Alcohol has become a part of life for many. 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 infrequently, drinking alcohol can sooner or later 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 alcohol?
Who should completely stop drinking alcohol?
Alcohol cessation is reducing the consumption of alcoholic beverages to a minimum level or completely eliminating them from your life.
There are many reasons why people decide to give up alcohol completely at some point. These may be health problems caused, among other things, by excessive drinking. Another common reason is a person’s desire to lead a healthy lifestyle, experiencing all the benefits that come from quitting alcohol.
Sobriety is necessary if:
- Alcohol addiction develops rapidly - 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 drinking alcohol.
- Even a small amount of alcohol leads to a loss of self-control - committing rash acts, excessive spending of money, aggression.
- Pregnancy is planned.
You can understand whether 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.
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.
Quit drinking calendar: what happens after you quit drinking?
"I won’t say that I drank too much or too often. But the mandatory minimum of alcohol was as follows: a Friday party with friends with cocktails, a couple of bottles of beer a week with an interesting movie, Sunday dinner with my husband with 1-2 glasses of wine. The decision to give up alcohol completely came unexpectedly. I just thought it would be nice to test myself to see if I could stop drinking alcohol completely. My life changed a lot when I quit.
As soon as I told my friends that I no longer drink, they took it as a joke and didn’t believe it for a long time. They thought that I was pregnant or sick with something, since I made such a decision. My husband and I’s acquaintances did not immediately get used to my complete sobriety. Even my mother was distrustful of this decision and asked if everything was okay. It’s strange, but in people’s understanding, sobriety is something out of the ordinary.
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 your health, " "just a little bit. "There were more than enough temptations. But I held on. Only after a couple of months did I get used to the idea that there was no place for alcohol in my life.
After a couple of months, I noticed that I had lost weight. All these snacks for beer and wine were clearly harming my figure. I began to sleep much better - such vigor in the morning. My husband and I continue to meet with friends. But there were much fewer feasts and noisy parties. It turned out that without doping in the form of alcohol, loud music in bars is only annoying. I perceive all this as positive changes - I have so many free evenings. At the same time, no hangover in the morning. My husband and I signed up for a dance school. It's not just parties that can bring joy.
At the moment I have not drunk for six months. And I do not intend to interrupt my sober lifestyle - I liked it. I am glad about everything that happened to me after giving up alcohol. It’s like I’ve become freer. "
If a person drinks only occasionally and strictly controls the amount of alcohol, giving up a bad habit will be easy for him. But when alcohol use develops into a disease, and physical dependence has already formed, the body will "resist" reducing the doses of alcoholic beverages. It is worth preparing for the fact that the transition to a healthy lifestyle will take more than one month.
How does the body recover after quitting alcohol?
| A period of time | Physiological and emotional changes |
|---|---|
| 1st day | After many years of drinking alcohol, even a day without alcohol is an impressive period of time. The body will "demand" another dose of ethyl alcohol. The first thing someone who quits 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 still undergoes an active detoxification process - the removal of breakdown products of ethyl alcohol. This may be accompanied by abdominal pain. In some cases, during the recovery of the body, discomfort in the liver also appears. My head continues to pound. A person who has begun to struggle with addiction seeks solitude, is irritated, sometimes aggressive, and suffers from insomnia or nightmares. He sees everything in black - it seems that it will always be this bad. Therefore, it is in the first days that it is most difficult to cope with the desire to drink. I want to get rid of this torment as quickly as possible. At this moment, severe anxiety and panic may arise, sometimes flowing into an obsessive thought that if you don’t drink, you can die. Everything is aggravated by the serious condition of the body: in the process of adjusting to work without alcohol, all systems of the body can malfunction, which is why this terrible impression arises - "I’ll die now if I don’t drink. " |
| 3rd day | The body begins its recovery in the first days after quitting alcohol. Physical well-being improves. But the psyche is still "at the limit. "Even the sound of a dripping faucet can irritate an addict. Mood swings provoke headaches and outbursts of aggression. Sleep still disturbed |
| 4-5th day | Withdrawal syndrome in addicts at the 1st and 2nd stages of alcoholism almost completely recedes. Someone who quits drinking develops an appetite. But large meals can cause nausea and bowel problems |
| 6-8th day | The addict's withdrawal symptoms completely go away. His mental state improves significantly. About 7 days after quitting alcohol, sleep returns to normal. A person begins to sleep more soundly, which means he feels much more alert than before. A surge of energy often makes you want to finally exercise. A person’s skin tone improves (swelling and red spots disappear) and hands stop shaking, and the functioning of the gastrointestinal tract is normalized. |
| 2 weeks | Over the next week, thought processes are restored - consciousness becomes clearer, confusion in thoughts finally disappears. Headaches no longer bother me. 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 quits drinking may experience weight gain 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 removes 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 pattern 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. Only after he has gone through the first stage of withdrawal does he rejoice and enjoy a sober life for several days, but immediately after that the "struggle of motives" begins - "to drink or not, " and this leads to tension and the risk of developing depression. On the one hand, a person understands that he feels better and that he has endured severe pain, but the cravings and the formed pattern of behavior do not allow him to let go of alcohol completely. A person is between "to be or not to be", he begins to look for reasons to drink, he looks 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, perhaps it will be a little easier. But the physical condition improves - teeth become whiter, swelling of the face and limbs disappears, circles under the eyes disappear. Trembling 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, their immune system begins to work 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 not a guarantee that a person will not relapse if he starts drinking alcohol again. The risk of relapse is still very high. If during periods of life's difficulties your hand reaches for a bottle of alcohol, you need to stop yourself. Only willpower will help you hold on |
| Six months | 6 months is an impressive period of sober life. People struggling with an addiction usually find interesting interests and hobbies during this time. It helps you not to think about alcohol while enjoying life. |
| Year | The physical and emotional state of the person who quit drinking is stable. A person 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 in the functioning of the organs were previously diagnosed |
Abrupt cessation of alcohol: mistakes, consequences
There is an opinion that abruptly giving up alcohol can harm your health. This is only partly true.
If we are talking about rare consumption of alcohol in small doses, then completely abolishing alcohol-containing drinks will only have a positive effect on the condition 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 quit 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 the 1st or 2nd stage of alcoholism, abruptly giving up alcohol can really be harmful. They, as a rule, face real withdrawal. Withdrawal syndrome shows itself in all its glory. In the acute stage, it can provoke seizures and fainting, which is fraught with negative consequences for health.
Why does the addict’s body react so violently to a decrease in the concentration of ethanol in the blood? If a person drank for a long time, the functions of the internal systems changed significantly under the influence of alcohol - the synthesis of enzymes and hormones was disrupted, and the organs began to malfunction. It takes time for the body to recover after quitting alcohol - the detoxification process lasts at least a month.
If alcoholism is diagnosed, the process of detoxification of the body must take place under the supervision of specialists. In some cases, drug withdrawal of the patient from binge drinking is required. Since sudden abstinence from alcohol can have negative consequences for a person’s health, it is impossible to practice various folk methods of getting rid of binge drinking.
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 condition of most organs. Even "weak" alcohol-containing drinks harm the liver, kidneys, pancreas, cardiovascular system, and gastrointestinal tract. Quitting 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 will 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 in appearance.
- Sweet Dreams
There is an opinion that a couple of glasses of wine in the evening helps you fall asleep better. This is a myth that it is time to stop believing. When the effects of alcohol wear off, a person may wake up, which disrupts his rest. Sleep after drinking even a small amount of alcohol is restless and shallow.
After 2-3 weeks of complete abstinence from alcohol, sleep is restored. Your rest does not disturb anything, which means you feel cheerful in the morning.
- Feeling happy
Many people think that alcohol is a great antidepressant. But the fact is that it gives a good mood only for a short period of time. And then apathy, aggression, and guilt follow. The whole range of negative emotions goes away, you just have 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 to be happy without alcohol. When giving up alcohol, the body will "resist" this, 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 found that drinking alcohol reduces a person’s ability to remember, since with the development of an addiction, ethyl alcohol gradually destroys neural connections in the brain. An "experienced" alcoholic will have difficulty remembering an address or any date.
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 thoughts become clearer - any information is better absorbed and remembered, 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 benefit of quitting alcohol. Another nice bonus is saving money. High-quality alcoholic drinks 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 your daily serving of wine before bed.
9 tips to help you quit alcohol
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:
- Take a sober break
For those who cannot get used to the idea that now there will not be a drop of alcohol in their life, 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 pause in the established lifestyle with regular alcohol consumption.
Perhaps, having experienced all the positive changes after quitting alcohol, a short pause will give you an incentive to quit drinking forever.
- Find an interesting hobby
Replace bad habits with useful ones. This 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 would like to do and start without hesitation.
- Relieve irritation with sports
Withdrawal syndrome is certainly accompanied by mood swings. Sadness, irrepressible joy, aggression, irritability - an addict can experience the whole 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 giving up alcohol. Physical activity will relieve psycho-emotional stress and distract from negative thoughts. Getting used to regular exercise can be difficult, but over time it will become easier, and the effort will pay off handsomely. You will become calmer, in addition, you will get your body in shape and strengthen your immune system.
Physical activity can help with alcohol abstinence at the initial stage, during the so-called "pink period". In this case, it is advisable to first obtain permission from a doctor.
- Start planning your day
If you give up alcohol, you will have to learn to plan your every day (at least at first). Let there be as few free "windows" in your schedule as possible - then there will be no temptation to while away a boring evening with a glass of wine or beer. Literally in a month you won’t have to forcefully burden yourself - you will have a lot of interesting hobbies.
- Show some willpower
Most likely, sooner or later you will face temptation - a party with friends, a feast with relatives. Show willpower and give up alcohol. At first it may be unusual, but very soon you will learn to have fun without any doping.
During periods of even temporary abstinence from alcohol, it is not necessary to stay at home. Meet with 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 desire
Share your decision to quit drinking with those around you, at least with your closest people. Friends and family members will certainly support your goals. And with such a base you can overcome any 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 keeping a sobriety diary
Not ready to put your goals and plans on public display? Then start a personal diary. This is also useful when getting rid of bad habits.
On the pages of your diary, record the process of quitting alcohol day by day: physical and emotional state after quitting alcohol, future plans and goals.
- If you make a mistake, don't be upset
No one is immune from mistakes on the way to achieving a goal. Given how difficult 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 just a difficulty on the right path. Let this be an additional motivation so that you don’t fail next time.
- Take advantage of behavior change technology
The goal of a sober lifestyle deserves respect. But you don't have to go to it alone. The process of completely giving up alcohol will be much easier if you seek help from a psychologist.
Behavioral psychology, based on changing destructive patterns of behavior, shows effectiveness in the fight against addictions. Behavior change technology showed excellent results. The course will help you quickly and effectively get rid of alcohol addiction.
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 psychological discomfort. You will realize how good it is to live without alcohol - you will be accompanied by a stable emotional state, high performance and good health.
Work with a psychologist on behavior change technology lasts up to 6 weeks. You do not need to share with your friends or even your household that you are undergoing training. Classes are strictly confidential, and you can take them at a time convenient for you. Specialists answer all questions and provide advice via e-mail, chat and phone.