If a drinker wonders how to stop drinking alcohol on his own, then 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 serpent.
Is it always 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 its first stage, when only a 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 craving for alcohol becomes irresistible, has a physiological nature 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 developing an alcohol addiction, analyze the situation and aim yourself at overcoming the craving for alcohol. A person should be wary of the following points:
Change from occasional drinking to regular drinking. If you used to drink only on holidays and no more than once a week, but now you regularly drink in "warm" company every Friday after the end of the work week, you should think about it and try to stop this dangerous tradition. Harmless Friday alcoholic get-togethers 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 in 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 intoxication.
Change of social circle and leisure time. Old friends become uninteresting, the addict prefers the company of drinking friends, former hobbies are replaced by searches for ways to satisfy a more attractive alcoholic hobby.
A rather ominous sign of the beginning of the transition from stage 1 of alcoholism to stage 2 is an increase in tolerance to alcohol, when an increasing amount of alcohol is needed to achieve the effect. It manifests itself in the fact that the patient can drink a lot of alcohol without obvious intoxication and subsequent hangover. Many even boast about this "superpower" of theirs, not suspecting that this is a sign of the progression of alcohol addiction.
Celebrating only with alcohol and inventing new reasons for drinking. The most typical is stress relief, for which there are more than enough reasons in our daily lives. Any holiday or sad date, even a minor event, can become a reason for celebrating 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 to the actions and words of others appear.
In addition, it is possible that ethyl alcohol may have a negative effect on the liver, manifested in nausea, vomiting, and digestive problems. In practice, damage to any organs can occur, especially those that were initially affected by some disease. For example, in hypertensive patients, problems with blood pressure worsen; with weakened pancreatic function, alcoholic pancreatitis can develop; the kidneys suffer due to 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 this way: how to stop drinking alcohol on your own at home? Naturally, this can only be done in a favorable psychological environment at home and at work. The main thing that is required from others is:
Minimizing all temptations. You should not mention alcohol in conversations about parties and corporate events, keep a supply of it in the house, combine holidays and picnics with drinking alcoholic beverages, and visit wine and vodka stores. It is also necessary to avoid drinking company.
It is mandatory to reward the achievements of a drinker, even if he has refrained from drinking for only one day. The difficult path of self-cure from alcoholism requires the full assistance of his 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 trips into nature, sports, hikes with non-drinking friends. You can even get a pet, especially a dog, that needs to 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 a 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 fresh air without the admixture of alcohol fumes.
What are your specific recommendations on how to stop drinking?
I can offer the following practical tips on how to stop drinking alcohol:
Before you start quitting drinking on your own, outline an action plan that analyzes the causes of your addiction. Before doing this, it is still advisable to consult with a psychiatrist-narcologist, who will tell you the most optimal way for you to get rid of a dangerous addiction. You may be able to stop drinking immediately and forever, or perhaps it will be better for you to gradually reduce your dose of alcohol. Try to follow the developed plan strictly regarding the amount and frequency of drinking alcohol. At the same time, the number of sober days 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 keep track of what you drink, note all your achievements and moments of stressful situations. Pay special attention to situations in which you had the desire to solve problems with the help of alcohol, and how you courageously refused this opportunity.
You can visualize your desires by hanging posters throughout your apartment with catchphrases about the dangers of alcohol, your photos before and after alcohol abuse, drawings or photographs on the topic of your ideas about happiness - a family photo with the happy faces of loved ones, a car model that you would like to buy, a piece of paradise outside the city, admiring work colleagues, etc.
Avoid companies where alcohol is an essential part of the pastime. Drinking buddies will never be your allies.
Don’t relax with alcohol on weekends; it’s better to get your dose of pleasure while communicating with loved ones or on the sports ground. Physical activity promotes the production of the happiness hormone, which can completely replace alcoholic euphoria. Feeling 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 you love. This will benefit your intellect and take your mind off constant thoughts about drinking. Do something nice 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 sporting goods store. Don’t spare money on this, believe me, a bottle of vodka will not cost less, but will do much more harm.
Try to discuss your problem with those people around you who have already given up alcohol. Don’t hesitate to ask them for advice; usually such people are willing to share their successes and methods of dealing with alcohol addiction with their fellow sufferers.
Adjust your daily routine, get enough sleep and eat right. Avoid foods that were previously a favorite snack while 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 "stretches", invigorating water treatments, a delicious breakfast, favorite music and even "hugs" with your faithful dog.
Drink plenty of water - it will intensively remove the remains of alcohol and its breakdown products from the body.
Don’t get tired of praising yourself for every sober day or refraining from the temptation to drink. "Oh, well done! "This will help create a positive emotional background and increase self-confidence.
And also, learn to say no to persistent offers to drink. 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 seem like a black sheep, because it’s better than depending on the next dose of alcohol and turning into an avid alcoholic. Then society will definitely turn its back on you.
Keep in mind that it is not always possible to achieve a positive result on the first try. But this should not stop you from trying to get rid of alcohol addiction. The key to quitting drinking alcohol for good is method and persistence. 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 lifestyle. You may need professional psychological support, but this is only if you have weak willpower and an unstable type of nervous system. Accept help in any form - there is nothing wrong with it, you will just have a wider field of effective ways to independently recover from addiction.