![]() ![]() When you turn down a drink, people might ask why. It’s often easier to turn down a drink when you don’t have to do it alone.įinding or reaching out to other sober people can also help. Turner notes the importance of bringing along a trusted support person when attending events that involve alcohol. By opening up about your relationship with alcohol, you might also encourage others to explore their own drinking habits. Letting others know about your choice to stop drinking may help motivate you to stick with your decision.įamily and friends can provide encouragement and support when you stop drinking. Common alcohol triggers include:īecoming more aware of your alcohol triggers and reasons for drinking can help you plan ways to help manage the urge to drink. She explains that knowing why you drink alcohol can help you explore alternative ways to address those issues more productively. Knowing why you drink is essential, says Cyndi Turner, LCSW, LSATP, MAC, a Virginia therapist specializing in addiction treatment and alcohol moderation. How much is too much? Learn more about alcohol intake here. When you’re having a good time, you find it hard to stop, especially in the company of friends having the same amount. All the same, “a quick drink” often turns into three or four drinks. Say you don’t have any cravings when you go without drinking. Maybe you don’t think you depend on alcohol exactly, but you still wonder whether you might be drinking too much. Take some time to explore your relationship with alcoholĪ key first step in giving up anything is identifying why you’re doing it. When you’re drinking less than 10 units a day, you can try to stop drinking altogether.īut you may still need support in an emergency.2. See our list of places to go for support, community and advice online. Look for further support online or over the phone.Keep hydrated with plenty of non-alcoholic drinks - but avoid coffee and energy drinks as these can cause sleep problems.You can buy it from health stores online if you don’t already have it. Ideally you should have 100mg of thiamine, three times a day. Take a vitamin B1 (thiamine) supplement.These are good for your vitamin B1 (thiamine) levels. ![]() Try to eat healthily: avoid sugar, and try to eat plenty of brown rice and wholemeal bread.Also consider alternating, so that you drink one non-alcoholic drink for every alcoholic drink you have. For example, replace a can of super-strength lager with a standard-strength can. Gradually switch to a lower-strength drink.They could help you measure your drinks, record your intake or look after your alcohol for you. See Alcohol withdrawal: the symptoms and what to do about it. When you are drinking less than 10 units a day, you can try to stop drinking altogether. Consider cutting down by 5% instead of 10% each week. Keep drinking at your most recent safe level for another week, then start cutting down again. If you start to have any withdrawal symptoms, it means you’re cutting down too fast. Keep drinking at this reduced level for four days, then try to cut down by another 10%. Start by reducing your drinking by 10% a day.įor example, if you normally drink 20 units a day, try reducing this to 18 units a day. When you’ve stabilised your drinking level for one week, you can start slowly cutting down the amount you drink. This diagram shows what one unit looks like for some common drinks: try this units calculator from Alcohol Change UK.if you drink from a bottle of spirits or wine, measure each drink so you know how much you’re having.the number of units in a bottle or can should be printed on the side.If you’re not sure how many units are in your drinks: Without changing your drinking habits, try keeping a drinking diary for one week. This takes a bit of preparation, but it’s much safer than stopping suddenly.Īnd after cutting down slowly, you’ll find it much easier to stop drinking when you’re ready.īefore you cut down your drinking, it’s important to find out exactly how much you drink each day. Instead, you should try to reduce the amount you drink slowly, over a few weeks. If you’re dependent on alcohol, it can be dangerous to stop drinking suddenly. Make sure you read and follow the advice carefully, and always be prepared to call an ambulance in an emergency. If attending a service isn't possible, perhaps because you are isolating, you can use this advice on safely detoxing from alcohol at home. Use our service finder to find a service near you or talk to us online for advice. Our free and confidential services are open as usual and can help you detox safely. ![]() Normally, we would recommend getting professional support before you try to cut down your drinking.
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