If you’ve become dependent on alcohol, cutting it out of your life may produce withdrawal symptoms, such as a rapid heartbeat, high blood pressure, sweating and shaking. Psychological symptoms can include irritability, anxiety and restlessness. Managing stress is crucial for controlling blood sugar levels, as stress hormones can increase glucose production and decrease insulin sensitivity. When these hormones remain elevated, they can exacerbate blood-sugar issues. Practical techniques to manage stress include meditation, yoga, and deep-breathing exercises.16, 17 Prioritizing self-care activities that bring joy and relaxation is equally important.
Expert Tips For Reducing Your Alcohol Consumption
Alcohol use disorder includes a level of drinking that’s sometimes called alcoholism. As you change your drinking, it’s normal and common to have urges or a craving for alcohol. The words “urge” and “craving” refer to a broad range of thoughts, physical sensations, or emotions that tempt you to drink, even though you have at least some desire not to. You may feel an uncomfortable pull in two directions or sense a loss of control. Most addiction therapists will recommend two basic procedures that may differ in numerous ways but have the same central premise. The first is that you cut back your use of alcohol in whatever way you decide and that you then pay attention to what thoughts and feelings emerge.
Alcohol Moderation Management Programs
- Managing stress is crucial for controlling blood sugar levels, as stress hormones can increase glucose production and decrease insulin sensitivity.
- Instead of criticizing yourself for having a hard time or slipping up and having a drink, remember that no one’s perfect.
- However, to become truly free you need more than some tips – you need a method that is beautifully simple to unlock the tips and escape the addiction.
- How you feel when you stop drinking is largely based on how often and how heavily you drink.
- Of course not, in fact – most people who stop drinking with Allen Carr’s Easyway do so without any unpleasantness at all.
Switching from alcohol to nonalcoholic drinks and back can slow you down as well. Holding a drink with lime or lemon may deter others from thinking you are not drinking an alcoholic mixed drink, and they may be less likely to offer you another drink. Remember, you are more aware that you are not drinking your normal amount or that you have reduced your consumption, and others probably aren’t even aware that you made any changes. If one has never exhibited signs of alcoholism, then controlled drinking, a technique or approach that is a form of harm reduction, is a reasonable yet delicate first step.
Change how you think about drinking & alcohol
- Both professional support groups and personal networks play intrinsic roles in recovery.
- Aim for grams of protein per meal from sources like grass-fed beef, pasture-raised poultry, wild-caught fish, and pastured eggs (if tolerated), as protein promotes satiety and helps regulate blood sugar.
- Governments can also limit the days and hours when alcohol can be sold.
The goal of a moderation program is to support a person’s journey toward understanding their drinking behavior and create a safe environment for them to explore how to drink moderately. Also write down any negative effects or situations that arose that you would like to avoid in the future. For example, “After my third beer, I got into an argument with Ben.” This will give you a good idea https://ecosoberhouse.com/article/family-support-is-crucial-in-addiction-recovery/ of the times, places, and people where your drinking tends to become excessive or problematic.
Handling Urges to Drink
Genetic, psychological, social and environmental factors can impact how drinking alcohol affects your body and behavior. Theories suggest that for certain people drinking has a different and stronger impact that can lead to alcohol use disorder. Some small clinical studies have shown it can reduce alcohol cravings and alcohol withdrawal symptoms. Importantly we help you understand that you are not giving anything up.
- You’ll get a 100% custom plan, then use daily texts to track your progress and help you stay on target.
- “You could use a calendar, journal or any number of tracking apps.” Drink Control Alcohol Tracker or Less are two examples of free tracking apps available on iOS devices.
- It has long been used to prevent alcohol cravings, improve immune function, and reduce stress.
Curb Alcohol Cravings: 3 Medications and 5 Natural Remedies
Your drinking goal should be based on what is best for your long-term health, as well as what is realistic for you, your family and friends, and other aspects of your lifestyle. Different approaches work for different people and various types of addiction. Some people may be able to quit and never have a drop of alcohol for the rest of their lives. For them, even a glass of wine every now and again could trigger a return to drinking heavily. If you recognize yourself as that kind of drinker, it’s important to stay away from alcohol as much as possible. “Try doing a ‘dry’ month like Dry January, Go Dry for July or Sober October,” says Moore.
- With these steps, I hope you will gain some clarity about how to move toward the healthy life that you wish to live.
- Taking an honest look at one’s alcohol consumption can bring up feelings of anxiety, shame, or guilt.
- Individual responses may vary, but the overarching evidence shows that it provides tangible benefits for individuals battling alcohol dependency.
- You are here to make a difference in your life, which takes tremendous courage, and that alone says more about you than the amount you are drinking.
When you have figured out how many drinks you can drink, write it down, along with the drinking time period. Instead of aiming for complete abstinence, for instance, aim to drink fewer than seven days a week. “Try how to control drinking sober Mondays or sober Mondays through Wednesdays,” he says. 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.