When you quit through tapering, you drink a little less each day until you’re able to have no alcohol at all. It can lower the severity of symptoms, and it can make you more likely to meet your goals. Tapering helps people stop using Living in a Sober House: Fundamental Rules alcohol and other substances in small and manageable steps. This can help your body adjust, and it can be easier to manage than quitting cold turkey. This is why it’s always best to find some form of long-term support in sobriety. Support groups, from Alcoholics Anonymous to SMART Recovery, are one free way to find a community of people on the same journey.
Music you used to love may no longer have the same draw while you are using alcohol. You may find a renewed interest in music during your detox and should pursue the distraction it offers from cravings or withdrawal symptoms. Like deep breathing, meditation can help you stay balanced and relaxed during your withdrawal. At times, it’s easy to forget why you entered recovery in the first place.
Internal triggers are thoughts, emotions, or physical sensations that cause a person to drink. Being exposed to either form of a trigger can result in unwanted relapse. Doing a dry challenge with a friend gives you a built-in support to vent to and cheer you on.
Evidence Based
Substitution involves replacing alcoholic beverages with non-alcoholic ones. This can help address the habitual aspect of drinking, like having a beverage in hand at social events without the alcohol content. Over time, you can decrease the alcoholic drinks while increasing the non-alcoholic ones while still following the same behaviors you were used to. If you and your doctor decide that a taper is proper for you, it is crucial to remember there isn’t a one-size-fits-all strategy. The key is to find a method that aligns with your goals and ensures safety during the transition.
Taking It Slow: Importance of Gradual Quitting
For this reason, you https://appsychology.com/living-in-a-sober-house/ should not suddenly quit drinking without talking to your doctor. The consequences of quitting alcohol cold turkey can be serious and lead to alcohol withdrawal syndrome, which can be fatal in severe cases. The main downside of cold turkey is how unpleasant and risky it can be. If you drink heavily, alcohol withdrawal symptoms can be harsh, dangerous, and even fatal.
What Happens to the Body When You Stop Drinking?
The treatment groups meet for three hours, three times a week. Finally, it’s important to actually track your progress, whether it’s a dry month or just taking a day off of drinking this week. Journaling helps document how it felt when you successfully stuck with the change you made — you’ll then have that to look back on.
#6: Enlist the Help of Friends and Family
Do you find yourself relying on alcohol way more than you should? Or are you just a social drinker and need it to unwind after a long day? You can ask yourself these questions and assess your urge to drink.
- It is important to note that alcohol tapers are generally not recommended as the best way to stop using alcohol.
- If you experience dangerous signs such as high blood pressure, racing heart, or arrhythmias, slow your taper and seek assistance.
- In fact, 30 million people have alcohol use disorder1 in the United States alone.
- A final strategy to assist with an alcohol taper is to get a good network of peer support.
- It can lower the severity of symptoms, and it can make you more likely to meet your goals.
Quick Read
While you may not feel like exercising during withdrawal, a small amount of exercise is a great tool for coping with alcohol withdrawal. Exercise releases endorphins into your brain, creating natural happy feelings within a person. Not only is exercise one of the most effective natural remedies for alcohol withdrawal, but it’s also good for your self-confidence and recovery. An effective coping technique is to “fast forward” your relapse fantasy.
If you drink frequently, you can become physically dependent on alcohol, meaning your brain needs alcohol to function normally. If you stop drinking, your body must rapidly adjust to the absence of alcohol, leading to withdrawal symptoms. These programs offer more flexibility than residential rehab, while still supporting a healthy lifestyle for people in recovery.
The taper schedule below is slightly less aggressive than that. In this schedule, the biggest drop occurs during the first couple days. During this time you’ll likely experience the worst portion of withdrawal symptoms. You then get a couple days where the drop is not as much to stabilize. More serious alcohol withdrawal symptoms may require medical attention.