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. The National Institute on Alcohol Abuse and Alcoholism (NIAAA) provides tips that have helped others cut Sober Houses Rules That You Should Follow down on their drinking. The key to successfully cutting down on alcohol is to find what works for you.

There Are Multiple Evidence-Based Roads to Recovery

That is, they sip their drinks slowly or make sure they have only one drink per hour. Crystal Raypole has previously worked as a writer and editor for GoodTherapy. Her fields of interest include Asian languages and literature, Japanese translation, cooking, natural sciences, sex positivity, and mental health.

• Mental health benefits include improved mood, lessened anxiety, higher-quality sleep, more energy, and greater productivity.
• Tapering or weaning means ramping down your alcohol use until you get to zero—or to a more moderate level of drinking that you prefer.
• To practice deep breathing, find a quiet, comfortable place to sit or lie down.
• However, even the best-designed tapers can put you at risk for alcohol withdrawal syndrome.
• While it’s not necessarily for everyone, finding a balance that works for you can make cutting back feel a lot more manageable and enjoyable.

Why Alcohol Withdrawal Occurs

Focus your attention on your breath, noticing the sensation of the air moving in and out of your nostrils. When your mind wanders, gently redirect your attention back to your breath. With regular practice, meditation can help you develop a greater sense of calm and clarity, making it https://thecinnamonhollow.com/a-guide-to-sober-house-rules-what-you-need-to-know/ easier to resist the urge to drink.

Tips for Cutting Back on Drinking

For some individuals, these approaches address underlying psychological issues, create accountability, and yield a supportive environment for sustained recovery. Begin by researching alcohol’s short-term and long-term effects, such as liver damage, cardiovascular disease, mental health issues, and social disruption. Seek credible sources like government health agencies, scientific journals, and healthcare professionals to understand alcohol’s risks comprehensively. Alcohol addiction manifests as a compulsive need to drink despite harmful consequences. It disrupts daily routines, causing withdrawal symptoms like anxiety, nausea, and tremors when not drinking.

What Is an Alcohol Taper?

Mindful drinking is a good start, but it’s not the only way to reduce your intake. Set SMART — or Specific, Measurable, Achievable, Relevant, and Time-Bound — goals around alcohol consumption. Quitting alcohol cold turkey might not be realistic for everyone, so start with a clear, specific goal that’s doable and easy to track. Ensure it’s tied to your motivation and has a timeline to keep you on track. For one, we often set unmanageable goals that are too drastic a change from our current lifestyle, which sets us up for failure. On top of that, we take failure as a sign that something’s wrong with us — not the goal itself.

Cold turkey is a common slang term for quitting alcohol (or any substance) all at once. Tapering or weaning means ramping down your alcohol use until you get to zero—or to a more moderate level of drinking that you prefer. Some people are facing problems with their health or personal lives which require them to quit immediately.

How To Taper Off Alcohol: Key Strategies and Tips

Moderation isn’t the best path for everyone, but it might be something that works for you. It can even be a path toward eventual sobriety, if you want it to be. About 15% of people who join Sunnyside have a plan to eventually quit, and they use moderation with Sunnyside as their starting point. A recent study on abstinence versus moderation found that both were potentially positive paths.

Getting help shows your strength and desire to reduce the amount of alcohol you consume. Plus, if you are taking any other medications, prescribed or illegal, you need to make your doctor aware, so he or she can help you avoid additional unexpected withdrawal consequences. We have a whole article dedicated to the benefits of giving up alcohol which you can read, with additional free resources available. Live an alcohol-free life and be on your guard not to fall back into the trap. The tips/instructions help but without the right method/map you may never find your way to freedom so please read on after the tips to understand the best method to stop alcohol use.

Adjust your goals based on your progress

If that sounds too overwhelming, think of someone you trust who isn’t judgmental and who you can confide in. Even that extra bit of emotional support can make it easier to reach out for professional help. When you build a healthier relationship with yourself, you create a supportive inner world that comforts you — making you need external comfort less. If that’s not effective, try something else or seek professional help. You want to surround yourself with people who will be honest, even when what they tell you is unpleasant. You want people who will remind you why you set this goal in the first place, and who will hold you accountable because they want you to succeed.