It’s important to know that if your body has developed a strong dependence on alcohol, trying to quit “cold turkey” can be hazardous to your health. For some people, it’s best to get professional help when creating your reduction plan. Ria is a more practical alcohol treatment program that can help you cut down on your drinking. Or, if you’re ready to dive in, schedule a call with a friendly member of the Ria Health team. There are several mechanisms by which alcohol increases cancer risk that are clear. For example, when we drink alcohol, our bodies break it down into acetaldehyde, which is a carcinogen.

The three basic steps of urge surfing:

There’s a strong link between heavy drinking and depression, and hangovers often https://ecosoberhouse.com/ make you feel anxious and low. If you already feel anxious or sad, drinking can make this worse, so cutting down may put you in a better mood generally. Have a glass of water before you have alcohol and alternate alcoholic drinks with water or other non-alcoholic drinks. A drinking relapse doesn’t mean you’re a failure or that you’ll never be able to reach your goal.

• In fact, you can find it online with sites like Sunnyside, which helps you create a customized plan, Tempest, Moderation.org or Ben’s Friends for people who work in the food and beverage industry.
• All the same, it could be worth talking to a mental health professional — more on that below.
• Joining a gym or fitness class is an excellent way to replace drinking habits with a healthy and productive activity.
• A doctor or psychiatrist can offer more information and help you explore possible treatment plans.

Getting Started With Drinking Less

It goes without saying that it’s important to pay attention to drink equivalents. A typical shot equals one 5-ounce glass of wine, which equals one 12-ounce standard beer. If your favorite bartender is pouring your drinks and he knows you are a big tipper who likes to drink, you might need to have a brief conversation with him.

• Engaging in creative pursuits or learning new skills can be a fulfilling way to spend your time and energy, providing a sense of accomplishment and purpose that can help reduce the desire to drink.
• His pattern of alcohol use was also impacting his relationship with his wife, but he continued to overdrink anyway.
• By focusing your attention on positive, engaging activities, you can ride out the craving without turning to alcohol.

Create New Social Habits Sans Alcohol

If you’re struggling with the social dynamics of cutting back, Koob recommends having a good excuse on hand. Furthermore, eating while you drink can change how your body processes the alcohol. At the how to control drinking end of the day, just remember you don’t have to run the course alone — connecting with a therapist or joining a recovery program can make all the difference. Therapy, medication, and recovery programs can all have benefit for reducing and preventing cravings.

• If you are going to be successful in cutting back on drinking, you’ll want to do what you can to maintain your motivation for change.
• You can also be direct and simply state that you decided to drink a little less as you felt that you were drinking too much.
• Through therapy, support groups and medication, you’ll be supported on your path to recovery.
• If you’re living with alcohol use disorder (also known as alcoholism), you’ll likely benefit from additional medical interventions.
• It can also be helpful to set goals with your therapist, and create a plan for achieving your goals.

Heavy Drinking

Detox can be done on an outpatient basis or in a hospital or alcohol treatment facility, where you may be prescribed medication to prevent medical complications and relieve withdrawal symptoms. Consider if you should avoid situations where heavy drinking is involved or limit your time with friends or places where binge drinking behavior is likely to take place. It’s easy to fall into the trap of peer pressure, regardless of your age group. If you’re around people who are excessively drinking, you’re more likely to be pressured to continue drinking, too. What small step can you take today to start building a healthier relationship with alcohol?

Curb Alcohol Cravings: 3 Medications and 5 Natural Remedies

• If you’re having difficulty sticking to your goal or just want some extra guidance, consider reaching out for professional support.
• A modern, online approach allows you to receive guidance and support whenever you need it, and on your own schedule.
• Since alcohol leaves the bloodstream at about .02 blood alcohol content (BAC) per hour, this will most likely keep your BAC at a reasonably safe level.
• With a clear goal and a solid list of whys, it’s time to develop some strategies to stick within the limits.

You might find that there were high-risk situations that you did not initially identify that need to be avoided. Or maybe you started drinking too early in the day, and one or two became three or four. The goal is to learn from these incidents and then modify your plan.

With this information, it’s time to explore what changes you want to make with alcohol and its place in your life. There is no one-size-fits-all in cutting down, and it’s up to you to decide what kind of limit you would like to set with alcohol. Taking an honest look at one’s alcohol consumption can bring up feelings of anxiety, shame, or guilt. Don’t let these feelings keep you from starting or keeping Twelve-step program up with the log.