It feels as though you are starting to climb a very steep hill when you stop drinking alcohol; you can easily be pulled back down the hill because of the influence of your previous behaviours. However, reaching the top is not only possible but is accomplished by thousands of individuals each day. This document will provide a step-by-step process for recognising your alcoholic problem and making the necessary changes in your life to create an alcohol-free future. It will take you through the safe detoxification process as well as how to access various supportive services, both professional and peer to accomplish this goal.
The process of recovery requires effort, but it will provide you with a healthy and clear mind, as well as a greater connection with your family and friends. Alcohol Use Disorder (AUD) is a problem that affects millions of Americans every year, as stated by the National Institute on Alcoholism and Alcohol Abuse (NIAAA), with approximately 29 million individuals in the United States suffering from AUD per year. There is hope! There are structured procedures to lead you to your long-term freedom from alcohol. There are structured procedures and effective treatment strategies available to lead you toward long-term freedom from alcohol.
Recognizing the Need: Identifying Problem Drinking and Alcohol Use Disorder (AUD)
To identify an issue with drinking, you need to honestly assess your drinking. For example, you might drink more than you intend to. Additionally, you may try to limit your drinking but be unable to do so. All of these factors would indicate that you might be experiencing difficulties related to problematic drinking or alcohol abuse. For example, you might be attempting to conceal your drinking by hiding alcoholic beverages at home or allowing your performance at work to decline due to alcohol consumption. Problematic drinking ranges from binge drinking to total addiction, and it can develop very gradually. Identifying problematic drinking patterns early can reduce further consequences.
According to the CDC, alcohol use leads to approximately 140,000 deaths annually in the United States. This figure is staggering, and provides evidence of the significant negative effects associated with using alcohol excessively.
Seeking Professional Evaluation
Establish contact with your healthcare provider as soon as possible. Your healthcare provider will review your medical history, and ask about your symptoms, while an addiction Specialist will perform an in-depth assessment of your situation using a variety of instruments, such as questionnaires, to obtain a clear diagnosis and identify any potential risks. The Substance Abuse and Mental Health Services Administration (SAMHSA) emphasizes the importance of legitimate clinical assessments; they provide support for safe ways to begin the process of recovery. Call today to schedule an appointment.
The Substance Abuse and Mental Health Services Administration (SAMHSA) emphasizes the importance of legitimate clinical assessments and structured care pathways, including One-on-One Therapy Session options that support long-term recovery. Call today to schedule an appointment.
Phase One: Detoxification and Stabilization
Alcohol detoxification happens naturally within your body; it’s a big step in your recovery as long as you follow this plan closely (your doctor should help with this). Over time, you’ll create a solid foundation from which to build upon—for those who attempt to rush through this process without professional assistance, they suffer either temporary or permanent damage (more information below). In most cases however, it will take anywhere from 5 days to 2 weeks or so until you’re ready for the next phase; therefore, having patience during this phase will help you tremendously when you progress into the next part of your journey.
Medically Supervised Detoxification
Inpatient care is for people with very bad conditions. You go into a building and nurses give you medication to help you feel comfortable. Outpatient care is for people with milder problems. You go to the place daily and then return home at night. Medication-assisted treatment is helpful in many cases for people with cravings and shaking. There are many more benefits to using medications rather than trying to do it on your own.
When you visit a potential facility, ask the following questions:
1. Which medications will they give you to assist with withdrawal?
2. How many staff members will supervise you while you are in care?
3. What is the typical routine for treatment each day?
4. Do they provide follow-up assistance?
5. How much will it cost and is insurance accepted?
Trust is built on clear and complete answers.
Building a Foundation of Physical Health
Without alcohol, your body heals faster. Drink tons of water. Eat healthy balanced meals full of fruits and vegetables to help replenish vitamins (alcohol takes away B1 and other vitamins) to fight tiredness and allow for a better night’s sleep; try to get in 8-hours of sleep every night.
If you’re able to, do light walking. One person shared that since they’ve sobered up, they no longer have chronic headaches and have regained their energy within weeks; their skin is now glowing as well. All of this is motivation.
Phase Two: Establishing Behavioral and Psychological Recovery
Transitioning from physical labor to mind related work is an important step in your detoxification (+ body stabilization) process. During this process you are able to begin to work on rebuilding your thought processes (the way you think). As you work on doing this, you will be able to discover why you may be drinking in the first place, i.e.: Stress, traumatic experiences, feelings of loneliness and you will have the opportunity to develop the skills you need to remain sober during this time period to make lasting changes in your life.
Timeframe for Phase II will vary from 3 to 6 (approximately) months and will depend on each individual and their commitment to the program and to developing these new skills to execute the changes/effects of their actions, etc.
Exploring Treatment Modalities: Therapy and Counseling
CBT helps you alter negative behavior. The goal is to identify the thought patterns that lead you to drink and replace them with positive thought patterns. MI will help you find the motivation to quit.
The counselor will ask questions that help you find your reason(s) to quit. DBT is designed to help you manage emotions. It will show you how to remain calm when life is turbulent. Choose the therapeutic option that works best for you, whether it is one-on-one or group. Either way, you’re increasing your chances of not relapsing.
Building a Sober Lifestyle: Relapse Prevention Strategies
New habits help create sobriety; therefore, in order to build your resilience, fill your free time with positive activities and stay away from old pitfalls. Think about it like planting a garden — water it every day, pull the weeds when they appear and you will have a flourishing life!
Identifying Triggers and Developing Coping Mechanisms
Triggers are all around. There is an ad for alcohol at a bar, having an argument with your spouse, being stressed out at work or just boredom. Think about your personal triggers to avoid certain situations (e.g. happy hours) and finding new paths home (e.g. different routes to your home). If you are having feelings, remember to breathe deeply and write in a journal about your thoughts and feelings. If you need someone to talk to, call a friend. There are signs prior to you acting (e.g. you stop going to meetings). Do not glamorize your past. Act immediately with the acronym H.A.L.T: Hungry? Angry? Lonely? Tired? Address those first.
Cultivating New Hobbies and Healthy Routines
Drink at the appropriate time of day then take this back. Go to a gym; run trails; paint or read; volunteer at a shelter – these will help fill your joy gaps. Example: one person became an avid hiker which cleared his mind. He had friends who were also sober and would hike together. Having an established routine is critical in recovery and provides stability during the day. An example is drinking coffee in the morning and walking in the evening. Small successes will build on each other.
According to Anne Fletcher (expert on Recovery), “Create an enjoyable sober lifestyle.” You can do this with these activities.
Conclusion: Embracing a Life Beyond Alcohol
There are many phases of ceasing to drink alcohol, including withdrawal (to be safe), therapy (to find why you started drinking), changing your way of life (to find your strength), and relapse prevention planning (to keep you accountable). Everyone can overcome their addiction to alcohol. With aid, that is.
Visualize having mornings that are no longer fuzzy; playing with your children and laughing; chasing after your dreams without any reservations. That is your reward at the end of this journey. Now take that first step towards sobriety by calling a hotline, finding an Alcoholics Anonymous meeting or both. Your sober life is waiting for you. Start your journey today!
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