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A couple of glasses of wine for a good mood, a bottle of beer as a way to relax … Even if you drink little or only in company, it can still turn into a problem. We asked experts and people who have quit drinking for their advice.
Think about why you drink
Do some introspection and answer the question why you like alcohol. To change a behavior pattern, you first need to understand it. “Helpful practical advice for anyone who wants to drink less: understand what role alcohol plays in life. Then you can understand what skills or resources will be needed to say goodbye to alcohol, ”says Atlanta psychologist Malet Endale.
Irina Gonzalez, a 32-year-old journalist and editor, was able to understand what made her drink alcohol. For 3 years she has been living without alcohol: “I usually had two reasons to drink. I either had fun, dined with friends, went on dates, or used alcohol as a medicine to relax, relieve stress. The second reason I consider unhealthy. If wine becomes a “cure” for problems for you (remember the comic pictures about the fact that we deserve a glass after a working day), it’s time to think.”
The process of quitting alcohol will be easier if you work with a psychotherapist
“Try to understand what you lack and what drinking gives you,” she suggests. – Maybe alcohol helps to be more open in communication? Gives you a chance to relax? If you feel empty inside, it would be better to work on yourself and find a way to eliminate it, and not fill it with alcohol.
Consult with a specialist
After answering your “why” question, think about who you can turn to for support. Malet Endaleh says that over time you will be able to replace alcohol with healthy habits. But you don’t have to walk this path alone. “The process of quitting alcohol will go much easier if you work with a therapist who walks you through every step.”
Get ready for change
Refusal of alcohol is associated with changes in the rhythm of life. Journalist Liz Melhor says that she first tried alcohol at the age of 14 and has been drinking regularly since then. At the age of 26, she decided to give up alcohol. Melchor, now 36, says the decision to “quit” always results in a lifestyle change.
“Giving up drinking will require giving up habits, like stopping going to the bar every night after work and hanging out with friends. Many of you meet only to have a drink together. It is necessary to refuse communication with such acquaintances. Although it can be very difficult to say “no” to a friend who invites you to go to a bar, or to a young man who invites you to a date in a pub,” Melchor says.
This does not mean that now you can not have fun. On dates or meetings with friends, you can do without alcohol. It may be strange at first (and that’s okay!), but over time you will adapt, the main thing is not to give up.
Take up a hobby that will help you make new friends
If you stop talking to friends who don’t support your decision, you may feel lonely at first. So why not try something new? Sign up for a bowling competition, take a pottery course, how about a book club or an aerial yoga class? Now is the time to experiment.
“If you’re single, find a hobby that allows you to meet new people. Consider everyone as part of your support group,” says Clarissa Silva, a behavioral researcher who leads relationship training.
Physical activity helps to cope with emotions, reduce irritability
If you have loved ones you can rely on, their help and support will be important. Irina Gonzalez says that her future husband, friends and relatives gave her support, without which she could not have passed the test.
Be active
Exercise and a healthy diet can help keep you in balance.
Getting used to regular exercise and healthy food can be hard, but it will get easier with time, and the effort will pay off handsomely. “You need to understand the impact that being active and eating healthy has on psychological well-being. Start playing sports, says Liz Melhor, who became interested in crossfit. “It helps to cope with emotions, reduces irritability, improves mood and teaches you to feel comfortable.”
Don’t Quit Drinking Too Abruptly
If you do not suffer from alcoholism, it is better to reduce alcohol consumption gradually. “For the process to be successful, it is important not to rush. If you try to abruptly cut yourself off from drinking, you may soon want to catch up. Set small goals by reducing the amount of alcohol you drink per day, week, month,” advises Clarissa Silva. For example, you can alternate alcoholic drinks with water. Sitting in a bar or restaurant, order a non-alcoholic cocktail: no one around you will notice the difference.
Source: Huffington Post