Cutting back from alcohol can be hard Here’s how to make it easier : NPR

There’s a strong link between heavy drinking and depression, and hangovers often make you feel anxious and low. If you already feel anxious or sad, drinking can make this worse, so cutting down may put you in a better mood generally. If you have any of these symptoms, your drinking may already be a cause for concern.

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Take up a hobby, begin an exercise program, make new friends, or spend more time with your family. Find something that you enjoy that will occupy the time during which you would usually be drinking. Whether you are trying to cut down or quit drinking altogether, it’s a good idea to avoid situations in which you are used to drinking. People, places, things, and certain activities can be triggers that cause you to have an urge to drink.

Consider Medical Support

  • If you have trouble sleeping, reducing the amount you drink could help.
  • Ideally, health professionals would be able to identify which AUD treatment is most effective for each person.
  • It can lower the severity of symptoms, and it can make you more likely to meet your goals.
  • According to the Dietary Guidelines for Americans, alcohol should be consumed in moderation — up to one drink per day for women and up to two drinks per day for men.
  • As little as 5 minutes of advice from a GP can reduce alcohol consumption by 30 percent, especially for people who are in the mild to moderate dependence category.

How to use the naloxone nasal spray (Nyxoid), which reverses the effects of opioid drugs like heroin, morphine, methadone and fentanyl. Get harm reduction advice on how to stay safe and healthy if you’re injecting. Setting realistic, measurable goals will help you make small changes that add up to a big difference in your life. Cut down the alcohol by swapping strong beers or wines for ones with a lower strength (ABV in %). 14 units is equivalent to 6 pints of average-strength beer or 6 medium glasses of wine.

  • You can become conditioned to reach for a drink when your environment offers up certain cues.
  • How triggers make you crave drugs or alcohol and how you can start to avoid them.
  • Unfortunately, there’s little to no evidence that tapering off reduces the effects of alcohol withdrawal, some of which can be severe or even life-threatening.
  • When you’re having a good time, you find it hard to stop, especially in the company of friends having the same amount.

Use your time differently

While deciding on your limit is important in cutting down, getting clear on your whys is crucial. Setting limits is rarely fun, especially when you are trying to put a limit on something Top 5 Advantages of Staying in a Sober Living House that you enjoy. What are the reasons that justify placing a limit on alcohol? Take out a piece of paper and write down all the reasons that make you consider putting a limit on alcohol.

how to cut back on alcohol without withdrawal

They are prescribed by a primary care physician or other health professional and may be used alone or in combination with counseling. Many people — including many addiction experts — believe that the only way to handle a drinking problem is to quit altogether. Indeed, abstinence-based programs such as Alcoholics Anonymous (AA) have helped countless people manage their addiction and live healthier lives. And for some drinkers, including those with a more serious dependency, abstinence is still advised. If you experience any symptoms of dependence, once you stop or cut back your drinking, you might need specialist treatment or ongoing support to prevent going back to heavy drinking. Talk therapy is an important part of treatment for alcohol use disorder, but Dr. Streem says just about anyone who is making a life change, like quitting drinking, can benefit from therapy.

Buddy up with a friend or family member

Whether you’re sober curious, know for sure you’re ready to quit, or fall somewhere in between, Dr. Streem shares advice for how to stop drinking. If you’re living with alcohol use disorder (also known as alcoholism), you’ll likely benefit from additional medical interventions. It can help you reach goals and can minimize some of the unpleasant and severe symptoms of alcohol withdrawal. If you’ve been drinking heavily for a long time and think you might experience withdrawal symptoms, it’s best to talk with a medical professional before you begin a taper.

  • The NHS guidelines state that there is no safe level of drinking, with 14 units of alcohol a week recommended as a maximum for all genders.
  • Naltrexone is available as either a daily pill (available under the brand names Depade and ReVia) or a once-per-month injection (available under the brand name Vivitrol).

Many people struggle with controlling their drinking at some time in their lives. More than 14 million adults ages 18 and older have alcohol use disorder (AUD), and 1 in 10 children live in a home with a parent who has a drinking problem. The symptoms of alcohol withdrawal can range from mild to serious.

how to cut back on alcohol without withdrawal

When Is It Time for Treatment?

Apparently, the feet are where all the rage in the body gets stored and acupuncture hopefully releases some pressure. This was impossible, I told him, it was my birthday in two. Based on clinical experience, many health providers believe that support from friends and family members is important in overcoming alcohol problems. But friends and family may feel unsure about how best to provide the support needed. The groups for family and friends listed below may be a good starting point.

“You get the best benefit from alcohol when you drink in moderation. Just being dry for 1 month and going back to drinking in excess is a bad idea. If you are drinking in excess, it’s better to cut your alcohol intake,” said Dasgupta.

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