If consuming alcohol has had a detrimental impact on your life, it's not unusual that it took you some time to make the decision to address this issue since in the UK, enjoying drinks is quite common. "Alcohol acts as a social facilitator and is deeply ingrained in our culture," explains Sally Marlow, who specializes in public understanding of mental health research at King’s College London.
numerous individuals experience some of life's most enjoyable moments while drinking alcohol. However, to embrace this reality, we must also consider keep in mind the damage it might lead to "Dependence occurs when your alcohol consumption becomes so normalized that your body cannot operate without it," she explains.
For individuals who have resolved to stop smoking, an increasing number of British people are also taking this step. According to surveys conducted in 2023, 30 percent of men and 26 percent of women expressed their desire to quit. cut down on their alcohol consumption this year according to Alcohol Change UK Here’s how you can accomplish this safely.
- Understanding alcohol dependence
- Prepare to quit alcohol
- Determine what suits you best
- Understanding withdrawal
- Dealing with withdrawal symptoms
- Maintaining sobriety
- Where can I obtain assistance?
1. Recognize your dependency on alcohol
According to Drinkaware About 6 percent of UK adults engage in high-risk drinking or show signs of possible dependence on alcohol. Additionally, 27 percent of drinkers in the UK participate in binge drinking—consuming five or more drinks within roughly two hours for men, or four or more drinks within two hours for women, as stated by the data. National Institute on Alcohol Abuse and Alcoholism
Signs you could possibly have an alcohol dependency:
- It's challenging for you to abstain from alcohol momentarily.
- "If you're wondering whether you might have an issue with drinking, the likely answer is probably yes," states Professor Marlow.
- You have to drink more potent beverages to get the desired impact.
- The issues caused by your drinking exceed the social advantages you gain from alcohol.
- You can't perform your duties correctly because of drinking, or you might have been fired as a result of alcohol consumption.
- You're spending more on beverages than your budget allows.
- You sense that alcohol has power over you.
- Your ability to manage impulses weakens. "Each neuron in your brain interacts with alcohol, and this impacts how your brain influences your behavior," according to Professor Marlow.
- You seek reasons to head out for drinks and hang around with individuals you dislike just so they can join you in having a good time.
- Your sleep gets interrupted frequently, causing irritability.
- People close to you suggest cutting back on what you consume.
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2. Get ready to stop
Based on the degree of dependency, Professor Marlow recommends beginning with resources provided by organizations like Club Soda, which promotes conscious alcohol consumption. Additionally, he suggests looking into information offered by Alcohol Change UK. website It also provides guidance, assistance, and interactive resources for individuals looking to reduce consumption or quit altogether.
Individuals with greater dependency should reach out to their general practitioner for guidance and potential referrals if they require medical assistance. Meetings held by Alcoholics Anonymous are open to all; thus, joining one might serve as your initial step.
Professor Marlow recommends using either sick leave or vacation for some time away from your job. She clarifies, "This condition qualifies as an ailment, and distancing oneself represents a phase of poor health. You shall recover eventually but must prioritize self-care."
It’s wise to keep non-alcoholic options on hand for social gatherings where you might feel tempted to drink. For instance, Sentia Spirits is an uplifting beverage made from plant-derived components that have been scientifically shown to stimulate 'GABA' in your brain—a chemical linked with feelings of friendliness and openness.
3. Determine the most effective approaches to cease alcohol consumption
If you rely on alcohol to get through the day, it's advisable to consult with a healthcare professional for assistance in handling your withdrawal symptoms.
Certain individuals might be given medications to aid in maintaining sobriety. Additionally, you could opt for joining support groups, receiving prolonged counseling sessions, collaborating with an advisor specialized in alcohol dependency, or engaging in therapeutic conversations like cognitive behavioural therapy Although private rehabilitation services exist, they generally attract fewer people.
Each person is unique, and various paths can be effective for different individuals based on numerous elements such as the degree of dependence, surroundings, availability of resources, and interpersonal connections.
- ‘ Brief intervention. You might receive this from the NHS. It’s a brief counseling session lasting approximately five to ten minutes. The discussion includes the risks linked to your drinking habits, guidance on decreasing consumption, information about alcohol support resources, and an exploration of any emotional concerns related to your drinking behavior.
- Group therapy . A 2021 review Of studies focusing on group therapy for substance use disorders, featured in the journal Substance Use, Therapy, Prevention, and Policy , found that individuals undergoing group therapy for substance use disorders showed greater progress in standard metrics like abstinence and usage rates when contrasted with approaches that didn’t incorporate group sessions.
- Motivational interviewing This therapeutic approach seeks to promote behavior modification by addressing ambivalence concerning alcohol abstinence. Certain therapists provide this technique.
- Cognitive behaviour therapy (CBT) This aims at questioning and altering distorted thinking patterns and detrimental behaviors, enhancing emotional management skills, and establishing individualized coping mechanisms.
- Mindfulness . A systematic review Of the 11 studies reviewed, mindfulness proved effective in addressing alcohol use disorders when compared to no treatment or control conditions.
- Medication Common medications utilized include disulfiram (Antabuse), which discourages drinking by inducing illness upon consumption of alcohol; naltrexone and acamprosate, these assist in decreasing alcohol cravings and making the withdrawal process easier.
- Peer-to-peer support networks And mentorship programs like SMART Recovery and Alcoholics Anonymous.
4. Understand withdrawal
People with an alcohol dependence who cease consuming alcohol might encounter withdrawal symptoms varying from intense cravings and migraines to more severe conditions such as convulsions, visual or auditory hallucinations, and disorientation, based on how reliant they were on alcohol.
Professor Marlow elucidates: "Alcohol interferes with neurotransmitters. When someone has consumed large amounts over many years, they essentially constrict the electrical activity within their brain. Removing alcohol abruptly leaves these systems akin to tightly wound springs brimming with excessive electrical impulses. This is why doctors advise against quitting 'cold turkey' for those who are severely reliant on alcohol; attempting this could result in fits—specifically, alcohol withdrawal seizures—and potentially lead to deadly consequences."
A 2008 paper published in the journal Alcohol Research and Health outlines the mechanisms involved in dependency, cessation, and recurrence. It enumerates common characteristics of alcohol withdrawal symptoms as:
- Indicators of increased activity in the autonomic nervous system include a quickened heart rate, raised blood pressure, profuse perspiration, and trembling.
- Overactivity of the central nervous system (CNS) can lead to symptoms such as muscle jerks and stiffness, along with potential hallucinations and delirium tremens (a sudden state of disorientation and confusion), which represent the most extreme cases during withdrawal.
- A condition marked by distress and mental unease, potentially involving symptoms like irritation, restlessness, worry, and dissatisfaction, along with disruptions in sleeping patterns and an incapacity to derive joy from experiences.
Professor Nutt points out that an individual consuming two daily units of alcohol might encounter mild withdrawal effects like disrupted sleep patterns and heightened anxiety. Therefore, abstaining from alcohol could be simpler for this person compared to someone with higher tolerance levels, who would likely face more intense withdrawal reactions.
5. Manage withdrawal symptoms
Once you cease consuming alcohol, your body undergoes a phase of detoxification during which withdrawal symptoms typically peak. The method and setting for this detox process depend on the severity of your alcohol dependence.
If the case is minor, you might manage the detox process from home without needing medications since your withdrawal symptoms ought to be relatively light. Before stopping alcohol consumption, always consult with an expert if dependency exists.
If you consume large amounts of alcohol (over 20 units per day If you've had previous experiences with withdrawal symptoms, you might also consider detoxing at home using medication under the guidance of a healthcare provider. Typically, a sedative known as chlordiazepoxide is utilized for this process.
- While undergoing the detox process, ensure you consume ample liquids (approximately 3 liters daily). Nonetheless, refrain from ingesting significant quantities of beverages containing caffeine as they might exacerbate your sleeping difficulties and induce feelings of anxiousness.
- Have your meals at normal times regularly, even if appetite eludes you.
- Reduce stress through activities like reading, enjoying music, going for a stroll, and soaking in a bath.
- The National Institute for Health and Care Excellence (NICE) suggests several drugs to address alcohol misuse; consult with your general practitioner regarding them.
- It's crucial to steer clear of every source of alcohol since these can lead to an uncomfortable response too. Items potentially containing alcohol encompass items like aftershaves, mouthwashes, certain vinegars, and perfumes. Additionally, you ought to dodge materials emitting alcoholic vapors, including things like paint thinners and solvents.
In cases of severe dependence, you might have to undergo detoxification at a hospital or clinic.
How lengthy is the withdrawal period?
The peak of your withdrawal symptoms will occur within the initial 48 hours. Over time, these symptoms ought to progressively get better as your system adapts to functioning without alcohol. Typically, this adjustment period lasts between three to seven days since you had your final alcoholic beverage.
6. Maintain sobriety
Leaving substances behind and going through detoxification are initial steps; however, typically more extensive therapy and ongoing support are necessary for sustained abstinence.
Professor Marlow suggests: "Pinpoint your specific triggers and steer clear of individuals who might tempt you to consume alcohol or those with their own unhealthy drinking habits. Physical activity can make a difference. Stay active and connect with a group of people you can talk to for support. This could involve encouraging relatives and friends or participating in online forums."
7. Seek assistance if required
If you're finding things tough, remember you're not the only one going through this. Here are some organizations that can provide assistance as you embark on your path to recovery:
- Alcoholics Anonymous
- NHS
- Alcohol Change UK
- Drinkaware
- Sobersistas
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