If a drinker wonders how to stop drinking alcohol on his own, then this is the first step towards combating alcohol addiction. A psychiatrist-narcologist shares his professional experience on how to help a person solve this problem and become successful in the independent fight against the green snake.
Is it always possible to stop drinking alone 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 at the first stage, when only a psychological dependence on alcohol has 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 is not even faced with the question of how to stop drinking alcohol on his own. He can no longer adequately assess the situation, the craving for alcohol becomes irresistible, has a physiological nature and is complicated by the development of a number of mental, neurological and somatic disorders. In this case, he will have to resort to mandatory treatment for alcoholism.
Therefore, it is important not to ignore the first signs of developing alcohol dependence, analyze the situation and aim to overcome the craving for alcohol. A person should be careful about the following points:
Switch from drinking occasionally to drinking regularly. If you used to drink only on holidays and no more than once a week, but now regularly drink in "hot" company every Friday after the end of the working week, you should think twice and try to put an end to this dangerous tradition . Harmless Friday alcoholic gatherings 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 negative consequences for mental and physical health, problems with loved ones and at work.
Increased volume of alcohol consumption and difficulty controlling it. 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 of social and leisure circle. 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 ominous 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 about their "superpower", without suspecting that this is a sign of the progression of alcohol addiction.
Celebrating with just alcohol and inventing new reasons to drink. The most typical is stress relief, for which there are more than enough reasons in our daily lives. Any sad holiday or 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.
Furthermore, it is possible that ethyl alcohol has a negative effect on the liver, manifested in nausea, vomiting and digestive problems. In practice, damage can occur to any organs, especially those that were initially affected by a disease. For example, in hypertensive patients, blood pressure problems worsen; with weakened pancreatic function, alcoholic pancreatitis may occur; the kidneys suffer due to 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?
Paraphrasing this question, we can formulate it as follows: how to stop drinking alcohol alone at home? Naturally, this can only be done in a favorable psychological environment at home and at work. The main thing that is required of others is:
Minimizing all temptations. You should not talk about alcohol in conversations about parties and corporate events, keep a supply at home, combine holidays and picnics with drinking alcohol and visit wine and vodka stores. It is also necessary to avoid drinking company.
It is mandatory to reward the achievements of those who drink, even if they have abstained from drinking for just one day. The difficult path to self-healing from alcoholism requires full assistance from family and friends.
Maximum involvement of drug addicts in family leisure, collective events for a healthy lifestyle. This includes playing with children, family walks and nature walks, sports, walks with friends who don't drink. You can even 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 a 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 vapors.
What are your specific recommendations on how to stop drinking?
I can offer the following practical tips on how to stop drinking alcohol:
Before you start to 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 best way to get rid of a dangerous addiction. You may be able to stop drinking immediately and for good, or it may be best to gradually reduce your alcohol intake. Try to strictly follow the plan developed regarding the amount 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 felt like solving problems with the help of alcohol and how you courageously refused this opportunity.
You can visualize your desires by hanging posters throughout your apartment with catchphrases 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 happy faces of loved ones, a car model you would like to buy, a piece of paradise outside the city, admiring co-workers, etc.
Avoid businesses 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 enjoy your dose of pleasure in communicating with loved ones or on the sports field. Physical activity promotes the production of the happiness hormone, which can completely replace alcoholic euphoria. Feeling confident in your strength and fitness will help you deal with any stress and increase your sense of self-reliance.
Do a job or hobby that you love. This will benefit your intellect and take your mind off constant thoughts about drinking. Do something good 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 fishing hook or bait at the sporting goods store. Don't save money on this, believe me, a bottle of vodka will not cost less, but it will cause much more harm.
Try to discuss 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.
Adjust your daily routine, get enough sleep and eat well. Avoid foods that were previously a favorite snack while drinking - spicy, salty, dry, etc. For example, dried gobies can be a trigger for drinking beer.
The morning and the waking up process should always be pleasant - the usual sweet "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 remains of alcohol and its decay products from the body.
Don't get tired of praising yourself for each sober day or abstaining from the temptation to drink. "Ah, very good! " This will help create a positive emotional environment and increase self-confidence.
And also learn to say no to persistent offers to drink. Naturally, one cannot completely abandon parties or corporate events: the conditions of modern life often require such communication. Remember 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. 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 definitely turn its back on you.
Keep in mind that it is not always possible to get a positive result on the first try. But that shouldn't stop you from trying to kick your alcohol addiction. The key to stopping drinking alcohol for good is method and persistence. Do not be disappointed in any case; In any case, on the second or third try you will be able to lead a completely sober life. 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's nothing wrong with that, you'll just have a wider field of effective ways to recover from addiction independently.