7 Simple Steps to Quit Alcohol for Good

If consuming alcohol has had adverse effects on your life, it's not unusual that it took considerable time before you decided to address this issue since here in the UK, people have an affinity for imbibing alcoholic beverages. "Alcohol serves as a social facilitator and is deeply ingrained within our culture," explains Sally Marlow, who specializes in promoting public comprehension of mental health issues through her work at King’s College London.

“Many people have some of the best times of their lives when they are consuming alcohol. But in order to accept this we also need to stay mindful of the damage it may lead to . Dependence is when your alcohol intake becomes so normalised that your body can’t function without it,” she adds.

For individuals who have made up their minds to stop smoking, an increasing number of British people are also opting for this choice. According to surveys conducted in 2023, 30 percent of men and 26 percent of women expressed their desire toquit. cut down on their alcohol consumption this year according to Alcohol Change UK Here’s how you can accomplish this safely.

• Understanding alcohol dependence
• Prepare to quit alcohol
• Identify what will work for you
• Understanding withdrawal
• Dealing with withdrawal symptoms
• Maintaining sobriety
• Where can I obtain assistance?

1. Grasp your dependency on alcohol

According to Drinkaware , six percent of UK adults either engage in high-risk drinking or may be dependent on alcohol. Additionally, twenty-seven percent of drinkers in the UK participate in binge drinking—consuming five or more beverages within approximately two hours for men, or four or more drinks within the same timeframe for women, as stated by the data. National Institute on Alcohol Abuse and Alcoholism

Signs you could possibly have an alcohol dependency:

• It's challenging for you to abstain from alcohol even for a short period.
• “if you're wondering whether you might have an issue with alcohol, the likely answer is yes,” states Professor Marlow.
• You have to drink more potent beverages or increase their strength just to get the desired outcome.
• The issues arising from your drinking exceed the social advantages you gain from alcohol.
• You can't perform your duties effectively because of drinking, or you've lost a job as a result of drinking.
• You're spending more on beverages than you should be able to afford.
• You sense that alcohol has power over you.
• You develop poor impulse control. “Every neuron in your brain comes into contact with alcohol and your brain drives your behaviour,” explains Prof Marlow.
• You look for excuses to go out drinking and spend time with people you don’t like because they will drink with you.
• Your sleep is regularly disrupted, and you are irritable.
• Friends or loved ones advise you to reduce your consumption.

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2. Get ready to stop

Based on the degree of dependency, Professor Marlow recommends beginning with resources provided by organizations like Club Soda, which promotes conscious alcohol consumption. Additionally, one can look into Alcohol Change UK for further assistance. website It also provides guidance, assistance, and interactive resources for individuals looking to reduce consumption or quit altogether.

Individuals with greater dependency ought to reach out to their general practitioner for guidance and potential referrals if they require medical assistance. Meetings held by Alcoholics Anonymous are open to all; thus, joining one might serve as your initial step.

Prof Marlow advises taking time off from work as sick leave or holiday. “It is an illness and withdrawal is a period of ill health,” she explains. “You will come out the other end but need to look after yourself.”

It is a good idea to stock up on alcohol-free alternatives for any social events where cravings for alcohol might be triggered. For example, Sentia Spirits is a mood-enhancing drink which uses plant-based ingredients that have been scientifically proven to activate ‘GABA’ in the brain, which is the neurotransmitter responsible for sensations of sociability.

3. Identify the best methods to stop drinking

If you’re dependent on alcohol to function, it’s recommended you seek medical advice to manage your withdrawal.

Certain individuals might be given medications to aid in maintaining sobriety. Additionally, you could opt for joining support groups, receiving prolonged counseling sessions, collaborating with an advisor specialized in alcohol dependency, or engaging in therapeutic conversations like Cognitive Behavioral Therapy (CBT). cognitive behavioural therapy Although private rehabilitation services exist, they generally attract fewer individuals.

Each person is unique, and various paths can be effective for different individuals based on numerous elements such as their degree of dependence, surroundings, availability of resources, and social connections.

• ‘ Brief intervention. 'You might receive this from the NHS. It’s a brief counseling session lasting approximately five to ten minutes. The discussion includes an assessment of the risks linked to your drinking habits, guidance on decreasing consumption, information about alcohol support groups accessible to you, and exploration of any emotional concerns related to your drinking.'
• Group therapy . A 2021 review from studies on group therapy for substance use disorders, featured in the journal Substance Use Disorders, Therapy, Intervention, and Guidelines , found that individuals undergoing group therapy for substance use disorders showed greater progress in standard metrics like abstention and usage rates when contrasted with approaches that didn’t incorporate group sessions.
• Motivational interviewing This therapeutic approach seeks to promote behavior modification by addressing the ambivalence individuals may have regarding stopping their alcohol consumption. Certain therapists utilize this method.
• Cognitive behaviour therapy (CBT) This aims at questioning and altering irrational thoughts and harmful behaviors, enhancing control over emotions, and building individual techniques to manage stress.
• Mindfulness . A systematic review Of the 11 studies reviewed, mindfulness proved effective in addressing alcohol use disorders when contrasted with no treatment or control conditions.
• Medication Common medications employed include disulfiram (Antabuse), which discourages alcohol consumption by inducing illness upon drinking; naltrexone and acamprosate, both of which aid in decreasing alcohol cravings and making the withdrawal process easier.
• Peer-to-peer support networks And mentoring programs like SMART Recovery and Alcoholics Anonymous.

4. Understand withdrawal

People with alcohol dependence who cease consuming alcohol might encounter withdrawal symptoms that vary from cravings and headaches all the way to seizures, hallucinations, and delirium, based on how severe their addiction is.

Professor Marlow clarifies: "Alcohol interferes with neurotransmitters. When someone has been consuming large amounts of alcohol over multiple years, it's akin to compressing the electrical activity within their brain. Removing alcohol from such individuals leaves them with neurological functions resembling a tightly wound spring full of pent-up electrical activity. This is why medical professionals advise against abruptly stopping intake without professional help; doing so could result in severe consequences like alcohol withdrawal seizures, which may even lead to death."

A 2008 paper published in the journal Alcohol Research and Health outlines the mechanisms underlying addiction, cessation, and recurrence. It enumerates common characteristics of alcohol withdrawal symptoms as follows:

• Indicators of increased activity in the autonomic nervous system include a quickened heart rate, raised blood pressure, profuse perspiration, and trembling.
• Overactivity of the central nervous system (CNS) can lead to symptoms such as muscle jerks and stiffness, along with potential hallucinations and delirium tremens (a sudden state of disorientation and confusion), which represent the most extreme cases during withdrawal.
• A condition marked by emotional pain and mental unease, encompassing symptoms like frustration, restlessness, worry, and dissatisfaction, along with disruptions in sleeping patterns and an incapacity to derive joy from activities.

Professor Nutt points out that an individual consuming two daily units of alcohol might encounter mild withdrawal effects like disrupted sleep patterns and increased anxiety. Therefore, abstaining from alcohol could be simpler for this person compared to someone with higher tolerance levels, who would likely face more intense withdrawal symptoms.

5. Manage withdrawal symptoms

Once you cease consuming alcohol, your body undergoes a phase of detoxification during which withdrawal symptoms typically peak. The method and setting for this detox process depend on the severity of your alcohol dependence.

When dealing with minor instances, you might manage the detox process from home without needing medications since your withdrawal symptoms ought to be relatively light. Before stopping alcohol consumption independently, ensure to consult an expert, particularly if dependency has been established.

If you consume large amounts of alcohol (over 20 units per day If you've had previous experiences with withdrawal symptoms, you might also have the option to undergo detoxification at home using medication supervised by a healthcare provider. Typically, a tranquillizer known as chlordiazepoxide is utilized for this process.

• While undergoing the detox process, ensure you consume ample liquids (approximately 3 liters daily). Nonetheless, refrain from ingesting significant quantities of beverages containing caffeine as they might exacerbate your sleeping issues and induce feelings of anxiousness.
• Have your meals at normal times regularly, even when appetite doesn’t strike you.
• Reduce tension by engaging with a book, enjoying some music, taking a stroll, or soaking in a bath.
• Several medications are recommended by the National Institute for Health and Care Excellence (NICE) to treat alcohol misuse, so speak to your GP about these.
• It’s important to avoid all sources of alcohol as they could also induce an unpleasant reaction. Products that may contain alcohol include aftershave, mouthwash, some types of vinegar and perfume. You should also try to avoid substances that give off alcohol fumes, such as paint thinners and solvents.

In cases of severe dependence, you might have to undergo detoxification at a hospital or clinic.

What is the duration of withdrawal symptoms?

The peak of your withdrawal symptoms will occur within the initial 48 hours. Over time, these symptoms ought to progressively get better as your system adapts to functioning without alcohol. Typically, this adjustment period lasts between three to seven days starting from your final alcoholic intake.

6. Maintain sobriety

Leaving substances behind and going through detoxification are initial steps; however, typically more extensive therapy and ongoing support are necessary for sustained abstinence.

Professor Marlow suggests: "Determine your specific triggers and steer clear of individuals who might tempt you to consume alcohol or those with their own unhealthy drinking habits. Physical activity can make a difference. Stay active and connect with a group of people where you can share experiences to keep yourself motivated. This could involve supportive relatives and friends or virtual support groups."

7. Reach for support if needed

If you are struggling, know you’re not alone. Below are some organisations that can help support you through your sobriety journey:

• Alcoholics Anonymous
• NHS
• Alcohol Change UK
• Drinkaware
• Sobersistas

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