappears. Headaches don't bother me anymore. Doctors note that 2 weeks after completely giving up 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 period. Some people try to make up for giving up alcohol with delicious food. |
| The moon | By the end of the first month after quitting alcohol, the body removes the breakdown products of ethyl alcohol. However, the mental state can be difficult: the person is usually sad and depressed. He has lost his usual behavior pattern, which is stress. Now he needs to figure out how to live on, what to do, what to do, what to do, etc. Only after passing the first stage of withdrawal, he rejoices and enjoys a sober life for a few days, but immediately after that the "struggle of motives" begins - "to drink or not", which leads to tension and risk. development of depression. On the one hand, a person realizes that he feels better and that he suffered severe pain, but the craving and the formed pattern of behavior do not allow him to completely get rid of alcohol. A person is between "to be or not to be", he begins to look for reasons to drink, to look for excuses. Hence the mood swings and increased irritability. If you prepare for this, that is, understand that it is inevitable, but temporary and will pass soon, maybeit will be a little easier for you. But the physical condition improves - the teeth become whiter, the swelling of the face and limbs disappear, the circles under the eyes disappear. The tremor in the hands, if it was present before, no longer bothers me. During the first and following months after stoppingwith alcohol, liver function is actively restored |
| 3 months | When someone stops drinking, their immune system starts working at full capacity. The person is healthy and energetic. He has already learned to spend his free time without alcohol, finding an interesting activity. 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 in periods of life difficulties the hand reaches for a bottle of alcohol, you must stop. Only willpower will help you endure |
| Six months | 6 months is an impressive period of sober living. People struggling with addiction usually find interesting interests and hobbies during this period. It helps you not to think about alcohol while enjoying life. |
| Year | The physical and emotional state of a person who has stopped drinking is stable. One realizes that life without alcohol is wonderful. Actively communicates with friends and family, seeks goals in life and achieves them. After a long period of abstinence from alcohol, the liver and kidneys are completely restored, if serious pathologies in the work of the organs were not previously diagnosed. |
Abrupt cessation of alcohol: mistakes, consequences
There is an opinion that suddenly giving up alcohol can harm your health. This is only partially true.
If we are talking about the rare consumption of alcohol in small doses, then the complete abolition of drinks containing alcohol will only have a positive effect on the state of the body. With the right behavioral attitudes, 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 who have been diagnosed with stage 1 or 2 alcoholism, suddenly giving up alcohol can really be harmful. As a rule, they face real withdrawal. Withdrawal syndrome shows itself in all its glory. In the acute phase, it can cause seizures and fainting, which is fraught with negative health consequences.
Why does the addict's body react so violently to a decrease in the concentration of ethanol in the blood? If a person has been drinking for a long time, the functions of the internal systems have changed significantly under the influence of alcohol - the synthesis of enzymes and hormones is disrupted, and the organs have begun to deteriorate. The body needs time to recover after withdrawal from alcohol – the detoxification process takes at least a month.
If alcoholism is diagnosed, the process of detoxification of the body must take place under the supervision of a specialist. In some cases, it is necessary to withdraw the patient from drinking. Since sudden abstinence from alcohol can have negative consequences for a person's health, it is impossible to practice various folk methods of dealing with drinking.
The benefits of a sober lifestyle
Getting rid of alcohol addiction is a long journey, which can be accompanied by 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 will occur after quitting alcohol?
- Excellent health
Alcohol consumption negatively affects the state of most organs. Even "weak" drinks containing alcohol damage the liver, kidneys, pancreas, cardiovascular system and gastrointestinal tract. Stopping alcohol is an effective prevention of many serious diseases that cause early death.
In general, a sober lifestyle strengthens the immune system. Say "no" to alcohol and you'll see that you get sick less in winter. Already in the first month of quitting alcohol, the condition of your skin, hair and nails improves. You will notice that you look much better.
- Sweet Dreams
There is an opinion that a couple of glasses of wine in the evening helps you sleep better. This is a myth that it's time to stop believing. When the effects of alcohol wear off, the person may wake up, which disturbs his rest. Sleep after consuming even a small amount of alcohol is restless and shallow.
After 2-3 weeks of complete abstinence from alcohol, sleep returns. Nothing disturbs your rest, which means that you feel bright in the morning.
- I feel happy
Many people think that alcohol is a great antidepressant. But the fact is that it gives a good mood only for a short time. And then apathy, aggression and guilt follow. A whole series of negative emotions disappear, you just have to drink a little more. This is how psychological dependence on alcohol arises - a person stops enjoying life without the stimulation of alcoholic beverages.
By leading a sober lifestyle, you will gradually learn to be happy without alcohol. When giving up alcohol, the body will "resist" it, demanding 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 discovered that drinking alcohol reduces a person's ability to remember, because with the development of addiction, ethyl alcohol gradually destroys neural connections in the brain. A "seasoned" alcoholic will have difficulty remembering an address or any date.
But breaking the neural 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 - every piece of information is better absorbed and remembered, and the overall functioning of the brain improves. It is believed that memory efficiency can be restored in an average of 2-3 months.
- 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 be a significant blow to the budget.
Calculate for yourself how much you will save per month if you give up the daily portion of wine before bed.
9 tips to help you quit drinking
No matter how long it took you to decide to stop drinking alcohol, transitioning to a sober lifestyle involves major life changes. You will have to change your established habits and work on yourself.
The following recommendations will help you give up alcohol in the initial stages of drinking:
- Get some rest
For those who can't get used to the idea that there won't be a drop of alcohol in their life now, you can try to trick your brain. A good option is to take a "sober break". That is, first, set yourself an achievable goal - not to drink at all for 30 days. This will be a kind of break in the established lifestyle with regular alcohol consumption.
Maybe after you've experienced all the positive changes after quitting alcohol, a short break will give you the impetus to quit drinking for good.
- Find an interesting hobby
Replace bad habits with good ones. It will distract you in the first, most difficult, weeks after completely giving up alcohol. An interesting hobby will calm you down and give you positive emotions. If previously only alcohol brought positivity, now it will be a hobby.
Think about what business you want to do and start without hesitation.
- Alleviate irritation with sports
Withdrawal syndrome is certainly accompanied by mood changes. Sadness, uncontrollable joy, aggression, irritability - an addict can experience a whole range of emotions in an hour. This causes discomfort not only to him, but also to those around him.
According to narcologists, sports will help the body after completely giving up alcohol. Physical activity will relieve psycho-emotional stress and distract from negative thoughts. Getting used to regular exercise can be difficult, but it will get easier with time, and the effort will be well worth it. You will become calmer, besides, you will get your body in shape and strengthen your immune system.
Physical activity can help with alcohol abstinence in the initial phase, during the so-called "pink period". In this case, it is advisable to first get permission from the doctor.
- Start planning your day
If you give up alcohol, you will have to learn to plan each day (at least at first). Make sure there are as few free "windows" in your schedule as possible - then you won't be tempted to spend a boring evening with a glass of wine or beer. Literally in a month you won't have to force yourself - you will have many interesting hobbies.
- Show some willpower
Most likely, sooner or later you will face a temptation - a party with friends, a feast with relatives. Show willpower and give up alcohol. It may be strange at first, but very quickly you will learn to have fun without doping.
During the period of even temporary abstinence from alcohol, it is not necessary to stay at home. Meet friends and loved ones. But just make sure in advance that there will be enough soft drinks 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 certainly support your goals. And with such a base you can overcome all difficulties. In addition, you minimize the risk of breakdowns - 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, get support from them.
- Start a sobriety journal
Not ready to make your goals and plans public? Then start a personal journal. This is also useful when you get rid of bad habits.
On the pages of your diary, record day by day the process of withdrawal from alcohol: physical and emotional state after withdrawal from alcohol, future plans and goals.
- If you make a mistake, don't get upset
No one is immune from mistakes on the way to achieving a goal. Given how hard it is to break bad habits, don't beat yourself up if you fail when trying to quit drinking for good. This is not a failure, but only a difficulty on the right path. Let this be your extra motivation to not fail next time.
- Take advantage of behavior change technology
The goal of a sober lifestyle deserves respect. But you don't have to go alone. The process of completely giving up alcohol will be much easier if you seek the help of a psychologist.
Behavioral psychology, based on changing destructive behavior patterns, shows effectiveness in the fight against addiction. Behavior change technology has shown excellent results. The course will help you get rid of alcohol addiction quickly and effectively.
Completing the course will help you develop positive attitudes and stop drinking alcohol. You will learn a healthy pattern of behavior, which is necessary if you have set yourself the goal of finally saying a firm "no" to alcohol. The training will help you transition to a sober lifestyle with minimal physical and mental discomfort. You will understand how good it is to live without alcohol - it will accompany youstable emotional state, high performance and good health.
Work with a psychologist on behavior change technology lasts up to 6 weeks. You don't have to share with your friends or even your household that you are undergoing training. The classes are strictly confidential and you can attend them at a time that suits you. Experts answer all questions and give advice via e-mail, chat and phone.