If you are at a point where you want to give up alcohol, we understand how challenging it can be. The road to recovery is not going to be a linear one; it is going to be long, and there will be bumps along the way. But if you are wondering how to overcome alcohol addiction step by step, it can be done. We will tell you how.
What is Alcohol Addiction?
Alcohol addiction – the official diagnosis being alcohol use disorder – is a behavioral health condition characterized by heavy, uncontrolled drinking. It does not always begin this way – you begin with social drinking, like one or two drinks per day.
Depending on what you are drinking for – to feel good, to forget, or to numb the pain and suffering within, there are high chances that your drinking can veer toward the dangerous category of alcohol addiction.
When alcohol use disrupts your health, relationships, career, and day-to-day functioning, it is an indication that you can benefit from substance use treatment programs.
Signs of Alcohol Addiction
Alcohol use disorder, or AUD, is characterized by an inability to control problematic drinking patterns despite its adverse health, social, and occupational consequences. The Diagnostic and Statistical Manual of Mental Disorders (DSM-5-TR) lists the following signs of alcohol addiction:
- Drinking more frequently and heavily than intended.
- Wanting to cut down or stop drinking, but cannot.
- Spend a lot of time acquiring and using alcohol.
- Prioritizing alcohol over everything else in life, including education, job, family, and other activities.
- Continuing to drink despite its ill effects on physical and mental health.
- Drinking under high-risk circumstances, such as driving, swimming, or operating heavy machinery.
- Developing tolerance, which means that you need to drink in larger quantities to achieve the desired effect.
- Experiencing withdrawal symptoms, like vomiting, diarrhea, shaking, fever, and restlessness, in case you cut down or stop drinking.
These signs will help you understand if your drinking has been problematic; the first step to change begins by acknowledging your drinking problem. However, do not use them for any kind of diagnosis on your own.
Begin by Understanding the Benefits of Not Drinking
When you come to the point where you want to give up alcohol, it is one of the most courageous steps you will ever take. So, you can begin by understanding the benefits of not drinking. This can:
- Replace fatigue with increased energy levels.
- Enhance your mood and sleep.
- Boost your productivity and performance – at school, college, or work
- Improve your health and prevent long-term complications of drinking, such as liver cirrhosis, heart disease, and cancer.
- Lead to better finances and relationships, both of which would have been damaged by heavy alcohol use.
When you keep these benefits in mind, whether they be big or small, it allows you to stay motivated. These changes can seem small, but when you begin experiencing them in your life, you will understand that these are the experiences you have longed for.
Set S.M.A.R.T. Goals As You Prepare for Change
When you have made the decision to change, clear goal setting is required. These goals need to be S.M.A.R.T. goals – specific, measurable, achievable, realistic, and time-bound.
For instance, you can begin with: “I will stop drinking on weekends, beginning this Saturday,” or “I will stop drinking on weekdays, beginning this Thursday.”
Decide where you stand – do you want to cut down on your drinking or stop drinking? Set your goals as per this. For instance, if you want to begin by cutting down drinking, then begin by committing to two days a week when you will not drink at all. Then, slowly increase it to three, five, and so on. This is a healthier, doable option than going cold turkey.
How to Achieve Your Goals?
Once you have set your goals to either cut back or stop your drinking, here are some ways you can achieve them:
– Create an environment that fosters recovery. For instance, remove all alcohol and other alcohol-related paraphernalia from your vicinity.
– Learn new ways of coping with your triggers that lead to your drinking. For instance, if your drinking is related to stress, then learn to cope with your stress in healthy ways like meditation, mindfulness, or yoga. You can even take a brisk walk to better handle your stress. This will require effort or even therapy.
– When you experience the urge to drink, ride it out. This is known as urge surfing:
- Focus on where the craving shows up in your body (dry mouth, tight chest, restlessness).
- Notice how the sensations rise, peak, and shift – as if it were a wave rising and falling.
- Breathe and stay present until the feelings slowly fade away.
– Avoid other things that get in the way of your recovery. For instance, the people and systems that enable your drinking.
– Speak of your goals – to your family and friends, so that they can be there for you to encourage you, motivate you, and even distract you when things get overwhelming.
– Be direct with your decision to cut down or stop alcohol. Set your boundaries to say no to alcohol, even if it is being handed to you. If you are at social gatherings, this can be difficult. But learn to socialize smartly, where you opt for mocktails or low-strength alcohol or set limits for yourself.
– Reflect on your past attempts to quit – what benefited you, and where did you go wrong? This can help you build on your strengths and improve your shortcomings.
Involve Medical and Professional Support as Needed
Whether you want to cut down or stop drinking, remember you do not have to do it on your own. While the above-mentioned goal setting and plans can work out for you, it is crucial that you involve medical and professional support as needed.
You can begin by contacting your primary healthcare provider, who can then connect you with alcohol addiction medicine specialists or treatment centers. Otherwise, it can get too challenging and even dangerous.
Here are some treatment options for you to explore:
- Detox: Medical detox refers to gradually tapering off alcohol from your body so as to minimize and manage cravings and withdrawal symptoms.
- Behavioral Therapies: Typically, therapists will use motivational interviewing, cognitive behavioral therapy, contingency management, and 12-Step recovery models to bring a transformational, lasting change.
- Medication Management: You can even be prescribed medications like acamprosate, disulfiram, and naltrexone to reduce cravings and prevent relapse.
- Peer-Support Groups: Alcoholics Anonymous, or AA, and other 12-Step/non-12-Step groups provide a sense of community and belonging; these are combined with professional treatment for enhanced recovery outcomes.
Remember, recovery does not follow a one-size-fits-all approach. Your recovery is going to be unique from everyone else. Hence, you will work with your clinical team to ensure you follow a recovery plan that works for you. This can involve inpatient programs, partial hospitalization programs, intensive outpatient programs, standard outpatient programs, and sober living, depending on the severity of your symptoms as well as other needs and goals.
Finding Meaning in a Life Without Alcohol
A life without alcohol will be something very different for you – it can even seem unnatural to you in the beginning. But there are so many things that can enrich your life beyond drinking – you can find new interests, passions, and causes to build your life on purpose, away from the deathly grip of alcohol.
There will be triggers, urges, and setbacks, but this does not mean you have failed. It is all part and parcel of the process. Even if you slip, remind yourself that one or two drinks do not have to lead to relapse. Do not let the feelings of shame or guilt get to you; instead, call your therapist, counselor, or even a sponsor from AA to help you with this.
Prioritize your self-care and build a strong support system around you with those who enable your recovery. With time, effort, and patience, you can build the sober life you have always hoped for.
A Quick Round-Up: How to Overcome Alcohol Addiction Step-by-Step?
- Begin by acknowledging your drinking may be a problem.
- Understand the benefits of quitting drinking to find motivation.
- Define your goal – whether it is to cut back or quit.
- Plan ahead – know your triggers and build strategies around them.
- Consult your primary healthcare provider.
- Involve medical and professional help with therapy, medication, or support groups when needed.
- Prioritize your self-care – nurture your mind and body; stay connected with others who enable your recovery.
- Set boundaries, where you can so no to alcohol or anything that gets in the way of your recovery.
- Handle setbacks with understanding and forgiveness.
- Build a meaningful life beyond alcohol.
Find Strength, Support, and a Fresh Start at Sober Living West
Recovery is not just about quitting alcohol; it is about building a life you can embrace. If you are ready to take this next step, Sober Living West is here for you with structure and a supportive community that can help you thrive in sobriety. Reach out today at (310) 218-5158 – your new beginning starts here.