If a drinker wonders how to stop drinking alcohol on his own, this is already the first step towards fighting alcohol addiction. A psychiatrist-narcologist shares his professional experience on how to help a person solve this problem and achieve success in an 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 stages of development of alcoholism, then it is possible to stop drinking forever in its first stage, when only a psychological dependence on alcohol has been formed. In the second stage, the problem is aggravated and complicated by the integration of ethyl alcohol into metabolic processes with the formation of physical dependence. It is possible for the patient to stop drinking alcohol at this stage, but it is extremely difficult. In the third and final stage of alcoholism, the patient does not even face the question of how to stop drinking alcohol on his own. He is no longer able to adequately evaluate the situation, the desire for alcohol becomes irresistible, has a physiological nature and is complicated by the development of a series of mental, neurological and somatic disorders. In this case, you will have to resort to compulsory treatment for alcoholism.
Therefore, it is important not to ignore the first signs of developing an alcohol addiction, analyze the situation and aim to overcome the craving for alcohol. A person should be wary of the following points:
Move from occasional drinking to regular drinking. If you used to drink only on holidays and no more than once a week, but now you regularly drink in "warm" company every Friday after the end of the working week, you should think about it and try to stop this dangerous tradition. Harmless Friday drinking encounters may soon continue with Saturday libations, Sunday hangovers and the development of weekend alcoholism. And this is a direct path to intense alcoholization of the body with all the resulting negative consequences for mental and physical health, problems with loved ones and work.
Increased volume of alcohol consumed and difficulty controlling it. Lack of sense of proportion does not allow a person to stop drinking alcohol in time and becomes a cause of severe alcohol intoxication.
Change in social circle and free time. Old friends become uninteresting, the addict prefers the company of drinking friends, old hobbies are replaced by the search for ways to satisfy a more attractive alcoholic hobby.
A rather disturbing sign of the beginning of the transition from stage 1 of alcoholism to stage 2 is an increase in alcohol tolerance, when an increasing amount of alcohol is required to achieve the effect. It manifests itself in the fact that the patient can drink a lot of alcohol without obvious intoxication and subsequent hangover. Many even boast of this "superpower" of theirs, without suspecting that this is a sign of the progression of alcohol addiction.
Celebrate only with alcohol and invent new reasons to drink. The most typical is stress relief, for which there are more than enough reasons in our daily lives. Any holiday or sad date, even a minor event, can become a reason to celebrate with alcohol.
Difficulty communicating with loved ones, friends and co-workers. Without the usual dose of alcohol, a person becomes irritable, suspicious, restless, aggressive, his autonomic nervous system suffers, and inadequate mental reactions to the actions and words of others appear.
Additionally, it is possible that ethyl alcohol may have a negative effect on the liver, manifesting as nausea, vomiting, and digestive problems. In practice, damage can occur to any organ, especially to those that were initially affected by some disease. For example, in hypertensive patients, problems with blood pressure worsen; with weakened pancreatic function, alcoholic pancreatitis may develop; the kidneys suffer from the constant diuretic and toxic effects of alcohol.
What should be the psychological atmosphere conducive to solving the problem of how to stop drinking alcohol on your own?
To paraphrase this question, we can formulate it this way: how to stop drinking alcohol alone at home? Of course this can only be done in a supportive psychological environment at home and at work. The main thing that is required of others is:
Minimize all temptations. You should not mention alcohol in conversations about parties and corporate events, keep a supply of it in the house, combine holidays and picnics with the consumption of alcoholic beverages, and visit wine and vodka shops. It is also necessary to avoid drinking in company.
It is mandatory to reward a drinker's achievements, even if he has abstained from drinking for only one day. The difficult path of self-healing from alcoholism requires the full assistance of his family and friends.
Maximum involvement of the addict in family free time, collective events for a healthy lifestyle. Among these there are games with children, walks and nature trips with the family, sports, excursions with non-drinking friends. You can also get a pet, especially a dog, that needs to be walked regularly, and thus teach the drinker self-discipline and a sense of responsibility.
The creation of such an atmosphere will contribute to the return of the taste for life without alcohol, the ability to receive joy from a previously favorite activity, simple human communication, the beauty of nature and a breath of fresh air without the admixture of alcohol fumes.
What are your specific tips on how to stop drinking?
I can offer the following practical advice on how to stop drinking alcohol:
Before you start quitting drinking on your own, outline 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 be able to stop drinking immediately and forever, or you may be better off gradually reducing your alcohol intake. Try to strictly follow the developed plan regarding the quantity and frequency of alcohol consumption. At the same time, the number of sober days per week should be greater than the number of "drunk" days.
To control the entire self-healing process, keep a diary in which you scrupulously track what you drink, write down all your achievements and moments of stressful situations. Pay special attention to situations when you had a desire to solve problems with the help of alcohol and how you courageously refused this opportunity.
You can visualize your wishes by hanging posters throughout your apartment with slogans about the dangers of alcohol, your photos before and after alcohol abuse, drawings or photographs on the topic of your ideas about happiness - a family photo with faces happy with your loved ones, a car model you would like to buy, a corner of paradise outside the city, admiring your work colleagues, etc.
Avoid companies where alcohol is an essential part of the pastime. Drinking buddies will never be your allies.
Do not relax with alcohol on weekends, it is better to get your dose of pleasure by communicating with loved ones or on the sports field. Physical activity promotes the production of the happiness hormone, which can completely replace alcoholic euphoria. Having confidence in your strength and fitness will help you cope with any stress and increase your sense of self-sufficiency.
Do a job or hobby that you love. This will benefit your intellect and take your mind away from constant thoughts about drinking. Do something nice for yourself at least 3 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 bait at a sports shop. Don't save on this, believe me, a bottle of vodka will not cost less, but it will hurt much more.
Try discussing your problem with people around you who have already given up alcohol. Don't hesitate to ask them for advice; usually these people are willing to share their successes and methods of dealing with alcohol addiction with their fellow sufferers.
Change your daily routine, sleep enough and eat well. Avoid foods that were previously a favorite snack while drinking: spicy, salty, dry, etc. For example, dried gobies can tempt you to drink beer.
The morning and the awakening process should always be pleasant: the usual gentle "stretches", invigorating water treatments, a delicious breakfast, favorite music and even "hugs" with your faithful dog.
Drink plenty of water - it will intensively remove the remnants of alcohol and its degradation products from the body.
Don't get tired of praising yourself for every sober day or refraining from the temptation to drink. "Oh, well done! "This will help create a positive emotional background and increase self-confidence.
And also learn to say no to insistent offers to drink. Of course, it is not possible to completely abandon parties or corporate events, the conditions of modern life often require such communication. Keep in mind that you don't have to drink alcohol just because it's offered to you. Be diplomatic, polite, but firm in your refusal to drink. Do not be afraid to look like a black sheep, because it is better than depending on the next dose of alcohol and turning into a greedy alcoholic. Then society will definitely turn its back on you.
Please note that it is not always possible to get a positive result on the first try. But this shouldn't stop you from trying to get rid of alcohol addiction. The key to quitting alcohol forever is method and perseverance. You will not be disappointed in any case, in any case on the second or third attempt you will be able to lead a completely sober lifestyle. You may need professional psychological support, but this is only if you have weak willpower and an unstable type of nervous system. Accept help in any form: There is nothing wrong with this, you will just have a wider field of effective ways to self-recover from addiction.