Twelve million alcoholics in the United States need help quitting.A period of about a week is the time when your body rids itself of alcohol.As long as the doctor deems the process safe, you can try to do it at home.
Step 1: Take a look at your drinking and lifestyle habits.
Some people develop a dangerous addiction to alcohol.If you have any of the following symptoms, you should consider quitting drinking.There is drinking in the morning.Alone drinking.Feelings of guilt after drinking.Trying to hide your drinking.You can't stop yourself once you have a drink.You have experienced withdrawal symptoms after not drinking for a while.
Step 2: Evaluate your goal.
You need to set a concrete goal after you decide to cut back on alcohol.Write out "I will stop drinking alcohol on this date" if you want to quit completely.You will quit when you set a specific date.This will give you a goal to aim for.For health reasons, you would like to only drink on Friday and Saturday.This is called harm reduction.As of this date, I will only drink on Fridays and Saturdays.It's important to set a date for when this will start.To be aware of how many drinks you have consumed and how you are feeling, build up your ability.If you increase your ability to be aware of when you are drinking too quickly or drinking more when around strangers, you will be able to choose how many drinks to allow yourself.You will be able to control your drinking if you know more about it.You may or may not need a full cleanse if you only plan on reducing your intake.It's still necessary if you drink a lot.A reduction in an addictive substance can lead to withdrawal.
Step 3: You should announce your goal.
Inform the people around you of your plans.You can start building your support system when you begin your cleanse.Let the people around you know what you need.It could be as simple as asking them not to offer you drinks, or as complex as requiring them to not drink around you at all.Make sure you are aware of your needs.Make your goals clear to your friends who used to drink with you.Many people cave to peer pressure.You may need to distance yourself from these people if they don't support your goal.
Step 4: Alcohol can be removed from your home.
You may not be able to control your cravings when you experience withdrawal symptoms.Keep alcohol out of your home.
Step 5: Get support from outside.
To get support for quitting and to find others with similar issues, attend an AA meeting.You can attend meetings before you start the cleanse.
Step 6: You should visit your doctor.
If you do not consult your doctor before embarking on a cleanse, it can be very dangerous.They can tell you if self-detoxification is a good idea.If you are an alcoholic, you may need medical attention.You can get vitamins and supplements from your doctor.It is possible for your doctor to write a letter for medical leave to make sure you don't lose your job.
Step 7: You can have a friend or family member stay with you during the detox period.
A cleanse shouldn't be done alone.There are a number of dangers associated with a cleanse.Some people plan on calling for help if they need it, but this isn't a safe plan.You could lose consciousness before you reach the phone if you have withdrawal symptoms.In case of emergencies, you'll need someone there.He will need to stay with you for 24 hours a day for the first 3 days, and will have to check in on you throughout the week.
Step 8: The risks and symptoms of alcohol withdrawal can be learned.
It will not be a pleasant experience.If done wrong, it can be fatal for heavy drinkers.You and the person staying with you should be prepared for the following symptoms to occur within a few hours of your last drink and last until day 3 or so.They can last up to a week.There is a severe headaches.Night sweats.The heart rate is rapid.Dehydration and nausea.Dehydration.The person is shaking.Mental symptoms include confusion, depression, and anxiety.There are more severe symptoms.Delirium tremens occur between 24 and 72 hours after the last drink and are characterized by body tremors.They affect people who have been drinking for a long time.
Step 9: Know when to seek help.
The person staying with you should know when it's time to call for help.If you experience any of the following, your partner should take you to the emergency room.A high temperature of 101 or higher.Seizures or convulsions.There are either visual or auditory hallucinations.Constantly vomiting or dry heaves.It can be violent or extreme.Dts.
Step 10: You should stock your home with food and water.
If you don't feel like leaving your home, your partner should leave you alone for a few days.It's important to have fresh food and water in your house for several days at a time.You can make meals when you aren't feeling well by freezing small dishes.You want healthy foods to replace the vitamins you're losing.Fresh fruits and vegetables are good choices when shopping.Chicken, fish, or peanut butter are high in calories.Oats are used to control blood sugar.A bowl of soup.Soft foods like soup are good for people who lose appetites during withdrawal.There are vitamins and supplements.It's common for heavy drinkers to have a deficiency in vitamins, so you'll have to replace them.There are good choices for vitamins B, C, and magnesium.Use supplements that have been approved by your doctor.
Step 11: Request a week off from work.
You won't be in shape to go to work.It may take up to 7 days for the worst of the symptoms to go away, so if you start on a Saturday, you should stay home the following week.Get your doctor to write a letter for medical leave if he or she thinks this is necessary.
Step 12: Write a letter to yourself.
If you want to quit drinking, you can write a letter to your sober self in the early hours of the day.The physical withdrawal symptoms make the process difficult, so you can read this letter for motivation.Who do you want to be?What are you ashamed of?Negative emotions should not be pushed away.Write down who you are quitting drinking for, how you hurt yourself, and those you love.Write out the values you want to live by.
Step 13: It is a good idea to practice "grounding" techniques.
"Grounding" is a series of research-backed techniques that can help you get through extreme cravings by focusing on the present moment.If you notice what's right in front of you when a craving hits, you can ground yourself.As long as it takes for the craving to pass, keep going.If one of the techniques isn't working, you can change it.Depict the details of your environment without judging them.The carpet is thick and soft, the walls are blue, there is a crack in the ceiling, and the air smells fresh.You can distract yourself by naming items in a category.If you want to ground yourself physically, do a simple exercise or run your hands over a textured surface.Think of your favorite foods or TV characters.Say something like "I've got this" to help you cope.
Step 14: Drink lots of water.
You can easily get sick from withdrawal.To replace lost fluids, be sure to drink enough water.Sports drinks can be used to replace lost electrolytes, but you should only drink one or two a day with your partner.The high sugar content in these drinks can make you sick.
Step 15: Eat as much as you can.
You still need nutrition to get through this even though you won't have a lot of appetite.This could make you sick if you force yourself to eat large meals.If you are too weak to leave the house, eat the small frozen dishes.If you're going through withdrawal, focus on foods that will give you the nutrition you lost.
Step 16: Get some fresh air.
It will make you feel sick if you stay inside for a while.Getting fresh air and sunlight can make you feel better.
Step 17: Exercise.
You won't be in shape to run a marathon or lift weights, but you should move around as much as you can.Being sedentary is bad for your health.Depression and anxiety can be fought with physical activity.Get up to stretch once in a while and take short walks to keep your body moving.
Step 18: Take care of your condition.
Let your partner know how you're feeling.It will let him know if he should get medical help for you.
Step 19: If you need professional help, consider it.
The physical and mental symptoms of alcohol withdrawal are what cause people to cave during the process.This doesn't mean you're weak.You need to try again.You may need specialized supervision if this is the case.Attend a facility to get through the process.
Step 20: Expect some residual effects.
You could feel some effects for several weeks even though your withdrawal symptoms should be gone in a week.Irritability, headaches, and insomnia are included.
Step 21: You should seek psychological counseling.
Depression, anxiety, and many other psychological issues are suffered by recovering alcoholics.These problems need to be addressed with a therapist or counselor.If you don't address your mental health, you have a high chance of relapsing.
Step 22: You can join a support group.
You need a support network to help you get through your battle with alcohol.A support group is a great resource.Many of the people in these groups have been through the same thing.If you need help with a craving, call them.
Step 23: New hobbies and interests can be found.
Living a healthy life means finding new activities to replace the ones you used to do.Think about activities you used to enjoy but haven't done in a while.It is possible to put you in a positive state of mind by reviving old hobbies.Volunteer work is a hobby that gives you a sense of purpose.
Step 24: Do not replace your addiction.
Recovering alcoholics replace alcohol with other substances.These addictions can be harmful.Living without the addiction is more important than replacing it.
Step 25: Don't let cravings get you down.
You will have cravings for alcohol.There are a few things you can do to manage this.It's a good idea to avoid your triggers.You should avoid people and places that give you the urge to drink.If old friends try to get you to drink, you may have to cut them out of your life.Practice saying no.If you're offered a drink, you should be prepared to turn it down because you won't always be able to avoid alcohol.When you have a craving, distract yourself.You can forget about the alcohol craving by taking a walk, listening to music, or going for a drive.Talk to people.Don't hide your cravings and be open about them.Whenever you have a craving or feel weak, talk to your sponsor or mentor.You should remind yourself why you stopped drinking.Think about how hard it was to stop drinking when you get an urge.
Step 26: There will be some setbacks.
Recovering alcoholics are prone to relapse.You've failed if you slip up once.Use all the skills you've learned to overcome this challenge.You should stop drinking immediately and get away from drinking.Tell your sponsor what's happened by calling him.It doesn't have to ruin your progress.