There are several ways to taper your alcohol consumption without therapy. By Buddy T
Buddy T is a writer and founding member of the Online Al-Anon Outreach Committee with decades of experience writing about alcoholism. Because he is a member of a support group that stresses the importance of anonymity at the public level, he does not use his photograph or his real name on this website. Do not stop drinking entirely if you have previously experienced seizures (fits) or hallucinations (seeing or hearing things that aren’t there) when you stop drinking. When you’re drinking less than 10 units a day, you can try to stop drinking altogether. Without changing your drinking habits, try keeping a drinking diary for one week.
But, perhaps most importantly, understand that setbacks happen and that progress takes time or may look different than imagined. It is all part of the process, and no one’s process is the same. Drink plenty of fluids, but you don’t have to drink just water. Keep it interesting and varied with sparkling water, virgin cocktails (also known as mocktails), fruit juices, low-fat milk, or kombucha.
Alcohol Detox at Home
Try to establish a consistent sleep routine by going to bed and waking up at the same time each day. Create a relaxing bedtime ritual, such as taking a warm bath or reading a book, to help you unwind and prepare for sleep. Remember, weaning off alcohol is a process that takes time and effort. It is important to be patient with yourself and celebrate your achievements along the way. With a good plan in place, and the right support and resources, you can successfully wean off alcohol and improve your overall health and wellbeing. Weaning off alcohol can also be less stressful than quitting cold turkey.
Maybe you’ve never been interested in logging your innermost thoughts, but journaling can be a great tool to track your feelings as you work on quitting alcohol. Learn more about the health effects of drinking alcohol here. To stop drinking alcohol, you first need to understand your relationship with drinking. From there, you may need social support, consistent self-care, and new routines that can help redirect your mind.
Choose Recovery Over Addiction
You can enter in the type of drinks you consume and when you drink them to determine the total amount of alcohol you consume each day. This will help you figure out a baseline to start your taper. As a general rule, if you’ve been drinking an average of 10 drinks or Does A Purple Nose Indicate Alcoholism? more a day every day for more than a couple of weeks, you will need to taper. If you’ve been binge drinking 15-20+ drinks a day for 2-3 days, you will need to taper. The numbers may be less for women, individuals with smaller bodies, and people who are underweight.
- From monthlong sobriety challenges to the Sober Curious movement, more and more people are taking a closer look at the role alcohol plays in their lives.
- Talk with a healthcare professional if you’re concerned you may experience detox symptoms when quitting drinking or cutting back.
- It’s a good idea to talk with a medical professional before you begin a taper.
- A medical detox with support and supervision can drastically increase the chances of a successful recovery.
- I don’t think I could go through more than a couple weeks of tapering, but you do you.
Slowly decreasing the amount you drink over time can spare your body from withdrawal symptoms. This is because drinking heavily over a long period can cause your body to become physically dependent on alcohol. With physical dependence, your body becomes used to the presence of alcohol in your system and begins to adapt accordingly.
Selecting a Tapering Schedule
The most common research technique among those surveyed is an internet search (61%), followed by asking a doctor or medical professional (55%). If you’re relying on internet searches to find potential treatment centers, make sure to ask these ten questions to find a licensed facility that can meet your needs. Alcohol withdrawal occurs when neurotransmitters that combat the effects of alcohol on the nervous system suddenly have nothing to counteract them.
They monitor you, provide what you need throughout the process, and administer medications to help slowly wean you off of alcohol. 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.
How To Taper Off Alcohol
You may be able to detox at home and still attend outpatient therapy or support group meetings. The brain compensates for the depressive effects of alcohol by increasing its activity. When people who are dependent on alcohol drink, they feel normal. If you want to change your relationship with alcohol, it’s important to have an honest conversation with a doctor about your drinking habits before you start tapering off. They’ll be able to help you create a tapering schedule that won’t only raise your chance of success but also avoid severe symptoms.
- Laying it all out in black and white can take time and some serious self-examination.
- However, even the best-designed tapers can put you at risk for alcohol withdrawal syndrome.
- Here’s how to wean off alcohol—including useful strategies, how to create a tapering schedule, and how to stay safe throughout the process.
- When you are feeling tempted, pull the letter out and read it to yourself.
- You may be able to detox at home and recover from alcoholism with the help of support groups such as Alcoholics Anonymous.
Aim for at least 30 minutes of moderate-intensity exercise per day, such as brisk walking, jogging, swimming, or cycling. This can help you stay positive and motivated throughout the weaning process, and ensure that you stay on track towards a healthier, https://en.forexpamm.info/sober-living-program-in-kerrville-texas/ happier lifestyle. Next, determine how much alcohol you want to consume per day or per week. This will depend on a number of factors, including your current level of alcohol consumption, your personal preferences, and your overall health and wellbeing.
Health Library
Aside from non-alcoholic drinks, you can also find new activities to engage in. These activities can help replace the social aspect of an alcohol-infused event and offer various health benefits as well. For example, you can join a sports club, dance classes, or yoga studio. You can also start a new hobby like painting, reading, or playing an instrument. Furthermore, spending time with family and friends who don’t consume alcohol can help avoid temptations and create healthier habits and social circles. Addiction experts have not conducted many studies on alcohol tapering, as tapering is not considered the ideal way to quit alcohol.
You may be able to detox at home and recover from alcoholism with the help of support groups such as Alcoholics Anonymous. However, medically supervised detox and professional rehab are more likely to help you maintain long-term sobriety. Talk with a healthcare professional if you’re concerned you may experience detox symptoms when quitting drinking or cutting back. People who try tapering off alcohol won’t have the guided support of medical professionals that they would at inpatient treatment. This can make it more challenging to stick to a long-term plan.
If you notice severe hallucinations, extreme brain fog, the world slows down around you; you feel drunk when you’re not, you may have warning signs of delirium tremens (DTs). Always have one of your drinks late at night before you go to bed, to prevent this from happening while you’re sleeping. You need to make your own schedule and determine what’s best for you. If you try a slower taper, you risk dragging it out too long and decreasing your chances of quitting.
Perhaps you drive by a grocery store where you purchase your liquor every day. An injunction would be creating and following a different route to bypass those locations. You could even write yourself a note and put it on your door every day when you leave home. Whatever it is, an injunction is something that you put in place to prevent you from experiencing a setback.