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11 ways to curb your drinking

But regardless of the treatment program’s length in weeks or months, long-term follow-up care is crucial to your recovery. Anisha Rao, MPP is a Healthcare Consultant and Wellness Educator who has in-depth healthcare industry knowledge and subject matter expertise about mindful living, health, and wellness. To stick to the above drinking goals, there are other moderate drinking techniques that you can employ, such as avoiding hard alcohol and sticking to beer.

  • You can do it in a notepad, on a whiteboard, on post-it notes on the refrigerator, or even email yourself every day.
  • It is a form of moderate drinking, and can be helpful in maintaining boundaries and setting limits with alcohol.
  • Alcohol abuse and alcoholism can worsen existing conditions such as depression or induce new problems such as serious memory loss, depression or anxiety.
  • This is available from a range of support groups and professional services.

Overall, it’s important to remember that cravings for alcohol are normal, but they don’t have to control your life. With dedication and hard work, it is possible to take control of your sobriety and lead a healthier life free from addiction. However, if you are looking for natural ways to reduce alcohol cravings and make lifestyle changes that will help you stay sober in the long run, then home remedies may be beneficial. Always consult with a healthcare provider before starting any new regimen. Although alcohol abuse may sometimes take the appearance of a choice, at its core it is an addiction—and addiction is best thought of as a disease or a disorder.

How To Stop Drinking Alcohol

For example, journaling or talking with supportive friends can be really helpful in managing difficult emotions without using alcohol as a coping tool. Other home remedies you can use include herbal teas or supplements. Many herbs have been used traditionally for centuries to help support sobriety and reduce cravings for alcohol. Make sure you get plenty of sleep, practice relaxation techniques such as yoga or meditation, and avoid triggers that might lead to drinking alcohol.

drug detox

Signs of an alcohol problem include drinking more, or more often, than you intended, or making unsuccessful attempts to cut back or quit. People with alcohol problems often have trouble functioning at work, home, or school. If you’re looking for something that doesn’t involve ingesting a substance, there are other strategies you can use to stop drinking naturally. If a person is ready to quit, but needs support, the process is still long and complicated. Help them familiarize themselves with the resources out there, and figure out how to access the ones that will work best for them.

Does cutting alcohol equal weight loss? (Yes! Here’s how.)

Psychological symptoms can include irritability, anxiety and restlessness. “Try doing a ‘dry’ month like Dry January, Go Dry for July or Sober October,” says Moore. In January 2020, more than 6 million people reportedly participated in Dry January, a campaign to reduce alcohol consumption organized by Alcohol Change UK. Follow-up research suggested that most tended to drink in healthier amounts afterward. What happens if you can’t control your alcohol use with these techniques?

  • Meaning that I can get paranoid about how healthy or unhealthy I perceive my habits to be.
  • Drinking on an empty stomach is never a good idea, so make sure you eat food when you drink.
  • Try setting non-drinking days, keeping a diary of how much you consume, or even getting your own digital breathalyzer to help you track how much you’ve been drinking.

Some are exploring a possible connection between appetite and alcohol craving. Leggio is studying a hormoneMolecule sent through the bloodstream to signal another part of the body to react a certain way. His research suggests that when ghrelin is elevated, people feel hungry and also crave more alcohol. His lab is testing an experimental drug designed to block this hormone to help reduce alcohol craving.

Journal and Learn

Relatives, friends and strangers can be injured or killed in alcohol-related accidents and assaults. We offer simple but structured approaches to help you become more mindful, increase energy and focus, and feel your best inside and out. Enjoy more restful sleep and brighter mornings, embrace a healthier diet, save money by spending less on drinks, and thrive with a more fun and fulfilling lifestyle. If you answered yes to these questions, you likely experience addiction to drinking alcohol, but there are still behaviors and practices you can take on to improve your drinking habits. An addict has almost no control over their desire to engage in the actions repeatedly. Even when alcohol addiction negatively affects your relationships, career, health, and quality of life, someone who is addicted is unable to gain control over and stop drinking for long-term success.

How do I train myself to drink less?

  1. Set limits. Decide how many days a week you plan to drink and how many drinks you plan to have.
  2. Count your drinks.
  3. Manage your “triggers.” If certain people, places, or activities tempt you to drink more than you planned, you can avoid those triggers.
  4. Find support.

Alcohol is a depressant, so your nervous system compensates for long-term heavy drinking by becoming more hyperactive. Remove alcohol, and you’ll suddenly find yourself in overdrive. This option is increasingly popular—especially during the pandemic era. Online programs let you consult with doctors and recovery coaches over video chat, access anti-craving prescriptions, join virtual support groups, and track your progress digitally.

Helping Someone with a Drinking Problem

Launched in June 2022, the group already has 15,000 members and is growing quickly by the week. We’re focused entirely on supporting and learning from each other on the journey of mindful drinking, not pressuring anyone to follow a specific or rigid approach to alcohol. We recognize that everyone has their own goals and objections, and we support them all. Mindful drinking is not about quitting alcohol but instead being aware of how much alcohol you’re drinking and its impact on you in the moment.

how to control drinking

Spending time with people who understand exactly what you’re going through can be very healing. You can also benefit from the shared experiences of the group members and learn what others have done to stay sober. Whether you choose to tackle your alcohol addiction by going to rehab, getting therapy, or taking a self-directed treatment approach, support is essential.



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