Alcohol has become part of the lives of many. A bottle of beer in front of the TV after work, a few glasses of wine at dinner, unlimited cocktails at a friend's birthday party. . . Even if you drink infrequently, alcohol consumption 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 you stop drinking?
Who should completely stop drinking alcohol?
Alcohol cessation is about reducing your consumption of alcoholic beverages to a minimum or eliminating them completely from your life.
There are many reasons why people decide to give up alcohol completely at some point. These can be health problems caused, among other things, by excessive alcohol consumption. Another common reason is a person's desire to lead a healthy lifestyle, 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 worsened by alcohol consumption.
- Even a small amount of alcohol leads to loss of self-control - committing rash acts, excessive spending of money, aggression.
- The pregnancy is planned.
You can understand whether you are addicted to alcohol by asking yourself: "Are you looking for reasons or excuses why you can and should drink? How often does this happen? Evaluate how the situation has changed recently. Answer these questions as honestly as possible.
This way you will be able to understand if you really need to give up alcohol or if you already drink in small quantities and are not addicted.
Calendar for stopping drinking: what happens after you stop drinking?
"I won't say that I drank a lot or very often. But the obligatory alcohol minimum was the following: a Friday party with friends with cocktails, a few bottles of beer a week with an interesting film, 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 good to test myself to see if I could stop drinking alcohol completely. My life changed a lot when I stopped.
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 I was pregnant or sick with something since I made that decision. My husband's acquaintances and I did not immediately get used to my complete sobriety. Even my mother was suspicious 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 for, people I knew and didn't know desperately tried to get me drunk - "here's to your health", "just a little". There were more than enough temptations. But I held on. It was only after a few months that 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 these beer and wine snacks were clearly taking a toll on my body. I started sleeping much better - so much vigor in the morning. My husband and I continue to meet up with friends. But there were much fewer parties 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 nights. 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 haven't had a drink in six months. And I don't intend to interrupt my sober lifestyle - I enjoyed it. I'm happy with 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, it will be easy for him to give up a bad habit. But when alcohol use turns into a disease and physical dependence has already formed, the body will "resist" the reduction in doses of alcoholic beverages. It is worth preparing for the fact that the transition to a healthy lifestyle will take more than a month.
How does the body recover after giving up alcohol?
| A period of time | Physiological and emotional changes |
|---|---|
| 1st day | After many years of drinking alcohol, even one day without alcohol is an impressive amount of time. The body will "require" 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; increased body temperature; mood changes |
| 2nd day | The signs of alcohol withdrawal syndrome are slightly reduced compared to the first day. But the body still goes through an active detoxification process - the removal of ethyl alcohol breakdown products. This may be accompanied by abdominal pain. In some cases, during the body's recovery, discomfort in the liver also appears. My head keeps throbbing. A person who has begun to struggle with addiction seeks solitude, becomes irritable, sometimes aggressive, and suffers from insomnia or nightmares. He sees everything in black - it seems like it will always be this bad. Therefore, it is in the first few days that it is most difficult to deal with the urge to drink. I want to get rid of this torment as soon as possible. At this time, strong anxiety and panic may arise, sometimes flowing into an obsessive thought that if you don't drink, you may die. Everything is aggravated by the serious condition of the body: in the process of adapting to work without alcohol, all body systems can malfunction, which is why this terrible impression appears - "I will die now if I don't drink. " |
| 3rd day | The body begins its recovery in the first few days after giving up alcohol. Physical well-being improves. But the psyche is still "on edge. "Even the sound of a dripping faucet can irritate an addict. Mood swings cause headaches and outbursts of aggression. Sleep still disturbed |
| 4-5th day | The withdrawal syndrome in addicts in the 1st and 2nd stages of alcoholism regresses almost completely. Someone who stops drinking develops an appetite. But large meals can cause nausea and intestinal problems. |
| 6-8th day | The addict's withdrawal symptoms disappear completely. Your mental state improves significantly. About 7 days after giving up alcohol, sleep returns to normal. The person begins to sleep more soundly, which means they feel 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 | The next week, thought processes are restored - consciousness becomes clearer, confusion in thoughts finally disappears. The headaches don't bother me anymore. 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 stops drinking may experience weight gain during this period. Some people try to compensate for giving up alcoholic drinks with delicious food. |
| Month | At the end of the first month after giving up alcohol, the body removes the breakdown products of ethyl alcohol. However, the psychological state can be serious: as a rule, the person becomes sad and depressed. He has lost his usual pattern of behavior and that is stress. Now he needs to figure out how to live further, what to do, what to do, what to do, etc. Only after going through the first phase of abstinence does he rejoice and enjoy a sober life for several days, but soon after that the "struggle of motives" begins - "to drink or not", and this leads to tension and the risk of develop depression. On the one hand, the person understands that he feels better and has endured severe pain, but the desires and the formed pattern of behavior do not allow him to completely give up alcohol. The person is between "to be or not to be", they begin to look for reasons to drink, they look for excuses. Hence the mood swings and increased irritability. If you prepare yourself for it, that is, understand that it is inevitable, but temporary and that it will soon pass, perhaps it will be a little easier. But the physical condition improves - teeth become whiter, swelling of the face and limbs disappears, dark circles disappear. Tremor in my hands, if it existed before, doesn't bother me anymore. During the first month and subsequent months after giving up alcohol, liver function is actively restored |
| 3 months | When someone stops drinking, their immune system begins to function 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 no guarantee that a person will not relapse if they start drinking alcohol again. The risk of relapse is still very high. If during difficult periods of life your hand grabs a bottle of alcohol, you need to restrain yourself. Only willpower will help you hold on |
| Six months | 6 months is an impressive period of sober living. People struggling with addiction often 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 stopped 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 serious pathologies in the functioning of the organs have not been previously diagnosed |
Abrupt cessation of alcohol: mistakes, consequences
There is an opinion that abruptly giving up alcohol can harm your health. This is only partially true.
If we talk about rare consumption of alcohol in small doses, then the complete abolition of alcohol-containing drinks will only have a positive effect on the state of the body. With the correct behavioral attitudes, a person can give up alcohol easily and painlessly. 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 2 of alcoholism, abruptly giving up alcohol can be really harmful. They, as a rule, face a real withdrawal. The withdrawal syndrome shows itself in all its glory. In the acute phase, it can cause convulsions and fainting, which have negative consequences for health.
Why does the addict's body react so violently to the decrease in ethanol concentration in the blood? If a person drank for a long time, the functions of internal systems changed significantly under the influence of alcohol - the synthesis of enzymes and hormones was disrupted and the organs began to function poorly. It takes time for the body to recover after giving up alcohol - the detox process lasts at least a month.
If alcoholism is diagnosed, the body's detoxification process must take place under the supervision of specialists. In some cases, it is necessary to withdraw the patient's medication after excessive alcohol consumption. Since sudden alcohol withdrawal can have negative consequences for a person's health, it is impossible to practice various folk methods to get rid of excessive alcohol consumption.
Benefits of a Sober Lifestyle
Getting rid of alcohol addiction is a long journey, which can be accompanied by numerous relapses. This is a true test of willpower and endurance. But as a reward you get all the benefits of a sober life.
What positive changes will occur after giving up alcohol?
- Excellent health
Alcohol consumption negatively affects the condition of most organs. Even "weak" drinks containing alcohol harm the liver, kidneys, pancreas, cardiovascular system and gastrointestinal tract. Giving up alcohol is an effective prevention of many serious illnesses that cause early death.
In general, a sober lifestyle strengthens the immune system. Say "no" to alcohol and you'll find that you'll get less sick in the winter. Already in the first month of giving up alcohol, the condition of the skin, hair and nails improves. You will notice that your appearance becomes much better.
- Sweet dreams
There is an opinion that a few glasses of wine in the evening helps you fall asleep better. This is a myth that it's time to stop believing. When the effects of alcohol wear off, the person may wake up, which disrupts their 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 doesn't interfere with 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 only gives a good mood for a short period of time. And then apathy, aggression and guilt follow. The whole range of negative emotions goes away, just drink a little more. This is how psychological dependence on alcohol is formed - a person stops enjoying life without the stimulation of alcoholic beverages.
Leading a sober lifestyle, you will gradually learn to be happy without alcohol. When giving up alcohol, the body will "resist", requiring another dose of doping. But only a month will pass and you will see the world with completely different eyes.
- Excellent memory
Scientists have found that drinking alcohol reduces a person's memory capacity, since with the development of addiction, ethyl alcohol gradually destroys neural connections in the brain. An "experienced" alcoholic will have difficulty remembering an address or any date.
But the disruption of neural connections is a reversible process. All you need to do is stop drinking. When you give 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 on average in 2 to 3 months.
- Financial stability
Positive changes in the body are not the only benefit of giving up 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 Drinking
No matter how long it took you to decide to stop drinking alcohol, transitioning to a sober lifestyle involves big changes in your life. You will have to change your established habits and work on yourself.
The following recommendations will help you give up alcohol in the early stages of consumption:
- 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 lives, you can try to trick your brain. A good option is to take a "sober break. "That is, first set an achievable goal - not drinking anything for 30 days. It will be a kind of break from the lifestyle established with regular alcohol consumption.
Perhaps, having experienced all the positive changes after giving up alcohol, a short break will give you an incentive to stop drinking for good.
- Find an interesting hobby
Replace bad habits with useful ones. This will distract you in the first and most difficult weeks after giving up alcohol completely. 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, irrepressible joy, aggression, irritability - an addict can experience the entire range of emotions in one hour. This causes discomfort not only for him, but also for those around him.
According to narcologists, sports help the body after completely giving up alcohol. Physical activity will relieve psycho-emotional stress and divert attention from negative thoughts. Getting used to regular exercise can be difficult, but over time it will become easier and the effort will pay off. You will be calmer, in addition, you will get your body in shape and strengthen your immune system.
Physical activity can help with alcohol abstinence in the initial phase, in the so-called "pink period". In this case, it is advisable to first obtain authorization from a doctor.
- Start planning your day
If you give up alcohol, you will have to learn to plan your daily life (at least at first). Let there be as few free "windows" in your schedule as possible - then there will be no temptation to spend a boring evening over a glass of wine or beer. Literally in a month you will not have to overload yourself with strength - you will have many 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. It may be unusual at first, but 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. Get together with friends and loved ones. But make sure in advance that there will be enough non-alcoholic drinks at the party.
- Tell the world about your wish
Share your decision to stop drinking with those around you, at least those closest to you. Friends and family will definitely support your goals. And with this foundation you will be able to overcome any difficulty. In addition, you minimize the risk of breakdowns - 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. This motivates. Share your successes and failures with your subscribers and get their support.
- Start Keeping a Sobriety Journal
Not ready to expose your goals and plans to the public? Then start a personal diary. This is also useful for getting rid of bad habits.
On the pages of your diary, record the process of giving up alcohol on a daily basis: physical and emotional state after giving up alcohol, future plans and goals.
- If you make a mistake, don't be upset
No one is immune to mistakes on the way to achieving a goal. Considering 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 additional motivation so 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 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 combating addictions. Behavior change technology has shown excellent results. The course will help you get rid of alcohol addiction quickly and effectively.
Completing the course will help you develop positive attitudes and stop drinking alcohol. You'll learn a healthy pattern of behavior, which is necessary if you've set 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 - it 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 don't need to share with your friends or even your family that you are in training. Classes are strictly confidential and you can attend them at a time that suits you. Experts answer all questions and provide advice via email, chat and telephone.