If a drinker is wondering how to stop drinking on their own, this is the first step towards overcoming alcohol addiction. A psychiatrist-narcologist shares his professional experience on how to help a person solve this problem and achieve success in the independent fight against the green snake.
Is it always possible to stop drinking on your own and how not to miss this opportunity?
If we talk about the developmental stages of alcoholism, then in the first stage you can stop drinking forever, when only psychological dependence on alcohol has developed. In the second stage, the problem is aggravated and complicated by the incorporation of ethyl alcohol into the metabolic processes, with the development of physical dependence. It is possible for the patient to stop drinking alcohol at this stage, but this is extremely difficult. In the third and final phase of alcoholism, the patient does not even face the question of how to stop drinking on his own. He is no longer able to properly assess the situation, the desire for alcohol becomes irresistible, is physiological in nature, and is complicated by the development of many mental, neurological and somatic disorders. In this case, you must resort to mandatory treatment for alcoholism.
Therefore, it is important not to ignore the first signs of the development of alcohol dependence, analyze the situation and strive to overcome the desire for alcohol. A person should be careful with the following points:
Change from occasional to regular drinking. If you used to drink only on holidays and more than once a week, but now after the end of the working week you regularly drink in "gay" company every Friday, then you should think twice and stop this dangerous tradition. The harmless Friday alcoholic gatherings may soon resume with the Saturday prom, the Sundaywith hangovers and the development of weekend alcoholism. And this is a direct path to intensive alcoholization of the body, with negative consequences for mental and physical health, problems with loved ones and work.
The increase in the amount of alcohol consumed and the difficulties in controlling it. The lack of a sense of proportion does not allow a person to stop drinking alcohol in time and becomes the cause of severe alcohol poisoning.
Change in social circle and free time. Old friends become uninteresting, the addict prefers the company of drinking friends, former hobbies are replaced by ways of satisfying the more attractive alcoholic hobby.
A rather ominous sign of the beginning of the transition from stage 1 to stage 2 alcoholism is an increase in tolerance to alcohol, when more and more alcohol is required to achieve the effect. This is manifested in the fact that the patient can drink a lot of alcohol without obvious intoxication and the subsequent hangover. Many people even brag about this "super" of theirs, not realizing that this is a sign of progressing alcohol addiction.
Just celebrating with alcohol and finding new reasons to drink. The most typical is stress relief, for which there are plenty of reasons in our everyday lives. Any holiday or sad date, even a small event can be a reason to celebrate with alcohol.
It is difficult for him to communicate with loved ones, friends and colleagues. Without the usual dose of alcohol, a person becomes irritable, suspicious, restless, aggressive, his vegetative nervous system suffers, and inappropriate mental reactions to the actions and words of others appear.
In addition, it is possible that ethyl alcohol can have a negative effect on the liver, which manifests itself in nausea, vomiting and digestive problems. In practice, damage can occur to any organ, especially those that are initially affected by some disease. For example, in hypertensive patients, problems related to blood pressure worsen, in case of weakened pancreatic function, alcoholic pancreatitis can develop, and the kidneys suffer due to the constant diuretic and toxic effect of alcohol.
What should be the psychological atmosphere that helps to solve the problem of how to stop drinking alcohol?
Paraphrasing this question, we can put it this way: how can you stop drinking alcohol on your own at home? Of course, this can only be achieved in a favorable psychological environment at home and at work. The most important things they demand from others:
Minimizing all temptations. Do not mention alcohol during conversations about parties and company events, keep a stock of it in the house, combine holidays and picnics with the consumption of alcoholic beverages, visit wine and vodka stores. Drinking company should also be avoided.
The performance of the drinker must be rewarded even if he abstained from drinking for only one day. The difficult journey of self-healing from alcoholism requires the full support of your family and friends.
The maximum involvement of the addict in spending family free time, in collective events that serve a healthy lifestyle. These include games with children, family walks and trips to nature, sports, trips with non-drinking friends. You can even get a pet, especially a dog, which needs to be walked regularly, and in this way you can train the drinker to be self-disciplined and responsible.
Creating such an atmosphere will contribute to the return of the taste of life without alcohol, to get pleasure from a previously loved activity, simple human communication, the beauty of nature and a breath of fresh air without the addition of alcohol vapors.
What are your specific suggestions for stopping drinking?
I can recommend the following practical advice for stopping alcohol consumption:
Before you stop drinking on your own, draw up an action plan that analyzes the causes of your addiction. Before doing this, it is still advisable to consult a psychiatrist-narcologist who will tell you the most optimal way to get rid of a dangerous addiction. You may want to stop drinking immediately and forever, or you may be better off reducing your alcohol intake gradually. Try to strictly adhere to the developed plan regarding the amount and frequency of alcohol consumption. At the same time, the number of sober days per week must be greater than the number of "drunk" days.
To manage the entire process of self-healing, keep a diary in which you carefully monitor what you drink, record all your results and moments of stressful situations. Particular attention should be paid to the situations in which he wanted to solve problems with the help of alcohol, and how he bravely rejected this option.
You can show your desires by hanging posters about the dangers of alcohol, photos before and after drinking alcohol, drawings or photos on the topic of your ideas about happiness - a family photo with the happy faces of your loved ones, a car model that you would like to buy, a piece of paradise outside the city, you admire your colleagues, etc.
Avoid companies where alcohol is an essential part of the entertainment. Drinking buddies will never be your allies.
Do not relax with alcohol on the weekend, it is better to get a dose of joy by communicating with your loved ones or on the sports field. Physical activity promotes the production of the happiness hormone, which can completely replace the euphoria of alcohol. Feeling confident about your strength and fitness will help you cope with stress and increase your sense of self-reliance.
Do a job or hobby that you love. It's good for your intellect and takes your mind off the constant thoughts of drinking. Do something nice for yourself at least three times a day - for example, buy your favorite fruit at the market, buy an interesting book at the bookstore, buy a new hook or fishing lure at the sporting goods store. Don't spend money on it, believe me, a bottle of vodka doesn't cost less, but it does much more harm.
Try to discuss your problem with the people around you who have already given up alcohol. Don't hesitate to ask them for advice; usually such people are willing to share their successes and methods of alcohol addiction with their fellow sufferers.
Set your daily routine, get enough sleep and eat properly. Avoid foods that used to be favorite snacks while drinking - spicy, salty, dried, etc. For example, dried bladders can be a trigger for drinking beer.
Mornings and waking up should always be pleasant - the usual sweet "stretches", invigorating water treatments, delicious breakfast, favorite music and even "hugs" with your faithful dog.
Drink plenty of water - intensively removes alcohol residues and decomposition products from the body.
Don't get tired of praising yourself for every sober day or resisting the temptation to drink. "Oh, well done! "This helps to create a positive emotional background and increases self-confidence.
And learn to say no to persistent drink offers. Of course, you cannot completely give up on parties and company events, the conditions of modern life often require such communication. Just remember that you don't have to drink alcohol just because it's offered to you. Be diplomatic, polite, but definitely refuse to drink. Don't be afraid to look like a black sheep, because it's better than depending on the next dose of alcohol and becoming an avid alcoholic. Then society will surely turn its back on you.
Remember that it is not always possible to achieve a positive result on the first try. But this should not stop you from trying to get rid of alcohol addiction. The key to permanently stopping alcohol consumption is method and persistence. In any case, do not be disappointed, in any case, on the second or third attempt, you can lead a completely sober lifestyle. You may need professional psychological support, but this is only possible if you have weak willpower and an unstable nervous system. Accept help in any form - there is nothing wrong with it, it will just be a more effective way to recover from addiction on your own.