If you are worrying about whether you are overconsuming alcohol, chances are you probably might be and it’s time that you say enough is enough.
Consuming alcohol is glamorized in our society and many do it socially. It’s easy to develop a habit and become dependent on alcohol. Dependency is sneaky and can consume you, without even realizing it.
Letting go of drinking is a lifestyle change and that too a difficult one. It requires one to make conscious decisions to eliminate it from their life. It’s important to remember that despite the struggles you have with alcohol, there are numerous benefits of quitting including enhanced mental and physical health.
Keep in mind that it takes courage to decide that you want to quit. Congratulate yourself if you’ve recognized the problem, that is always the first step. This article is the ultimate guide to creating a plan that helps you quit drinking and enjoy a sober life.
Mindset change
First and foremost, you should change the way you perceive alcohol and your relationship with it. If you continue to drink alcohol your tolerance increases and your body and mind begin to desire a larger volume. This damages your body, both in the short and long-term. People tend to believe that they can’t have a good time or relax without having a drink.
According to Joseph Gardzina (ADAPT Programs), your first plan of action should be asking yourself the question of why you drink. Is it to fit into social situations? Is it because you want to escape your problems? Or is it just because you have a good time? Start analyzing your thoughts. Write down the reasons why you drink and see if each reason is justified. You are the only person who can dissect them and reach the root cause. There will be no shortcuts to stopping drinking but identifying why you are dependent will help you find a counter for each reason.
Make a plan
Try to start by setting a drinking goal. Limit your consumption to only weekends. Speak to a professional to help you set quantities that will help you wean off alcohol. Additionally, before you go to bed every night, enter the amount of alcohol you have consumed in the day in a diary entry. This will keep you accountable if you compare it to the goal that you set and also give you a sense of your progress.
Next, learn how to say “no” if offered a drink. It takes courage to turn down something that you once loved, however, you must remember why you started your journey of cutting out alcohol. Your job is to stay firm.
Lastly, keep yourself busy by changing how you utilize your time. When you are struggling to fight your thoughts; take a walk, watch a movie, learn a musical instrument or pick up a sport. The distractions will help you fight temptation.
Get support
Having a support system through people around you is a great way to have help during your toughest times. In times of hardship, you should have allies that are willing to distract you or keep you busy when you are finding it difficult to stay on track. Encouragement from family and friends will motivate you to change your drinking habits when you see that it is not only having a positive impact on you but also on the people around you.
Support can also come in the form of a buddy who has also resolved to quit drinking. Supporting each other through the journey is a great way to stay accountable and boost motivation. Human nature is driven by companionship, it is easier to turn down drinks when you’re not doing it alone. Intrinsic motivation will come once you are invested in your relationship with someone around you who is also trying to fight the urge to drink.
Positive Reinforcement
Celebrate all your wins, no matter how small. If you have successfully gone a day without a drink, treat yourself to a nice meal or a cup of coffee. Pat yourself on the back for a job well done. Notice the positive changes in your life. Bigger wins can be celebrated by taking a weekend vacation or pampering yourself at the spa. These rewards are a great way to motivate you to keep going.
Make the most of your hangover-free mornings. Now that you have better sleep, you’ll wake up more energized to do activities either alone or with people around you. You will be more present since you will feel physically better due to the positive change. Alcohol releases dopamine so, in the absence of dopamine, you need to replace that with rewards that induce the same hormone.
Don't give up
Everything will be difficult. Continuing to consume alcohol will be hard. Attempting to quit will also be hard; both physically and mentally. What you have to do is choose your hard. Once you’ve decided to quit, you must stay persistent. There will be days when letting go of the efforts made seem easier, however, your long-term end goal is closer than you think it is. Remember, if you slip up, don’t beat yourself about it, rather get back on the plan.
In conclusion, you might be overwhelmed by the thought of quitting alcohol and the task may seem too daunting. However, think of it as a trek. You have to make slow and continued progress, concentrate on the end goal and the final result will be something that was worth all your efforts.
