How to Stop Drinking Alcohol

Mindfulness & meditation

Mark Jay — 2012-05-10T18:21:25+01:00

Mindfulness is a mental state where you have a calm, accepting awareness of your body and mind. It has its roots in Buddhist meditation, but by no means does it need to be spiritual: it can be just a way of being aware of, and accepting, your thoughts. There’s increasing evidence to suggest that mindfulness is very useful in coping with lots of different problems – like depression, anxiety, pain and addictions.

Contents: How to Stop Drinking Alcohol

Mark Jay — 2012-04-25T17:38:24+01:00

Download whole guide as a PDF Buy a print copy 1: About this guide 2: About you, alcohol and addiction Alcohol & riskCravingsAlcohol & Your LiverAlcohol and Your Mental Health3: Are you ready to stop drinking? About making big changesCan I ever drink again?Eight important things for you to ponderWhat do do if you're not ready yet4: Getting help with your drinkingWhy you should get helpDoes treatment work? / The best treatmentsTreatment approaches and philosophiesWhat to look for from anyone …

wiki:navigation

Mark Jay — 2012-04-25T17:33:33+01:00

Contents Sitemap Parent site ---------- Chapters ---------- * About... * Alcohol dependence * Are you ready? * Getting help * Detox * Staying stopped * Relapse ---------- * Miscellaneous * Register & contribute * Visitors' contributions

Fringe approaches

Mark Jay — 2012-03-14T23:16:49+01:00

There's much talk around herbal medicines (like kudzu or ibogaine) that are supposed to stop your cravings or protect your liver. They're not licensed and there's no approved body of evidence to support them, so I would advise you not to risk taking them.

Fringe approaches - created

Mark Jay — 2012-03-14T23:13:26+01:00

Are you ready to stop drinking?

Mark Jay — 2012-03-11T15:44:58+01:00

It's easy to say you want to stop drinking. This chapter is about being ready to do something about it, so that you're much more likely to succeed. Chapter contents About making big changesCan I ever drink again?Eight important things for you to ponderWhat do do if you're not ready yetAll pages in this chapter: most recently edited shortened link: www.bit.ly/STOPready

Resolving underlying psychological problems

Mark Jay — 2012-03-10T18:55:45+01:00

There's a myth that people with drink problems are all drinking because of some huge underlying trauma. I'm sure that most people can be helped by trying to identify what function alcohol was fulfilling for them, but I don't believe that everyone has a huge emotional upset behind their addiction.

Involve your family and friends

Mark Jay — 2012-03-10T18:54:10+01:00

Don't keep what you're doing a secret - despite what you might think, most people will be enormously kind and supportive if you tell them that you're not drinking. This will help you hugely. If they're not interested, or rude about it, then...well, do you want to be around them anyway?

Coping with cravings

Mark Jay — 2012-03-10T18:52:43+01:00

Remember that cravings can be intense. And when they’re bad you can blind yourself to the consequences of taking a drink again. But a craving dissipates in time. They rise to a peak and then fall: If you’re really struggling, make yourself wait an hour before you decide what to do.

Avoid alcohol - know your triggers and high risk situations

Mark Jay — 2012-03-10T18:48:59+01:00

I'm stating the bleedin' obvious here, but: avoid alcohol. Supply management – don't let it near you Make sure you haven't any in the house 'for guests' or 'for cooking'. If anyone else in your home wants to drink, I'm sure they'd agree not to have any in the house. You might not believe that you'll be tempted by it, but please, trust me: it's not worth the risk.

Have a hook to hang it all on, one that makes sense to you

Mark Jay — 2012-03-10T18:45:59+01:00

It can be a complicated business trying to balance all your needs and commitments with a good waterproof plan that stops you drinking. Try to have one overarching thought, one belief, one little sentence that sums up why you're not drinking. Something like:

Aftercare

Mark Jay — 2012-03-10T18:43:14+01:00

Aftercare is just continuation of treatment: the help you get once you've detoxed or stopped drinking. Stay in touch Don't underestimate the importance of keeping in touch with some sort of outside help - whether that's a professional, a self-help group or an online forum.

Look after yourself

Mark Jay — 2012-03-10T17:35:12+01:00

Sleep Unfortunately, when you first stop drinking, good sleep can take a while to return. Be reassured that, with patience, you will get enough sleep. Your body will always get itself enough sleep, and while this can be tormenting, remember that lack of sleep won't hurt you, but that alcohol will.

Sleep hygiene

Mark Jay — 2012-03-10T17:34:08+01:00

Fix a bedtime and a getting up time. Don't allow these times to drift. The body gets accustomed to falling asleep at a certain time. Even if you're not working, this is an essential component of good sleeping habits. Avoid sleeping during the day. You won't be able to sleep that night. Avoid caffeine . This includes drinks like Coke and Red Bull. Use comfortable bedding.

Sleep hygiene

Mark Jay — 2011-12-17T15:12:30+01:00

Sleep hygiene

Mark Jay — 2011-12-17T15:12:21+01:00

Sleep hygiene

Mark Jay — 2011-09-10T10:37:37+01:00

Sleep hygiene

Mark Jay — 2011-09-06T13:21:47+01:00

Sleep hygiene

Mark Jay — 2011-09-06T12:20:41+01:00

Sleep hygiene

Mark Jay — 2011-09-05T20:41:04+01:00