Alcohol has become a part of many people's lives. A beer in front of the TV after work, a few glasses of wine at dinner, unlimited cocktails at a friend's birthday party. . . Even if you drink alcohol infrequently, drinking sooner or later 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 issue: how to give up alcohol. How will your life change after quitting drinking?
Who should stop drinking alcohol completely?
Quitting alcohol is reducing your consumption of alcoholic beverages to a minimum or completely eliminating them from your life.
There are many reasons why people decide to give up alcohol completely at some point. These can be health problems caused by excessive alcohol consumption. Another common reason is a person's desire to lead a healthy lifestyle, experiencing all the benefits that come from quitting alcohol.
Alertness is necessary if:
- Alcoholism develops rapidly - withdrawal symptoms appear and you can no longer reduce your alcohol intake on your own.
- There are physical or mental illnesses that are made worse by drinking alcohol.
- Even a small amount of alcohol can lead to loss of self-control - rash behavior, excessive spending of money, aggression.
- The pregnancy was planned.
You can tell if you are an alcoholic by asking yourself the question: "Are you looking for reasons or excuses why you can and should drink alcohol? How often does this happen? CheckSee how the situation has changed recently. Answer these questions as honestly as possible.
This way, you can see if you really need to stop drinking, or if you've been drinking in small amounts and aren't addicted.
Quit drinking schedule: what happens after you quit drinking?
"I wouldn't say I drank too much or too often. But the minimum required alcohol level was as follows: Friday party with friends with cocktails, a few beers a week with an interesting movie, dinnerSunday with my husband with 1-2 glasses of wine. The decision to stop drinking alcohol completely came as a surprise. I just thought it would be good to test myself to see if I could stop drinking alcohol completely. My life changedchanged a lot when I quit my job.
As soon as I told my friends that I no longer drank, they took it as a joke and didn't believe me for a long time. They thought I was pregnant or sick or something because I made that decision. My husband and my acquaintances did not immediately get used to my complete sobriety. Even my mother was skeptical of 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 go to, people I know and don't know try to get me drunk - "to your health", "just a little". There are too many temptations. But I persisted. 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 I had lost weight. All these beer and wine snacks were clearly taking a toll on my figure. I started sleeping much better - mornings are so refreshing. My husband and I continued to meet friends. But there are much fewer parties and noisy parties. It turns out that without doping in the form of alcohol, loud music in bars is just annoying. I see all of these as positive changes - I have a lot of free evenings. At the same time, there is no hangover in the morning. My husband and I signed up for dance lessons. It's not just parties that can bring joy.
I have now been alcohol-free for six months. And I have no intention of disrupting my sober lifestyle - I love it. I'm glad about everything that happened to me after giving up alcohol. It's like I've become more free. "
If a person drinks alcohol only occasionally and strictly controls the amount of alcohol, then it will be easy for him to give up a bad habit. But when alcohol use develops into a disease and physical dependence is established, the body "resists" reducing the dosage of alcoholic beverages. It is necessary to prepare for the fact that the transition to a healthy lifestyle will take more than a month.
How does the body recover after quitting alcohol?
| A period of time | Physiological and emotional changes |
|---|---|
| the first day | After years of drinking, even one day without a drink is an impressive amount of time. The body will "ask" for another dose of ethyl alcohol. The first thing a recovering alcoholic will face are withdrawal symptoms of varying severity. Symptoms are: nausea, constipation or diarrhea; dizzy; headache; shaking hands; increased body temperature; mood swings |
| Monday | Signs of alcohol withdrawal syndrome decreased slightly compared to the first day. But the body still undergoes active detoxification - removal of decomposition products of ethyl alcohol. This may be accompanied by abdominal pain. In some cases, during the body's recovery, a feeling of discomfort in the liver also appears. My head continued to pound. A person who begins 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. So, in the first few days, craving a drink is the hardest thing. I want to escape this torment as quickly as possible. At this time, extreme anxiety and panic may arise, sometimes the obsessive thought that if you do not drink alcohol, you can die. Everything is aggravated by the serious condition of the body: during the process of adapting to work without alcohol, all systems of the body can malfunction, which is whyAgain this terrible impression appeared - "I will die now if I don't drink. " |
| 3rd day | The body begins to recover in the first days after quitting alcohol. Physical health improves. But the mentality is still "at the limit". Even the sound of a dripping faucet can make addicts uncomfortable. Mood swings cause headaches and outbursts of aggression. Sleep is still disturbed |
| Day 4-5 | Withdrawal syndrome in alcoholics in stages 1 and 2 is almost completely remitted. People who quit drinking will have a craving for food. But large meals can cause nausea and intestinal problems |
| Day 6-8 | The addict's withdrawal symptoms completely disappear. His mental state improved significantly. About 7 days after quitting drinking, sleep returns to normal. A person begins to sleep better, which means he feels much more alert than before. A surge of energy often makes you want to exercise. A person's skin color improves (swelling and red spots disappear) and hands stop shaking, and the functioning of the digestive tract is normalized. |
| 2 weeks | Over the next week, the thinking process is restored - consciousness becomes clearer, confusion in thinking finally disappears. The headaches don't bother me anymore. Doctors note that 2 weeks after complete abstinence from alcohol, heart rate and blood pressure return to normal, shortness of breath disappears and breathing is restored. A person who quits drinking may gain weight during this period. Some people try to compensate for giving up alcoholic drinks with delicious food. |
| Month | By the end of the first month after quitting alcohol, the body will eliminate the breakdown products of ethyl alcohol. However, the psychological state can be severe: as a rule, the person is sad and depressed. He has lost his usual habits of behavior and this is stress. Now he needs to figure out how to live further, what to do, what to do, what to do, etc. v. Only after going through the first phase of withdrawal did he rejoice and enjoy a sober life for a few days, but soon the "struggle of motivation" began - "to drink or not", and this leads to stress and risk. of developing depression. On the one hand, a person understands that he feels better and he has endured severe pain, but the cravings and behavioral patterns that have formed do not allow him to completely quit drinking. A person is in the middle of "to be or not to be", he starts looking for reasons to drink, he looks for excuses. Hence mood changes and increased irritability. If you prepare for this, that is, understand that it is inevitable, but only temporary and will soon pass, perhaps things will be a little easier. But the physical condition improved - teeth became whiter, swelling of the face and limbs disappeared, dark circles under the eyes disappeared. Tremor in the hands, if it was present before, no longer bothers me. During the first and subsequent months after quitting alcohol, liver function is actively restored |
| 3 months | When someone stops drinking alcohol, their immune system starts working at full capacity. People are healthy and full of energy. He learned to spend his free time without drinking alcohol, looking for an interesting activity. Even long-term abstinence does not guarantee that a person will not relapse if they start drinking again. The risk of recurrence is still very high. If during a difficult time in life, your hand reaches for the bottle of wine, you need to stop. Only will will help you stand firm |
| Six months | 6 months is an impressive period of sober life. People struggling with addiction often find enjoyable hobbies and interests during this time. It helps you take your mind off alcohol while enjoying life. |
| Year | The physical and mental state of the alcoholic is stable. One realizes that life without alcohol is wonderful. He 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 no serious pathologies of the functioning of the organs were previously diagnosed. |
Abruptly quitting alcohol: mistakes, consequences
There is an opinion that suddenly quitting alcohol can be harmful to your health. This is only partially true.
If we are talking about rarely drinking alcohol in small doses, then the complete elimination of alcoholic beverages will only have a positive effect on the condition of the body. With the right attitude and behavior, a person can give up alcohol easily and painlessly. In this case, the phrase "you can't suddenly stop drinking" is just an excuse for people who aren't ready to commit to a sober lifestyle.
And for people diagnosed with stage 1 or stage 2 alcoholism, sudden withdrawal from alcohol can be really harmful. They, as a rule, face real withdrawals. Withdrawal syndrome revealed in all its glory. In the acute stage, it can cause seizures and fainting, causing many negative health consequences.
Why does an addict's body react violently when the concentration of ethanol in the blood decreases? If a person drinks alcohol for a long time, the functioning of internal systems changes significantly under the influence of alcohol - the synthesis of enzymes and hormones is disrupted, and organs begin to malfunction. function. The body needs time to recover after alcohol withdrawal - the detoxification process lasts at least a month.
If alcoholism is diagnosed, the process of detoxifying the body must take place under the supervision of a specialist. In some cases, patients need to be weaned off of their hangovers. Since sudden abstinence from alcohol can cause negative consequences for a person's health, it is impossible to carry out various folk methods to get rid of drunkenness.
Benefits of a sober lifestyle
Escaping alcohol addiction is a long journey, which may include many relapses. This is a real test of will and endurance. But as a bonus, you'll get all the benefits of a sober life.
What positive changes will occur after quitting alcohol?
- Good healthy
Alcohol consumption negatively affects the condition of most organs. Even "weak" alcoholic beverages harm the liver, kidneys, pancreas, cardiovascular system and gastrointestinal tract. Quitting alcohol is an effective way to prevent many dangerous diseases that cause premature death.
In general, a sober lifestyle will strengthen the immune system. Say "no" to alcohol and you'll find yourself feeling less sick in the winter. Within the first month of quitting alcohol, the condition of your skin, hair and nails improves. You will notice that you look much better in appearance.
- Sweet Dreams
It has been suggested that a few glasses of wine in the evening will help you sleep better. This is a myth that it's time to stop believing. When the effects of alcohol wear off, a person may wake up, which disrupts the person's rest. Sleeping after drinking a small amount of alcohol is also restless and shallow.
After 2-3 weeks of complete abstinence from alcohol, sleep is restored. Your rest doesn't bother anything, which means you feel cheerful in the morning.
- Feeling happy
Many people believe that alcohol is an excellent antidepressant. But the reality is that it only brings a happy mood for a short period of time. And then there is apathy, aggression and guilt. All negative emotions will disappear, you just need to drink a little more. This is how psychological dependence on alcohol is formed - a person stops enjoying life without the stimulation of alcoholic beverages.
By leading a sober lifestyle, you will gradually learn how to be happy without drinking. When withdrawing from alcohol, the body will "fight" this, requiring another dose of doping. But just one month passes, and you will see the world with completely different eyes.
- Great memory
Scientists have found that drinking alcohol reduces a person's ability to remember, because when addicted, ethyl alcohol gradually destroys nerve connections in the brain. An "experienced" alcoholic will have difficulty remembering addresses or any dates.
But disruption of neural connections is a reversible process. All you have to do is stop drinking. By giving up alcohol, you will notice that your thinking becomes clearer - all information is absorbed and remembered better, and the overall performance 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 benefits of quitting alcohol. Another nice bonus is saving money. High-quality alcoholic drinks are expensive - this can be a serious blow to the budget.
Calculate for yourself how much you would save each month if you gave up drinking alcohol every day before bed.
9 tips to help you quit drinking
No matter how long it takes you to decide to stop drinking, transitioning to a sober lifestyle comes with big life changes. You will have to change the habits you have formed and work on yourself.
The following recommendations will help you give up alcohol in the early stages of drinking:
- Take a break and be alert
For those who can't get used to the idea that there won't be a drop of alcohol in their lives now, you can try to trick your brain. A good option is "stay alert. "That is, first, set yourself an achievable goal - drink nothing at all for 30 days. This will be a type of pause in an established lifestyle of regular drinking.
Perhaps, after experiencing all the positive changes after quitting alcohol, a short pause will motivate you to quit drinking for good.
- Find an interesting hobby
Replace bad habits with useful ones. This will distract you during the first, most difficult weeks after completely quitting alcohol. An interesting hobby will calm you down and give you positive emotions. If before only alcohol brought positivity, now it will become a hobby.
Think about the business you want to do and start without hesitation.
- Reduce irritation with sports
Withdrawal syndrome is certainly accompanied by mood changes. Sadness, irrepressible joy, aggression, irritability - an addict can experience a full range of emotions in an hour. This causes discomfort not only for him but also for those around him.
According to narcologists, sports will help the body after completely quitting alcohol. Physical activity will reduce psychological and emotional stress and distract from negative thoughts. Getting used to regular exercise can be difficult, but over time it will get easier and the effort will be rewarded. You will become calmer, in addition, you will get fit and strengthen your immune system.
Physical activity can help with alcohol withdrawal in the early stages, during the so-called "pink period". In this case, you should first ask your doctor's permission.
- Start planning your day
If you give up alcohol, you'll have to learn to plan your days (at least at first). Leave as few free "windows" in your schedule as possible - then you won't be tempted to enjoy a boring evening with a glass of wine or beer. Literally in a month you will not have to burden yourself - you will have a lot of interesting hobbies.
- Express your will
Most likely, sooner or later you will face temptation - a party with friends, a party with relatives. Show your will and give up alcohol. At first this may not be normal, but soon you will learn how to have fun without doping.
During periods of abstinence, even temporarily, it is not necessary to stay at home. Meet friends and loved ones. But just make sure in advance that there will be enough non-alcoholic drinks at the party.
- Tell the world about your desires
Share your decision to quit drinking with those around you, at least those closest to you. Friends and family members will definitely support your goals. And with such a foundation, you can overcome all difficulties. In addition, you reduce the risk of a breakdown - knowing that you have seriously decided to quit drinking, 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 keeping a sobriety journal
Not ready to announce your goals and plans to the public? Then start writing a personal diary. This is also helpful when eliminating bad habits.
On your diary pages, record the process of quitting alcohol day by day: your physical and mental state after quitting alcohol, your plans and goals for the future.
- If you make a mistake, don't be sad
No one avoids mistakes on the path to achieving goals. Since breaking bad habits is difficult, don't beat yourself up if you fail when trying to quit drinking for good. This is not a failure but just a difficulty on the right path. Let this be your motivation so you don't fail next time.
- Leverage behavior change technology
The goal of a sober lifestyle is worthy of respect. But you don't have to go there alone. The process of completely quitting alcohol will be much easier if you seek help from a psychologist.
Behavioral psychology, based on changing destructive behavioral patterns, has shown effectiveness in the fight against addiction. Behavior change technology shows amazing 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. You will learn a healthy behavioral pattern, which is necessary if you have set yourself the ultimate goal of firmly saying "no" to alcohol. The training will help you transition to a sober lifestyle with minimal physical and psychological discomfort. You will realize how good life without alcohol can be - you will enjoy a stable emotional state, high performance and good health.
Work with a psychologist on behavior change technology for up to 6 weeks. You don't have to share with your friends or even your family that you are training. Classes are strictly confidential and you can join at a time that is convenient for you. Experts answer all questions and give advice via e-mail, chat and phone.