Alcohol has become a part of many people's lives. A bottle of beer in front of the TV after work, a few glasses of wine with dinner, unlimited cocktails at a friend's birthday. . . Even if you rarely drink, drinking alcohol 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 giving up alcohol?
Who should completely stop drinking alcohol?
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, among other things, excessive drinking. Another common reason is a person's desire to lead a healthy lifestyle by experiencing all the benefits that come from giving up alcohol.
Sobriety is necessary if:
- Alcohol dependence develops quickly - 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 made worse by drinking alcohol.
- Even a small amount of alcohol leads to loss of self-control - reckless actions, excessive spending of money, aggression.
- The pregnancy is planned.
You can find out if 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.
In this way, you can find out if you really need to give up alcohol or if you already drink it in small quantities and are not addicted.
Stop drinking calendar: what happens after you stop drinking?
"I won't say I drank too much or too often. But the mandatory minimum of alcohol was as follows: Friday party with friends with cocktails, several bottles of beer a week with an interesting movie, Sunday dinner with my husband with 1-2 glasses of wine. The decision to completely give up alcohol came unexpectedly. I just thought it would be nice to test myself to see if I could cut out alcohol completely. My life changed a lot when I left.
As soon as I told my friends that I didn't drink anymore, they took it as a joke and didn't believe me for a long time. They thought I was pregnant or sick with something when I made such a decision. The acquaintances of my husband and I did not immediately get used to my complete sobriety. Even my mother was incredulous at this decision and asked if everything was okay. Strangely enough, in people's understandings, sobriety is something unusual.
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 - "to your health", "just a little". There were more than enough temptations. But I persevered. After only a few months, I got used to the idea that there was no place for alcohol in my life.
After a few months I noticed that I had lost weight. All those beer and wine snacks were clearly hurting my figure. I began to sleep much better - such vitality in the morning. My husband and I continue to see friends. But there were much fewer holidays and noisy parties. It turned out that without doping in the form of alcohol, loud music in bars only annoys. I see all these as positive changes - I have so many free evenings. At the same time, there is no hangover in the morning. My husband and I enrolled in dance school. Not only parties can bring joy.
I haven't had a drink in six months now. And I don't plan on interrupting my sober lifestyle - I liked it. I'm glad for everything that happened to me after I gave up alcohol. It was as if I became freer. "
If a person drinks only occasionally and strictly controls the amount of alcohol, giving up the harmful habit will be easy for him. But when the use of alcohol 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 thanone month.
How does the body recover after stopping alcohol?
| Period of time | Physiological and emotional changes |
|---|---|
| 1st day | After many years of drinking alcohol, even a day without alcohol is an impressive amount of time. The body will "ask" for another dose of ethyl alcohol. The first thing someone who stops drinking will have to deal with is withdrawal symptoms of varying severity. Symptoms are: nausea, constipation or diarrhea; dizziness; headache; hand tremors; elevated body temperature; mood changes |
| 2nd day | Signs of alcohol withdrawal syndrome are slightly reduced compared to the first day. But the body is still undergoing an active detoxification process - removing the products of the breakdown of ethyl alcohol. This may be accompanied by abdominal pain. In some cases, discomfort in the liver also appears during the recovery of the body. My head keeps pounding. A person who has begun to struggle with addiction seeks solitude, is irritable, sometimes aggressive, suffers from insomnia or nightmares. He sees everything in black - it seems that it will always be this bad. Therefore, in the first days it is most difficult to cope with the desire to drink. I want to get rid of this torture as quickly as possible. At this point, severe anxiety and panic can occur, sometimes spilling over into an obsessive thought that if you don't drink, you can die. Everything is aggravated by the severe state of the body: in the process of adapting to work without alcohol, all body systems can be damaged, which is why this terrible impression arises - "I will die now if I don't drink. " |
| 3rd day | The body begins its recovery in the first days after giving up alcohol. Physical well-being improves. But the psyche is still "on the edge". Even the sound of a dripping faucet can irritate the addict. Mood swings provoke headaches and outbursts of aggression. Sleep is still disturbed |
| 4-5th day | The withdrawal syndrome in addicts in the 1st and 2nd stages of alcoholism almost completely decreases. Someone who stops drinking develops an appetite. But large meals can cause nausea and bowel problems |
| 6-8th day | The addict's withdrawal symptoms completely disappear. His mental condition is improving significantly. About 7 days after stopping alcohol, sleep returns to normal. A person begins to sleep more peacefully, which means that he feels much more alert than before. The rush of energy often makes you want to finally work out. A person's skin tone improves (swelling and red spots disappear), hands stop trembling, and the functioning of the gastrointestinal tract normalizes. |
| Two weeks | During the next week, thought processes are restored - consciousness becomes clearer, confusion in thoughts finally disappears. The headache doesn't bother me anymore. Doctors note that 2 weeks after completely giving up alcohol, heart rate and blood pressure normalize, shortness of breath disappears and breathing is restored. A person who stops drinking may experience weight gain during this period. Some people try to compensate for the refusal of alcoholic beverages with delicious food. |
| month | By the end of the first month after stopping 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 has to figure out how to live further, what to do, what to do, what to do, etc. Only after passing the first stage of abstinence, he rejoices and enjoys a sober life for a few days, butimmediately after that, the "struggle of motives" begins - "to drink or not", which 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 great pain, but the desire and the formed pattern of behavior do not allow him to completely give up alcohol. A person is between "to be or not to be", he begins to look for reasons to drink, looks for excuses. Hence mood swings and increased irritability. If you prepare for it, that is, understand that it is inevitable, but temporary and soon it willit will pass, maybe it will be a little easier for you. But the physical condition is improving - the teeth are getting whiter, the swelling on the face and limbs is disappearing, the circles under the eyes are disappearing. The hand tremors, if there were before, do not bother me anymoreDuring the first and following months after stopping alcohol, liver function is actively restored |
| 3 months | When someone stops drinking, their immune system starts working at full capacity. The man 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 no guarantee that a person will not relapse if they start drinking alcohol again. The risk of relapse is still very high. If in periods of life difficulties your hand reaches for a bottle of alcohol, you should stop. Only willpower will help you hold on |
| Six months | 6 months is an impressive period of sober living. People struggling with addiction usually find interesting interests and hobbies during this time. It helps you not think about alcohol while enjoying life. |
| year | The physical and emotional state of the person who has given up alcohol 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 fully recover, if serious pathologies in the functioning of the organs were not previously diagnosed |
Abrupt withdrawal from alcohol: mistakes, consequences
There is an opinion that abruptly giving up alcohol can harm health. This is only partly true.
If we are talking about infrequent consumption of alcohol in small doses, then the complete elimination of alcoholic beverages will only have a positive effect on the state 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 stop 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 stage 1 or stage 2 alcoholism, suddenly giving up alcohol can really be harmful. They, as a rule, face real withdrawal. Withdrawal syndrome manifests itself in all its glory. In the acute stage, it can provoke convulsions and fainting, which is fraught with negative health consequences.
Why does the addict's body react so violently to a decrease in the concentration of ethanol in the blood? If a person drinks for a long time, the functions of the internal systems change significantly under the influence of alcohol - the synthesis of enzymes and hormones is disturbed and the organs begin to function incorrectly. It takes time for the body to recover after stopping alcohol – the detoxification process lasts at least a month.
If alcoholism is detected, the process of detoxification of the body must be carried out under the supervision of specialists. In some cases, it is necessary to withdraw the drug from the patient from binge drinking. Since sudden abstinence from alcohol can have negative consequences for a person's health, it is impossible to practice various folk methods to eliminate excessive drinking.
The benefits of a sober lifestyle
Getting rid of alcohol addiction is a long road that can be accompanied by many relapses. This is a real test of willpower and endurance. But as a reward, you get all the benefits of sober living.
What positive changes will occur after giving up alcohol?
- Excellent health
Alcohol consumption negatively affects the state of most organs. Even "weak" alcoholic drinks damage the liver, kidneys, pancreas, cardiovascular system and gastrointestinal tract. Giving up 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 the winter. Already in the first month of stopping alcohol, the condition of your skin, hair and nails will improve. You will notice that you look much better in appearance.
- Sweet Dreams
There is an opinion that a few glasses of wine in the evening help you sleep better. This is a myth that it is time to stop believing. When the effect of alcohol wears off, a person may wake up, which disrupts their rest. Sleep after drinking even a small amount of alcohol is restless and superficial.
After 2-3 weeks of complete abstinence from alcohol, sleep is restored. Nothing gets in the way of your rest, which means you feel refreshed in the morning.
- I feel happy
Many people believe that alcohol is a great anti-depressant. But the fact is that it gives a good mood only for a short period of time. Then comes apathy, aggression and guilt. The whole range of negative emotions disappears, you just need to drink a little more. This is how the psychological dependence on alcohol is formed - a person ceases to enjoy life without the stimulation of alcoholic beverages.
By leading a sober lifestyle, you will gradually learn to be happy without alcohol. When you give up alcohol, the body will "resist" it, demanding a new 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, because with the development of addiction, ethyl alcohol gradually destroys neural connections in the brain. The "experienced" alcoholic will have difficulty remembering an address or date.
But breaking the 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 - all information is absorbed and remembered better, and the overall work of the brain improves. It is believed that memory performance can be restored in an average of 2-3 months.
- Financial stability
Positive changes in the body are not the only benefit of stopping alcohol. Another nice bonus is saving money. High-quality alcoholic beverages 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 portion of wine before bed.
9 tips that will help you give up 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 can't get used to the thought that now there won't 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 an achievable goal - not to drink at all for 30 days. This will be a kind of break in the established lifestyle with regular alcohol consumption.
Perhaps after experiencing all the positive changes after giving up alcohol, a short break will give you the incentive to give up drinking for good.
- Find an interesting hobby
Replace bad habits with good 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 before 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, uncontrollable joy, aggression, irritability - the addict can experience the whole range of emotions in an hour. This causes discomfort not only to him, but also to others.
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 it will get easier with time and the effort will pay off handsomely. You will become more relaxed, you will also get your body in shape and strengthen your immune system.
Physical activity can help with alcohol withdrawal in the initial stage, during the so-called "pink period". In this case, it is recommended to first get permission from a doctor.
- Start planning your day
If you give up alcohol, you will have to learn to plan each day (at least at first). Let there be as few free "windows" as possible in your schedule - then there will be no temptation to spend a boring evening with a glass of wine or beer. Literally in a month you will not have to force yourself - you will have many interesting hobbies.
- Show some will
Most likely, sooner or later you will face a temptation - a party with friends, a holiday with relatives. Show willpower and give up alcohol. It may be unusual at first, but very soon you will learn to have fun without doping.
During periods of even temporary abstinence from alcohol, it is not necessary to stay at home. Meeting with friends and loved ones. But just make sure in advance that there will be enough soft drinks at the party.
- Tell the world about your desire
Share your decision to stop drinking with those around you, at least those closest to you. 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 crashes - knowing that you have seriously decided to give up alcohol, your friends will not convince you to drink.
Blogging on the Internet will help someone. Motivates. Share your successes and failures with your subscribers, get support from them.
- Start keeping a sobriety journal
Not ready to put your goals and plans on public display? Then start a personal journal. This is also helpful when you get rid of bad habits.
On the pages of your diary, write down the process of giving up alcohol day by day: physical and emotional state after giving up alcohol, future plans and goals.
- If you make a mistake, don't get upset
No one is immune from mistakes on the way to achieving a goal. Given how hard 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 simply a difficulty on the right path. Let this be extra motivation so you don't fail next time.
- Leverage technology to change behavior
The goal of sober living deserves respect. But you don't have to do 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 modification technology has shown 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 understand how muchit is good to live without alcohol - you will be accompanied by a stable emotional state, high work capacity and good health.
Working with a psychologist on behavior change technology lasts up to 6 weeks. You don't need to share with your friends or even your household that you are undergoing training. The classes are strictly confidential and you can take them at a time convenient for you. Specialists answer all questions and give advice via email, chat and phone.