Alcohol has become a part of many people's lives. After work, a bottle of beer in front of the TV, a couple of glasses of wine with dinner, unlimited cocktails at a friend's birthday party. . . Even if you rarely drink, alcohol consumption can become a serious problem sooner or later - it will. develop a bad habit that you will have to fight for a long time. In the article, we will discuss an important question: how to give up alcohol. How will your life change after you stop drinking alcohol?
Who should stop drinking alcohol completely?
Quitting alcohol means reducing the consumption of alcoholic beverages to a minimum or completely eliminating them from your life.
There are many reasons why people at some point decide to give up alcohol altogether. These can be health problems caused by, among other things, excessive alcohol consumption. Another common reason is a person's desire to lead a healthy lifestyle and experience all the benefits of quitting alcohol.
Sobriety is required if:
- Alcohol addiction develops quickly - withdrawal symptoms appear, and you can no longer reduce the amount of alcohol you consume on your own.
- There are physical or mental illnesses that are aggravated by alcohol consumption.
- Even a small amount of alcohol leads to loss of self-control - committing rash acts, excessive spending of money, aggression.
- Pregnancy planned.
You can understand if 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? 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 a small amount and are not addicted.
Quit drinking calendar: what happens after you stop drinking?
"I'm not saying I drank too much or too often. But the mandatory alcohol minimum was as follows: 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 good 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 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 something sick because I made that choice. My husband and my acquaintances did not immediately get used to my complete sobriety. Even my mother was incredulous about this decision and asked if everything was okay. It's strange, but in people's understanding, sobriety is something unusual.
It wasn't easy for me to give up alcohol. No matter what holiday I came to, people I knew and didn't know were desperately trying to get me drunk - "here's to your health", "just a little". The temptation was more than enough. But I persevered. It only took a few months for me to get used to the idea that alcohol has no place in my life.
After a few months, I noticed that I had lost weight. All these beer and wine snacks were clearly bad for my figure. I began to sleep much better - such a brisk morning. My husband and I continue to see friends. But there were far fewer feasts and noisy parties. It turns out that without alcohol doping, loud music in bars is just annoying. I see all this as a positive change - I have so many free evenings. At the same time, there is no hangover in the morning. My husband and I enrolled in a dance school. Not only parties can bring joy.
I haven't had a drink in six months now. And I have no intention of interrupting my sober lifestyle - I liked it. I am happy with everything that happened to me after I quit alcohol. As if I was 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 consumption develops into a disease and physical dependence has already developed, the body "resists" reducing the dose 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 stopping alcohol consumption?
| Period | Physiological and emotional changes |
|---|---|
| One day | After many years of drinking alcohol, even a day without alcohol is an impressive time. The body will "demand" another dose of ethyl alcohol. The first thing that causes someone to stop drinking is withdrawal symptoms of varying severity. Symptoms include: nausea, constipation or diarrhea; dizziness; headache; hand tremors; increased body temperature; mood swings |
| 2 days | The signs of alcohol withdrawal syndrome decreased slightly compared to the first day. But the body is still undergoing an active detoxification process - removing the decomposition products of ethyl alcohol. This may be accompanied by abdominal pain. In some cases, during the restoration of the body, an unpleasant feeling also appears in the liver. My head is still spinning. 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 - he always seems to be this bad. That is why it is the most difficult to cope with the desire to drink in the first days. I want to get rid of this pain as quickly as possible. At this moment, severe anxiety and panic can develop, sometimes culminating in such an obsession that if you don't drink, you can die. Everything is aggravated by the serious condition of the body: during adaptation to work without alcohol, all the systems of the body can fail, which is why you get this terrible impression: "I'm going to die now if I don't drink. " |
| 3 days | The body begins to recover in the first days after stopping alcohol consumption. Physical well-being improves. But the psyche is still "on the edge". Even the sound of a dripping tap can irritate the addict. Mood swings cause headaches and outbursts of aggression. Sleep is still disturbed |
| 4-5 days | In people suffering from the 1st and 2nd stages of alcoholism, the withdrawal syndrome almost completely recedes. Anyone who stops drinking develops an appetite. But large meals can cause nausea and bowel problems |
| 6-8 days | The addict's withdrawal symptoms disappear completely. His mental state is improving significantly. About 7 days after stopping alcohol, sleep returns to normal. A person begins to sleep more deeply, which means that he feels much more alert than before. A surge of energy often makes a person finally want to exercise. The person's skin tone improves (swelling and red spots disappear), the tremors of the hands cease, and the functioning of the gastrointestinal tract normalizes. |
| 2 weeks | In the following week, thought processes will be restored - the mind will become clearer, the confusion of thoughts will finally disappear. The headache doesn't bother me anymore. Doctors note that 2 weeks after the complete cessation of alcohol consumption, 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 | By the end of the first month after stopping alcohol consumption, the body removes the breakdown products of ethyl alcohol. However, the psychological condition can be severe: usually the person is sad and depressed. He has lost his usual pattern of behavior and that is stress. Now you have to figure out how to survive, what to do, what to do, what to do, etc. Only after passing through the first stage of withdrawal, he rejoices and enjoys the sober life for a few days, but immediately after that the "battle of reasons" - "to drink or not" - begins, and this leads to tension and risk. about the development of depression. On the one hand, a person understands that he feels better and has gone through serious pain, but the desires and the developed pattern of behavior do not allow him to completely let go of alcohol. A person is between "to be or not to be", he starts looking for reasons to drink, he looks for excuses. Hence the mood swings and increased irritability. If you prepare for this, that is, you understand that it is inevitable, but temporary and will pass soon, maybeit will be a little easier. But the physical condition improves - the teeth become whiter, the swelling of the face and limbs disappear, the circles under the eyes disappear. Hand tremors, if they were there before, no longer bother me. The first and subsequentin months, 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, to find interesting activities. Even long abstinence is no guarantee that a person will not relapse if they drink alcohol again. The risk of a relapse remains very high. If life's difficulties make you reach for a bottle of alcohol, you need to stop. Only willpower will help you persevere |
| Six months | 6 months is an impressive period of sober living. People struggling with addiction usually find interesting interests and hobbies during this period. It helps you not think about alcohol while enjoying life. |
| Year | The physical and emotional state of a person who stops drinking 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 long-term abstinence from alcohol, the liver and kidneys are fully restored, if no serious pathology in the functioning of the organs was previously diagnosed |
Stopping alcohol suddenly: mistakes, consequences
There is an opinion that suddenly giving up alcohol can harm your health. This is only partly true.
If we are talking about infrequent, low-dose alcohol consumption, 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 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 for a sober lifestyle.
And for those diagnosed with stage 1 or stage 2 alcoholism, suddenly giving up alcohol can be really harmful. They usually face real pushback. Withdrawal syndrome in all its glory. In the acute stage, it can cause seizures and fainting, which is fraught with negative health consequences.
Why does the addict's body react so violently to the drop in ethanol concentration in the blood? If a person drank for a long time, under the influence of alcohol, the functions of the internal systems changed significantly - the synthesis of enzymes and hormones was interrupted, and the organs functioned poorly. After giving up alcohol, it takes time for the body to recover - the detoxification process takes at least a month.
In the case of a diagnosis of alcoholism, the process of detoxification of the body must be carried out under the supervision of specialists. In some cases, it is necessary to wean the patient from excessive drinking. Since sudden abstinence from alcohol can have negative consequences for a person's health, it is impossible to practice various folk methods to get rid of excessive drinking.
The benefits of a healthy lifestyle
Getting rid of alcohol addiction is a long journey that can involve many relapses. This is a true test of willpower and endurance. But as a reward, you get all the benefits of sober living.
What positive changes occur after stopping alcohol consumption?
- Excellent health
Alcohol consumption negatively affects the condition of most organs. Even "low" alcoholic beverages damage the liver, kidneys, pancreas, cardiovascular system, and gastrointestinal system. Quitting alcohol consumption is an effective prevention of many serious diseases that cause early death.
In general, a healthy lifestyle strengthens the immune system. Say no to alcohol and you'll see that you get sick less in the winter. Already in the first month of quitting alcohol, the condition of the skin, hair and nails improves. You will notice that it looks much better.
- Sweet Dreams
There is an opinion that a couple of glasses of wine in the evening helps you sleep better. It's a myth that it's time to stop believing. When the effects of alcohol wear off, a person may wake up, which disturbs their rest. Even after consuming a small amount of alcohol, sleep is restless and shallow.
After 2-3 weeks of complete abstinence from alcohol, sleep is restored. Rest does not disturb anything, which means that you feel cheerful in the morning.
- I feel happy
Many people believe that alcohol is an excellent antidepressant. But the fact is that it only gives a good mood for a short time. And then comes apathy, aggression and guilt. The whole range of negative emotions goes away, you just need to drink a little more. This is how psychological dependence on alcohol develops - a person stops enjoying life without the stimulation of alcoholic beverages.
With a sober lifestyle, you gradually learn to be happy without alcohol. When giving up alcohol, the body "resists" it, 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, because with the development of addiction, ethyl alcohol gradually destroys the neural connections in the brain. A "seasoned" alcoholic has difficulty remembering an address or any date.
But breaking neural connections is a reversible process. All you have to do is stop drinking. If you give up alcohol, you will notice that your thoughts become clearer - all 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 benefits of quitting 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 every month if you give up your daily dose of wine before going to bed.
9 tips to help you quit drinking
No matter how long it took you to decide to stop drinking, making the transition to a sober lifestyle will bring significant changes to your life. You have to change your established habits and work on yourself.
The following recommendations will help you to give up alcohol in the initial stages of alcohol consumption:
- Take a sober break
If you can't get used to the idea that you won't have a drop of alcohol in your life, you can try to trick your brain. A good option is a "sober break". That is, first of all, set an achievable goal for yourself - to not drink at all for 30 days. This will be a kind of break in the lifestyle developed with regular alcohol consumption.
Perhaps, after experiencing all the positive changes after quitting alcohol, a short break will inspire you to quit drinking for good.
- Find an interesting hobby
Replace bad habits with good ones. This will distract you during the first, most difficult weeks after completely giving up alcohol. An interesting hobby calms you down and creates positive emotions. If previously only alcohol brought positivity, now it will be a hobby.
Think about what kind of business you want to do and start without hesitation.
- Reduce 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 an hour. This causes inconvenience not only to him, but also to those around him.
According to narcologists, sports help the body after complete abstinence from alcohol. Physical activity relieves psycho-emotional stress and distracts from negative thoughts. Getting into the habit of regular exercise can be difficult, but it will get easier over time and the effort will be well worth it. You will be more relaxed, and you will also get your body in shape and strengthen your immune system.
Physical activity can help during the initial stages of alcohol abstinence, the so-called "pink period". In this case, it is advisable to ask your doctor for permission first.
- Start planning your day
If you give up alcohol, you need to learn to plan each day (at least in the beginning). Have as few free "windows" in your schedule as possible - then you will not be tempted to spend a boring evening with a glass of wine or beer. Literally, in a month you will not have to strain yourself violently - you will have many interesting hobbies.
- Show some willpower
You will probably face temptation sooner or later - a party with friends, a feast with relatives. Show willpower and give up alcohol. It might be unusual at first, but you'll soon learn to have fun without doping.
It is also not necessary to stay at home during the period of temporary abstinence from alcohol. Meet your friends and loved ones. But just make sure in advance that there are enough non-alcoholic drinks at the party.
- Tell the world your desires
Share your decision to stop drinking alcohol with those around you, at least the people closest to you. Friends and family members will certainly support your goals. And with such a foundation, you can overcome any difficulties. It also minimizes the risk of breakdowns – knowing that you've made a serious decision to give up alcohol, your friends won't push you to drink.
Internet blogging will help someone. It motivates me. Share your successes and failures with your subscribers, ask them for support.
- Start keeping a sobriety journal
Not ready to go public with your goals and plans? Then start a personal journal. This is also useful when getting rid of bad habits.
On the pages of your journal, write down the process of quitting alcohol day by day: your physical and emotional state after stopping drinking, future plans and goals.
- If you make a mistake, don't get upset
No one is immune to mistakes on the way to achieving the goal. Given how hard it is to break bad habits, don't beat yourself up if you fail when you try to quit drinking for good. This is not a failure, but only a difficulty on the right path. Let this be an additional motivation to not fail next time.
- Take advantage of behavior modification technology
The goal of a sober lifestyle deserves respect. But you don't have to go it alone. The process of completely giving up alcohol will be much easier if you seek the help of a psychologist.
Behavioral psychology based on changing destructive behavior patterns shows effectiveness in the fight against addictions. Behavior modification technology has shown excellent results. The course helps to quickly and effectively get rid of alcohol addiction.
Completing the course will help you develop a positive attitude 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 definite "no" to alcohol. The training will help you transition to a sober lifestyle with minimal physical and mental discomfort. You will find out whatit is good to live without alcohol - it will be accompanied by a stable emotional state, high performance and good health.
Working with a behavior modification technology psychologist lasts up to 6 weeks. You don't have to share with your friends or even your household that you are training. The classes are strictly confidential and you can take them at a time that suits you. Specialists answer all questions and give advice by e-mail, chat and phone.