For some, giving up alcohol is something that can be achieved with a little effort. But for people who have developed alcohol dependence, or who have had a long-term a tendency to drink, or are social drinkers, stopping drinking can be much more challenging and may require medical intervention.

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The most important first step is to understand that there is no single approach that works for everyone because there are many individual differences, including: how each person metabolises alcohol is difference, each person's tolerance levels to alcohol is different, a person's specific genotype may influence a person's propensity to develop alcohol dependence, and medications or other drugs which may interact with how alcohol is processed in the body (potentially amplying it's effects). Therefore, the most effective method to give up alcohol relies on how much you drink, how regularly you drink, whether you experience strong cravings or withdrawal symptoms, and what role alcohol plays in your life.​

 

 

Should I give up alcohol?

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The best starting point to tackle whether you should give up drinking alcohol is to examine what drinking is doing in your life, rather than focusing only on how much you drink. These are cases where it would be sensible to consider stopping alcohol:

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• you regularly drink more than you intend

• you find it difficult to stop once you start drinking

• you frequently think about when you will have your next drink

• you use alcohol to manage stress, anxiety, boredom or difficult emotions

• drinking is affecting your sleep, relationships, work or health

• you have tried to cut down but repeatedly return to drinking

• you experience cravings or withdrawal symptoms when you do not drink

• you feel that alcohol has become something you need rather than something you choose

• Alcohol plays a role on managing other drugs you take

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In many cases, wanting to quit alcohol for good needs support. ​​

 

How to quit alcohol safely

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Before deciding to stop drinking, it is important to consider whether you may be physically dependent on alcohol.

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If you regularly drink heavily or experience symptoms such as shaking, sweating, anxiety, nausea, vomiting, a racing heart or difficulty sleeping when you stop drinking or reduce your intake, never stop drinking abruptly without medical advice.

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Alcohol withdrawal can sometimes become serious or life-threatening. Withdrawal can include severe tremors, confusion, hallucinations and seizures. In these cases, the NHS advises people who experience withdrawal symptoms to obtain medical help before trying to stop drinking without professional help.

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If you think you may be dependent on alcohol, a doctor or specialist alcohol treatment service can assess your drinking and help you decide the safest way to stop. In some cases, medically supported alcohol reduction and withdrawal management may be appropriate.

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There is an important distinction between how to quit alcohol safely and simply deciding to stop drinking.

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How do I give up alcohol?

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Once you found a safe path to stop drinking, it can help to view quitting as a process with ups and downs along the way to recovery.

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1. Decide what you want to change:

​Be specific about your goal. For some people, that means going teetotal. For others, this may involve controlled drinking.

Writing down why you want to stop can help think through this process. Your reasons might include improving your health, relationships, sleep, mood, finances or quality of life.

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2. Understand your drinking triggers:

​One of the most important parts of quitting drinking is understanding what makes you want to consume alcohol. Common triggers can include:

• stress

• anxiety

• loneliness

• boredom

• associating drinking with socialising

• arguments or relationship difficulties

• particular times of day

• certain people or places

• feeling overwhelmed after work

• using alcohol as a reward

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When you understand your triggers or what drives you to drink, you can start tackling these issues.

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How to stop stress drinking

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For many people, alcohol becomes a way of coping with stress. Many think: “I need a drink after today,” or plan to drink as soon as they are home.​ In such cases, simply removing alcohol without addressing the underlying stressor can leave you vulnerable to a quick relapse.

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A way to tackle the stressor trigger is to identify what you are actually trying to achieve when you drink: are you trying to relax? Switch off? Sleep? Escape difficult thoughts? Feel more confident socially?

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Once you know the function alcohol is serving, you can work on alternative, healthier ways of meeting that need. This might involve exercise, relaxation techniques, social support, psychotherapy, structured routines or learning new ways to manage difficult emotions.​ Quitting alcohol is not just about forcing yourself to simply stop alcohol. Quitting alcohol also involves changing the patterns and coping strategies that have developed around drinking.

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Tips for giving up alcohol

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If you are ready to stop drinking, the following strategies may help:

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• Tell someone you trust about your decision.

• Identify the situations in which you are most likely to drink.

• Plan alternatives for times when you would normally have alcohol.

• Remove alcohol from your immediate environment where appropriate.

• Prepare for social situations where alcohol will be available, or avoid such situations.

• Keep track of cravings and notice what triggers them.

• Develop strategies for managing stress without drinking. This may involve psychotherapy.

• Build a routine that supports sleep, exercise and regular meals.

• Consider professional or peer support if you are finding it difficult to stay alcohol-free.

• Remember that the occasional relapse is part of the journey towards abstinence.

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The NHS similarly recommends identifying drinking patterns, avoiding situations where you are likely to drink, finding alternative activities and seeking support.

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Not drinking alcohol for a week: what should I expect?

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The first week not drinking alcohol can be difficult, especially if you have been drinking heavily or have become physically dependent. In such cases, the first few days can involve withdrawal symptoms rather than immediate improvements. As withdrawal unfolds, the first 48 hours are critical. Withdrawal symptoms can begin within hours of the last drink and can include anxiety, sweating, shaking, nausea, difficulty sleeping and a racing heartbeat. More severe withdrawal can involve hallucinations, confusion or seizures. ​​For heavy drinkers, not drinking for a week goes beyond determination. Withdrawal symptoms can be very strong and if you are heavily dependent on alcohol, medical advice should come before deciding to stop on your own.

 

After a week, some people report improvements in sleep, energy, mood or concentration, although experiences vary considerably. 

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What I noticed when I stopped drinking

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Abstinence is different for everyone, and changes can involved changed patterns in sleep, energy, mood, concentration or relationships. Others initially find that stopping drinking exposes emotions, routines or social situations that alcohol had previously helped them avoid.

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The longer-term challenge of staying alcohol-free involves learning how to respond differently to cravings, stress, difficult emotions and situations in which drinking previously felt automatic.

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How to stay off alcohol

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Stopping drinking is the first milestone, and staying off alcohol is the next milestone. Relapse prevention is therefore an important part of long-term recovery.​ Relapse prevention involves cognitive-behavioural therapies help you understand the psychological and behavioural patterns behind alcohol use and develop strategies for managing them to effectively tackle spontaneous triggers to drinking. Having a plan for these situations can make it easier to act before a craving becomes overwhelming.

 

Evidence-based alcohol treatment can also include behavioural therapies, medical support, medication and longer-term relapse-prevention support depending on the individual's circumstances.

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How to quit alcohol for good

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If your goal is quitting alcohol for good, think beyond the initial decision to stop drinking. Long-term change may involve:

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• understanding why you drink

• identifying specific triggers

• developing alternative coping strategies

• changing routines associated with drinking

• strengthening your support network

• learning how to manage cravings

• addressing anxiety, stress or other underlying difficulties

• preparing for high-risk situations

• developing a plan for maintaining sobriety

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Detoxification can be an important first step for someone who needs medically supported withdrawal, but detox alone does not address the longer-term behavioural and psychological aspects of alcohol use.

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I've stopped drinking alcohol; what happens next?

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If you have already stopped drinking, you may now be asking: “How do I stay alcohol-free?”​. The key is building a life in which alcohol becomes less central.​ If you have tried to stop before and started drinking again, this does not mean that you have failed. It may mean that you need a different strategy, more support, or are still in the journey towards long-term abstinence. The initial, occasional relapse is part of the recovery journey.​ This is why a structured approach to treatment provides the accountability, psychological support and relapse-prevention skills needed to make a lasting change.

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How to get off alcohol if you've tried before

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If you've tried to give up alcohol before but found yourself drinking again, consider what happened immediately before you returned to drinking: did you experience stress? A difficult relationship situation? A social event? A strong craving? Poor sleep? Feelings of anxiety or low mood?

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Understanding what triggered a return to drinking can provide useful information for your next attempt to achieve lasting change. Specialist treatment can help identify the aspects drawing you back into drinking and provide practical strategies for managing them.

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When should I seek professional help to quit drinking?

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You should consider professional help if you:

• cannot stop drinking despite wanting to

• experience withdrawal symptoms when you stop

• regularly drink heavily

• have repeatedly tried to quit without success

• use alcohol to manage stress or difficult emotions

• experience strong cravings

• are worried about the effect alcohol is having on your health or relationships

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At The OAD Clinic, the Stop Drinking Programme is designed to address the psychological and behavioural side of quitting alcohol. The programme helps patients understand alcohol dependence, identify triggers, develop coping mechanisms and work on relapse prevention, alongside other treatment where clinically appropriate. The OAD Clinic offers alcohol detoxes, and controlled drinking treatments for those who want to simply reduce their alcohol intake.

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How The OAD Clinic can help you stop drinking

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If you are ready to stop drinking for good, want to reduce your alcohol intake, or need a detox, professional support can make the process go much smoother, more effective and faster.

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The OAD Clinic's Stop Drinking Programme provides a personalised approach based on the individual's circumstances and readiness for change. The programme is available in different stages, from a three-week programme through to a more comprehensive 12-session programme. Feel free to contact us for a free evaluation over the phone to talk about options and see how we can help.

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If you are concerned about your drinking or unsure whether stopping suddenly is safe for you, speak to a doctor or qualified alcohol treatment professional before attempting to stop.

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Frequently Asked Questions

 

​How long does the Stop Drinking Programme last? The Stop Drinking Programme is based on a gradually immersive protocol and can last 3, 6, or 12 weeks depending on what you would like to learn and uncover as part of a therapy enabling you in the best way to leaving alcohol for good. Each programme is designed to inform you about understanding dependence and the different coping mechanisms that can be utilised in your recovery journey.

 

Can I receive other treatment alongside the Stop Drinking Programme? Yes. The Stop Drinking Programme can be used as a supplement to other alcohol treatments including medication and monitoring of alcohol intake. The programme itself is designed to help with quitting alcohol by helping you understand what your dependence means, where it may stem from, and how to manage it safely. As a result, the Stop Drinking Programme is meant to tackle the "mind" side of quitting alcohol as an addition to ongoing medical treatment.

 

What can I learn from the Stop Drinking Programme? The Stop Drinking Programme can help you quit drinking alcohol by helping you understand what fuels your dependence and how to let go of it. This includes learning what alcohol dependence means, your triggers and habits, the coping mechanisms available to manage it, and relapse prevention strategies to stop you from being at the mercy of cravings and temptation.The programme will also come with flexible treatment plans, catering to your specific needs and preferences which may depend on the severity of your alcohol dependence. In the end, you receive a transformative and personalised treatment plan that helps you stop using alcohol safely.