You’ll get better at navigating spaces without an alcoholic beverage in hand and build up the muscle to deal with the anxiety you have about not drinking. Ordering a drink upon arrival to your destination might feel like an icebreaker or a way to ease yourself into a social situation, and it often happens out of habit. By setting a goal to wait 30 minutes before you order your first glass of rosé, you can learn to tolerate any discomfort—and discover that you don’t need the alcohol in the first place. Many people employ medication-assisted treatment for alcohol use to help curb the euphoric effects of alcohol. By building a strong support system, you can surround yourself with individuals who believe in your journey and provide the encouragement you need to stay on track.
The risk of tapering too slowly is that you won’t stick with it, while the risk of tapering too fast is severe withdrawal. If you experience dangerous signs such as high blood pressure, racing heart, or arrhythmias, slow your taper and seek assistance. Gradually reducing alcohol intake can lead to various physical health benefits. These can include improved liver function, better sleep quality, enhanced cognitive function, and a lower risk of developing alcohol-related diseases. As your body detoxifies and heals, you may experience increased energy levels and overall well-being. If you’ve been drinking for a long time, you may experience withdrawal symptoms when you quit drinking.
Is it possible to moderate my drinking instead of quitting altogether?
You can start building the foundation for a happy future by going to rehab for alcohol. While it is possible for some to wean off alcohol at home, it is highly inadvisable to do so without first consulting with medical and addiction treatment professionals. Alcohol withdrawal can be fatal, especially when someone attempts to go through it unsupervised. Only a licensed medical professional can accurately assess your current condition and whether it’s safe for you to taper down. They will also be able to prescribe you medications that can curb your cravings or reduce your withdrawal symptoms. Read on to learn how to wean off alcohol, whether alcohol withdrawal can kill you, and other common questions about quitting drinking.
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You might be surprised to find that you don’t need alcohol to enjoy certain events and previously would drink out of habit. “Replacing time or events spent drinking with other enjoyable activities is helpful. Exercise, family time, or cooking may provide distraction and promote your wellness,” Dr Lee said. You might select a light beer instead of a harder liquor, https://northiowatoday.com/2025/01/27/sober-house-rules-what-you-should-know-before-moving-in/ like whiskey. To curb habitual drinking, alternating between alcohol and water is useful.
How to Gradually Stop Drinking
Explore how to wean yourself off alcohol safely, from tapering plans to handling severe symptoms. Before beginning a tapering schedule, speak with your doctor about the risks of detoxing at home. Tapering off alcohol may complicate other medical conditions or co-occurring mental health disorders.
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Before you begin an alcohol taper, a little preparation can go a long way, especially when it involves handling your triggers and tracking how much you drink. As a rule of thumb, HAMS (a harm reduction support organization) suggests reducing your consumption by two standard drinks per day until you reach zero. For example, if you typically have 10 drinks per day, you could cut back to 8 the first day, then 6, 4, 2, and finally none. If you have 20 or more drinks per day, they suggest one drink per hour the first day, every hour and a half the next, then reducing by 2 drinks per day after that.
If you like to have a beer while watching a football game, maybe try having some NA options chilled in the fridge or to move on to after you’ve had a couple of alcoholic ones. “People are sometimes substituting sugar for alcohol; many of those drinks are very high in sugar content,” says Carr. If you’ve started drinking every day, just taking one day off from drinking a week can make a big difference. She spends most of her time interviewing expert sources about the latest fitness trends, nutrition tips, and practical advice for living a healthier life. Olivia previously wrote for New York Magazine’s The Cut, PS (formerly POPSUGAR), and Salon, where she also did on-camera interviews with celebrity guests.
The time it takes to taper will depend on how long you’ve been drinking, how much you’ve been drinking and a variety of personal factors. When they suddenly quit drinking, the brain continues its hyperactivity, but alcohol no longer suppresses the effects. This can cause seizures and delirium tremens, a severe form of withdrawal marked by tremors and hallucinations. If you taper off alcohol slowly or with medical supervision, the brain has time to adapt without causing severe side effects.
What Is Alcohol Tapering?
- Keep the big picture in mind through a goal such as reducing your drinking overall in a week, month, or year,” Dr Lee said.
- One potential way to quit drinking is through tapering, which involves slowly reducing your alcohol intake over time.
- It’s often easier to turn down a drink when you don’t have to do it alone.
- Emotionally, you may feel some anxiety or sadness about ending a chapter of your life and nervousness about the future.
Getting curious about a life without alcohol is already an incredible step, and a healthier lifestyle is within reach. If you properly taper your alcohol use, you’re less likely to experience alcohol withdrawal symptoms. Gradually reducing the amount of alcohol you drink can help give your body the time it needs to adjust to the lack of alcohol. Science has discovered the best ways to motivate people to change their behaviour. But when it comes to talking about alcohol dependence, most of us do the opposite. Rather than talking them out of change, remind them of times in the past where they met difficult goals.
This can happen whether you’re quitting alcohol cold turkey or tapering. One approach to tapering off alcohol is to gradually reduce the amount consumed over time. This method allows your body to adjust to decreasing levels of alcohol, minimizing the risk of severe withdrawal symptoms. It’s important to create a Sober House Rules: What You Should Know Before Moving In tapering plan that suits your specific needs and drinking habits.
This is a key part of understanding how to wean yourself off alcohol safely. Unless a person has a serious health condition or has experienced severe withdrawals before, they may not need more than a supportive environment to help them through alcohol withdrawal. However, in cases of severe symptoms like seizures and hallucinations, seeking medical care is crucial. Furthermore, in certain cases, a healthcare professional may suggest a benzodiazepine regimen to replace the body’s alcohol needs during tapering.
Dr. Streem suggests starting with the World Health Organization’s Alcohol Use Disorders Identification Test (AUDIT). It can be a particularly helpful way to help you get a clearer understanding of your drinking habits and your relationship with alcohol. It’s a 10-question screening test that gives you research-backed, personalized advice for quitting or reducing your intake of alcohol.