Many individuals, including some doctors, feel that abstinence is the only way to overcome heavy drinking. However, medical data suggests that going cold turkey may not be the best option for everyone. You may be asking what additional actions you can take to reduce your alcohol intake if you have realized you are drinking too much, and cutting down or stopping is not as simple as opting for the recovery centre baton rouge.
How to Take Charge
Different techniques are effective for other persons and addictions. Some individuals may stop drinking and never drink another drop of alcohol again. Now and then, even a glass of wine might signal a return to heavy drinking for them. If you identify yourself in this category, you must avoid alcohol as much as possible.
For some individuals, drinking in moderation might help them overcome their addiction to alcohol. According to research, not only is regulated drinking doable for many people, but it is also highly prevalent among those who used to drink excessively.
Many individuals reduce their alcohol use without medical or therapy assistance. It is essential to discuss your alcohol consumption with your primary care physician before making any changes. It might also be beneficial to seek guidance and help from experts skilled in aiding persons with drug use difficulties and addiction.
If you do not think eliminating alcohol is for you, there are alternative solutions. Some individuals may gain control over their drinking and drink at lower amounts without altogether quitting. If you want to cut down on your drinking, you should do a few things to help yourself.
Set a Drinking Objective
While it is advisable to consider cutting down on your alcohol use, be sure you are a good candidate for regulated drinking. Some individuals should not drink at all, particularly if they have a history of addiction or have a close loved one who has an addiction or mental illness.
Your drinking goal should be determined by what is best for your long-term health. Also, consider what is reasonable for you, your loved ones, as well as other parts of your lifestyle.
If you recognize you need to stop drinking altogether, speak to your doctor or an addiction counselor about quitting and remaining clean.
Depending on the quantity you have been drinking, it may not be safe or possible to stop cold turkey, and your doctor may prescribe drugs or send you to a treatment program.
Remember that people with alcohol use disorders desire to limit or moderate their alcohol use, but this is not always possible despite their best efforts.
Goals for Controlled Drinking
Consider your aim and write down whether you are a suitable candidate for regulated drinking. Some examples of such objectives include: I only want to drink on weekends.
I would like to reduce my total consumption to a healthy level.
I want to be able to drink responsibly at parties and other occasions.
Examine your current alcohol use
Keep a one-week drinking journal.
The most simple drinking diaries note how much you drink each day; the more you can keep track of, the more you will understand and therefore regulate your drinking habits. Write down the number of drinks you drank, where you were, and with whom every evening (or the following day if you forgot).
This exercise will give you a decent picture of when, where, and with whom you tend to drink excessively or problematically. Also, make a list of any unfavorable consequences or circumstances that you would wish to avoid in the future. “I got into a disagreement with Jack after my third drink,” for example.
Your safe alcohol limit is the quantity of alcohol you can drink in a single drinking session, depending on your blood alcohol content. You will need expert help to figure out your safe limit.
Once you have worked out how many drinks you can have, write it down along with your drinking time.
Avoid Purchasing Alcohol, not even in small quantities
The simplest way to destroy your intention to drink sensibly is to stock up on wine, beer, and liquor. Follow these guidelines when drinking at home:
Avoid buying any alcohol. One strategy to cut down on alcohol consumption is to switch to malt beverages like that have no alcohol.
Only drink malt beverages after a substantial meal. This factor will minimize the desire to drink excessively by mimicking the impact of alcohol intake.
Maintain your timetable to keep yourself motivated on how many days you stayed sober. Drink water or alcohol-free or soft drinks in between if you feel the urge to drink.
Consider alcohol-free or energy drinks alternatives. Purchase the same quantity of alcohol-free or malt beverages if you know you will desire more drinks but no more with alcohol.
Keep an eye out for peer pressure
Take a look at your drinking log. If any individuals urge you to drink excessively, stay away from them for the first few months while adjusting to your new drinking pattern. If you are continually under pressure to drink by your peers, consider looking for new friends or family members who do not drink as much.
Make a plan to return home
You should not drive if you have had a reasonable amount of alcohol. Pre-book a taxi or ridesharing service or arrange for a sober driver to take you home. If it is too expensive, schedule your return trip using public transportation so that you know when to depart while the buses or trains are still operating. Leave your automobile at home and use public transit.
If drinking has taken over your social life, it may be time to branch out and try other activities and hobbies that do not require alcohol and concentrate on self-care. To get you started, here are a few suggestions:
1. Take a stroll.
2. Yoga, tai chi, or meditation are all excellent options.
3. Snuggle up with a special someone and watch a film.
4. Join or start a book club.
5. Take up painting or photography as a hobby.
If you are unsure if a moderation or abstinence-based strategy is best for you, talk to your addiction counselor or a family doctor. Request a referral from your doctor or counselor and collaborate with them to establish techniques for managing your alcohol usage, drinking responsibly, or stopping altogether.