How To Stop Drinking: 14 Tips For Success - Healthline

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9 Accessible Ways to Stop Drinking Alcohol

Medically reviewed by Andy Watkins-McCall, MD, MPH — Written by Crystal Raypole — Updated on November 21, 2024

Consider health
Go deep
Make a plan
Talk about it
Change it up
Prep for detox
Nurture yourself
Know your why
Professional help
FAQ
Takeaway

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.

From month-long sobriety challenges to the Sober Curious movement, more and more people are taking a closer look at the role alcohol plays in their lives.

Whether you’re looking to cut back or take an indefinite break, these tips can help you create a plan that works for you.

Alcohol withdrawal can have dangerous effects

It’s important to know that if your body has developed a strong dependence on alcohol, trying to quit “cold turkey” can be hazardous to your health. For some people, it’s best to get professional help when creating your reduction plan.

Talk with a doctor to learn more about the safest ways to quit drinking alcohol. You can also learn about the options for in-patient recovery in this article.

1. Examine alcohol health effects

Alcohol can affect your health in many ways. Even drinking moderately can leave you feeling groggy, foggy, or hungover. The more you drink, the more likely you notice other health effects, too, like:

disrupted sleep
digestive issues
memory problems
increased anxiety, depression, and irritability
disagreements and other conflict with loved ones

Learn more about the health effects of drinking alcohol.

2. Take some time to explore your relationship with alcohol

A key first step in giving up anything is identifying why you’re doing it.

Figure out how much you actually drink

Maybe you don’t think you depend on alcohol exactly, but you still wonder whether you might be drinking too much.

Say you don’t have any cravings when you go without drinking. All the same, “a quick drink” often turns into three or four drinks. When you’re having a good time, you find it hard to stop, especially in the company of friends having the same amount.

How much is too much? Learn more about alcohol intake.

Identifying triggers

Knowing why you drink is essential, says Cyndi Turner, LCSW, LSATP, MAC, a Virginia therapist specializing in addiction treatment and alcohol moderation.

She explains that knowing why you drink alcohol can help you explore alternative ways to address those issues more productively. Common alcohol triggers include:

relationship stress
social events
trouble at work
insomnia
prior experience with trauma or PTSD
stress from mental health conditions

Becoming more aware of your alcohol triggers and reasons for drinking can help you plan ways to help manage the urge to drink.

3. Consider your approach

You might know you want to give up alcohol entirely. But maybe you’re unsure about quitting completely and don’t want to hold yourself to that goal.

What’s most important is to look at your drinking habits and find a way to cut back that works for you.

It’s possible to develop a better relationship with alcohol and make more mindful, informed choices about drinking without total sobriety.

4. Talk about it

Letting others know about your choice to stop drinking may help motivate you to stick with your decision.

Family and friends can provide encouragement and support when you stop drinking. By opening up about your relationship with alcohol, you might also encourage others to explore their own drinking habits.

Turner notes the importance of bringing along a trusted support person when attending events that involve alcohol. It’s often easier to turn down a drink when you don’t have to do it alone.

Finding or reaching out to other sober people can also help. Learn more about alcohol support groups.

Practice what to say

When you turn down a drink, people might ask why. You’re not obligated to offer details, but it can help to have a go-to response ready:

“I’m the designated driver.”
“I’m cutting back for my health.”
“I don’t like the way drinking makes me feel.”
“I don’t like how it tastes.”

If you know that some situations have high peer pressure around drinking, you shouldn’t feel bad if you choose to rely on a white lie like “I’m allergic.” or “It interacts with my medications.” to ease the refusal.

That said, you don’t need to say anything more than “No, thanks.”

Practicing your refusal ahead of time can help you feel more comfortable and confident when you find yourself in a situation that involves alcohol.

5. Change your environment

Research shows that most people believe that drinking can make them feel better. However, when alcohol makes up part of your typical routine, drinking can become something of an automatic response, especially when you feel stressed or overwhelmed.

You may not need to completely reinvent your life to quit drinking, but making a few changes in your surroundings to help avoid alcohol triggers can make a big difference.

Remove alcohol: Alcohol in your house can tempt you when you’re trying to quit. If you feel like having a drink, knowing you’ll have to go out and make a purchase can deter you long enough to find a good distraction.
Find a go-to drink: Choosing the right replacement beverage can help you stand firm in your desire to stop drinking. Water, flavored seltzers, teas, and other beverages can all help replace alcohol.
Keep busy: When you tend to drink at a certain time of day, doing something else is one of the best ways to distract you from old habits to help break that pattern. Activities that get you out of the house and moving often help most.
Change your hangout: If you and your friends often hang out at bars, you might suggest other alcohol-free activities. If your friends know that you’re reducing or going sober, they can also offer their support.

When your desire to drink aligns more with your mood than any particular time of day, having a few alternative coping methods ready can help:

Instead of taking a drink to calm anxiety, try affirmations, deep breathing, or meditation.
Comfort yourself when feeling lonely by reaching out to a loved one or watching a favorite movie.
Start an exercise routine to help burn off energy and distract from cravings.

6. Prepare for potential alcohol detox

People who are more dependent on alcohol may start to experience what’s known as alcohol detox when they significantly cut back on or stop drinking. This happens as your body begins to remove alcohol from your system. Detox can bring on alcohol withdrawal symptoms such as:

anxiety
headache
fatigue
insomnia
mood changes
shaking
sweating

Talk with a healthcare professional if you’re concerned you may experience detox symptoms when quitting drinking or cutting back. Together, you can come up with a plan to get through it.

Learn more about the symptoms of alcohol withdrawal.

7. Make time for self-care

Quitting drinking can be stressful. If you turn to alcohol to manage emotional distress, the added overwhelm can prompt the urge to drink, making success seem even more out of reach.

It’s common to experience difficulty when making big changes, but good self-care practices can help you manage overwhelming feelings and take care of your mind and body.

Prioritize wellness

Feeling at your best physically can boost resilience and emotional strength, equipping you to weather challenges that trigger the desire to drink.

By avoiding alcohol, you’re taking a big step toward improving physical health. As you begin to notice those health benefits, you’ll likely feel more energized and inspired to keep up your progress.

Other tips to consider:

Stay hydrated.
Eat regular, balanced meals. Try to include foods that increase energy and boost mood.
If you can, get regular physical activity. Try hiking, cycling, dancing, or roller-skating for enjoyable ways to stay active.
Make better sleep a priority. A good goal for most adults is 7 to 9 hours.

Rediscover hobbies

Many people use alcohol to cope with boredom. Satisfying hobbies can distract you from wanting to drink, but they also help you relax — something everyone needs to do.

Keep a journal

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.

Exploring, in writing, what you find difficult and when you most want to drink can help you notice patterns that offer more insight into your alcohol use. Comparing the emotions that come up when you have a drink with the feelings you experience when abstaining also helps you recognize when drinking doesn’t fix the problems you’re trying to manage.

At the end of the day, one of the most important tools you have at your disposal is self-compassion. Instead of criticizing yourself for having a hard time or slipping up and having a drink, remember that no one’s perfect. What matters most is your ability to maintain an open, curious outlook as you learn what does and doesn’t work for you.

8. Know your why

You might run into obstacles along the way that tempt you to drink. Keep in mind the reasons you chose to cut back on or quit alcohol.

Consider writing them down and keeping notes on hand, so you have a physical reminder to look at when you need it to help motivate you to stay the course. For some people, it can be helpful to wear something like a bracelet to always have a reminder on hand when you need it.

9. Reach out for support

Quitting alcohol alone is harder for some than others, but there’s no need to go it alone. If you’re having difficulty sticking to your goal or just want some extra guidance, consider reaching out for professional support.

If you feel comfortable doing so, discuss your challenges with your primary healthcare professional. Finding a therapist can also be a great starting point if you’re uncomfortable opening up to your healthcare professional.

It might also be worth checking out a 12-step program in your area, like Alcoholics Anonymous or SMART Recovery, to see if it feels like something that might be useful for you.

You may also consider joining an online support group to help you feel less alone.

Remember to reach out to your friends, family, and other loved ones for support, too. They can help you create an environment that will set you up for success and remove unnecessary temptations.

Frequently asked questions

What does drinking alcohol do to your body?

Over time, drinking alcohol excessively can lead to health problems such as high blood pressure, heart disease, and stroke. It is also associated with the risk of certain cancers and may damage your immune system. It can also affect your brain, causing cognitive difficulties.

Learn more about how alcohol can affect your brain and mind.

How much alcohol is OK to drink?

The 2020-2025 Dietary Guidelines for Americans states drinks should be limited to two or less a day for males or one drink or less a day for females. A standard drink size equals 12 ounces (oz) of beer, 5 oz of wine, or 1.5 oz of distilled spirits.

Learn more about how much alcohol is too much.

What happens to your body when you stop drinking?

Within just a month of not drinking, your body can begin to reap the benefits. Your liver can start to heal, your risks of heart disease and cancer go down, and you may begin to sleep better. Your brain function can also begin to improve.

That said, If you’ve been drinking excessively, then stopping drinking cold turkey can lead to withdrawal symptoms. In some cases, medical support may be required.

Learn more about what happens to your body when you stop drinking for 30 days.

What is a relaxing drink to replace alcohol?

Instead of alcoholic drinks, try drinking mocktails, which can give you the flavor of a mixed alcoholic drink without the harmful effect. Other options include:

alcohol-free wine
nonalcoholic beer or cider
bitters
ginger beer or root beer
punches or juice mixes

Learn more easy mocktail recipes.

Takeaway

Quitting drinking can take time. Treat yourself kindly if it doesn’t stick at first. Whether your end goal involves complete sobriety or more mindful drinking, you’re still doing your brain and body a big favor.

Learn more ways to explore your relationship with alcohol.

Crystal Raypole has previously worked as a writer and editor for GoodTherapy. Her fields of interest include Asian languages and literature, Japanese translation, cooking, natural sciences, sex positivity, and mental health. In particular, she’s committed to helping decrease stigma around mental health issues.

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Alcohol use and your health. (2022).https://www.cdc.gov/alcohol/fact-sheets/alcohol-use.htm
Alcohol facts and statistics. (2023).https://www.niaaa.nih.gov/publications/brochures-and-fact-sheets/alcohol-facts-and-statistics
Alcohol's effects on the body. (n.d.).https://www.niaaa.nih.gov/alcohols-effects-health/alcohols-effects-body
Dietary Guidelines for Americans, 2020-2025. (2020).https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials
Handling urges to drink. (n.d.).https://www.rethinkingdrinking.niaaa.nih.gov/tools/Interactive-worksheets-and-more/Stay-in-control/Coping-With-Urges-To-drink.aspx
Sayette MA. (2016). The effects of alcohol on emotion in social drinkers.https://www.sciencedirect.com/science/article/abs/pii/S0005796716301000
Thinking about a change? (n.d.).https://www.rethinkingdrinking.niaaa.nih.gov/Thinking-about-a-change
Turner C. (2020). Personal interview.
What is a standard drink? (n.d.).https://www.niaaa.nih.gov/alcohols-effects-health/overview-alcohol-consumption/what-standard-drink

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Medically reviewed by Andy Watkins-McCall, MD, MPH — Written by Crystal Raypole — Updated on November 21, 2024

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