Alcohol has become a part of life for many people. A bottle of beer in front of the TV after work, a couple of glasses of wine with dinner, unlimited cocktails at a friend's birthday party. . . 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 quitting alcohol?
Who should completely stop drinking alcohol?
Cessation is reducing the consumption of alcoholic beverages to a minimum level 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, experiencing all the benefits that come from quitting alcohol.
Return is necessary if:
- Alcohol dependence develops rapidly - 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 a loss of self-control - performing rash actions, excessive spending of money, aggression.
- The pregnancy is planned.
You can understand 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 possiblebe possible.
This way you can understand if you really need to give up alcohol, or if you already drink it in small quantities and are not addicted.
Alcohol Quitting Calendar: What Happens After You Quit Drinking?
"I won't say that I drank a lot or very often. But the mandatory minimum of alcohol was as follows: a Friday party with friends with cocktails, a couple of bottles of beer a week with an interesting movie, Sunday dinner with the husbandmy with 1-2 glasses of wine. The decision to give up alcohol completely came out of the blue. 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 don'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 because I made such a decision. Acquaintances of my husband and I did not immediately get used to my complete sobriety. Even my mother was in disbelief at this decision and asked if everything was okay. It is strange, but in the understanding of people, sobriety is something unusual.
Giving up alcohol was not easy for me. No matter which party I went to, 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 stayed. It was only after a couple of months that I got used to the idea that there was no place for alcohol in my life.
After a couple of months, I noticed that I had lost weight. All these beer and wine snacks were clearly taking their toll on my figure. I started to sleep much better - such energy in the morning. My husband and I continue to meet 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 just annoying. I perceive 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 a dance school. It's not just the holidays that can bring joy.
I haven't had a drink in six months now. And I don't intend to stop my sober lifestyle - I liked it. I'm glad for everything that happened to me after I gave up alcohol. It's like I've become freer. "
If a person drinks only occasionally and strictly controls the amount of alcohol, giving up a bad habit will be easy for him. But when the use of alcohol develops into a disease and physical dependence has already been established, the body will "resist" reducing the dosage 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 quitting alcohol?
| A period of time | Physiological and emotional changes |
|---|---|
| day 1 | After many years of drinking alcohol, even a day without alcohol is an impressive period. The body will "request" another dose of ethyl alcohol. The first thing anyone who quits drinking will have to deal with is withdrawal symptoms of varying severity. Symptoms are: nausea, constipation or diarrhea; dizziness; headache; hand tremors; increase in body temperature; mood swings |
| day 2 | Signs of alcohol withdrawal syndrome have decreased compared to the first day. But the body still undergoes an active detoxification process - removing the breakdown products of ethyl alcohol. This may be accompanied by abdominal pain. In some cases, during the recovery of the organism, disturbances in the liver also appear. My head keeps pounding. A person who has begun to struggle with addiction seeks solitude, is irritable, sometimes aggressive, and suffers from insomnia or anxiety. He sees everything in black - it seems that it will always be this bad. Therefore, it is in the first days that it is more difficult to cope with the desire to drink. I want to get out of this trouble as soon as possible. At this moment, severe anxiety and panic can 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 adaptation to work without alcohol, all body systems can malfunction, which is why this terrible impression arises - "I will die now if I don't drink. " |
| day 3 | The body begins its recovery in the first days after quitting alcohol. Physical well-being improves. But the psyche is still "on the edge". Even the sound of a dripping faucet can irritate an addict. Mood swings provoke headaches and outbursts of aggression. Still restless sleep |
| Day 4-5 | The withdrawal syndrome in addicts in the 1st and 2nd stages of alcoholism almost completely disappears. Someone who quits drinking develops an appetite. But large meals can cause nausea and bowel problems |
| Day 6-8 | The withdrawal symptoms of the addict go away completely. His mental state improves significantly. About 7 days after quitting alcohol, sleep returns to normal. A person begins to sleep better, which means that he feels much more alert than before. A boost of energy often makes you want to exercise at last. A person's skin tone improves (swelling and red dots disappear), hands stop shaking, and the functioning of the gastrointestinal tract normalizes. |
| 2 weeks | During the next week, thought processes are restored - consciousness becomes clearer, confusion in thoughts finally disappears. 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 quits drinking may experience weight gain during this period. Some people try to compensate for giving up alcohol with delicious food. |
| MONTH | At the end of the first month after quitting alcohol, the body removes the breakdown products of ethyl alcohol. However, the psychological condition 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 he has passed the first stage of withdrawal, he rejoices and enjoys a sober life for a few days, but immediately after that the "war of motives" - "to drink or not" - begins, and this leads to tension and danger. of the development of depression. On the one hand, a person understands that he feels better and that he has endured severe pain, but the desires 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 starts looking for reasons to drink, he looks for excuses. Hence mood swings and increased irritability. If you prepare for it, that is, understand that it is inevitable, but temporary and will pass soon, maybe it 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. The tremor in the hands, if it was present before, no longer bothers me. During the first and subsequent months after quitting alcohol, liver function is actively restored |
| 3 months | When someone stops drinking, their immune system starts working 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 periods of life's difficulties your hand reaches for a bottle of alcohol, you should stop yourself. Only will will help you stay |
| Six months | 6 months is an impressive period of sober life. People struggling with an 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 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 were not previously diagnosed. |
Abrupt cessation of alcohol: mistakes, consequences
There is an opinion that suddenly abandoning alcohol can harm your health. This is only partially true.
If we are talking about infrequent consumption of alcohol in small doses, then the complete removal 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 one or stage two alcoholism, suddenly giving up alcohol can actually be harmful. They, as a rule, face real attraction. The withdrawal syndrome appears in all its glory. In the acute phase, it can provoke seizures and fainting, which is fraught with negative health consequences.
Why does the addict's body react so violently to a drop in ethanol concentration in the blood? If a person drank for a long time, the functions of the internal systems changed significantly under the influence of alcohol - the synthesis of enzymes and hormones was interrupted, and the organs began to malfunction. It takes time for the body to recover from alcohol withdrawal – the detoxification process takes at least a month.
If alcoholism is diagnosed, the process of detoxification of the body should be done under the supervision of specialists. In some cases, withdrawal of the patient's drug from excessive drinking is required. 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 sober lifestyle
Getting rid of alcohol addiction is a long journey, which can be accompanied by many relapses. This is a true test of will and endurance. But as a reward, you get all the benefits of a sober life.
What positive changes will occur after quitting alcohol?
- Excellent health
Alcohol consumption negatively affects the state of most organs. Even "weak" drinks containing alcohol damage the liver, kidneys, pancreas, cardiovascular system and gastrointestinal tract. Quitting alcohol is an effective prevention of many serious diseases that cause early death.
In general, a moderate lifestyle strengthens the immune system. Say "no" to alcohol and you'll see that you get sick less in winter. Already in the first month of quitting alcohol, the condition of your skin, hair and nails improves. You will notice that you look much better.
- 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's time to stop believing. When the effects of alcohol wear off, a 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 returns. Your rest does not disturb anything, which means that you feel cheerful in the morning.
- You feel happy
Many people think that alcohol is a great antidepressant. But the fact is that it gives a good mood only for a short period of time. And then apathy, aggression and guilt follow. The whole range of negative emotions goes away, you just need to drink a little more. This is how psychological dependence on alcohol is formed - a person stops enjoying 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" this, asking for 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 discovered that drinking alcohol reduces a person's ability to remember, as with the development of an addiction, alcohol gradually destroys nerve connections in the brain. A "seasoned" alcoholic will have trouble remembering an address or any date.
But the disruption of neural connections is a reversible process. All you have to do is stop drinking. Giving up alcohol, you will notice that your thoughts become clearer - every 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 benefit of quitting alcohol. Another nice bonus is saving money. High-quality spirits 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 the daily serving of wine before bed.
9 tips to 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 measured 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 "judicious pause". This means, first, set yourself 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 quitting alcohol, a short break will give you an incentive to quit drinking for good.
- Find an interesting hobby
Replace bad habits with good ones. This will distract you in the first, most difficult weeks after you have completely given up alcohol. An interesting hobby will calm you down and give you positive emotions. If earlier only alcohol brought positivity, now it will be a hobby.
Think about what business you would like to do and start without hesitation.
- Ease irritation with sports
Withdrawal syndrome is certainly associated with mood swings. Sadness, overwhelming joy, aggressiveness, irritability - an addict can experience the whole range of emotions in an hour. This causes concern not only for him, but also for those around him.
According to narcologists, sports will help the body after completely giving up alcohol. Physical activity will relieve psycho-emotional stress and divert attention from negative thoughts. It can be hard to get used to regular exercise, but it will get easier with time and the effort will be well worth it. You will become calmer, besides, you will get your body in shape and strengthen your immune system.
Physical activity can help with alcohol abstinence in the initial phase, during the so-called "pink period". In this case, it is advisable to get permission from a doctor first.
- 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" 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 strain yourself - you will have a lot of interesting hobbies.
- Show some will
Most likely, sooner or later you will face the temptation - a party with friends, a party with relatives. Be willing and give up alcohol. It may be unusual at first, but very soon you will learn to have fun without any doping.
During periods of even temporary abstinence from alcohol, it is not necessary to stay at home. Meet with friends and loved ones. But just make sure in advance that there will be plenty of soft drinks at the party.
- Tell the world about your desire
Share your decision to quit drinking with those around you, at least those closest to you. Friends and family members will certainly support your goals. And with such a foundation you can overcome any difficulties. In addition, you minimize the risk of breakdowns - knowing that you have seriously decided to give up alcohol, your friends will not persuade you to drink.
Blogging online will help someone. It motivates. Share your successes and failures with your subscribers, get support from them.
- Start keeping a sobriety journal
Not ready to expose your goals and plans in public? Then start a personal journal. This is also helpful in getting rid of bad habits.
On the pages of your journal, record the process of quitting alcohol day by day: your physical and emotional state after quitting 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 kick 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 not to fail next time.
- Take advantage of behavior change technology
The goal of a sober lifestyle deserves respect. But you don't have to go to her 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 behavior patterns, shows effectiveness in the fight against addictions. Behavior change 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. Training will help you transition to a sober lifestyle with minimal physical and psychological discomfort. You will understand how good it is to live without alcohol - you will be accompanied by a stable emotional state, high performance and good health.
Working with a psychologist on behavior change technology takes up to 6 weeks. You do not need to share with your friends or even your family that you are undergoing training. The classes are strictly confidential and you can take them at a time that suits you. Specialists answer all questions and give advice via e-mail, chat and phone.