While many people believe “once an alcoholic, always an alcoholic,” many people diagnosed with alcoholism can learn to control their drinking and become social drinkers again. That said, if you have been diagnosed with alcohol dependence, most addiction psychologists, psychiatrists, physicians, social workers, and addiction counselors would strongly recommend abstinence. This is always a very personal decision that should be made with careful consideration of the risks and benefits of drinking versus abstinence.

Impact on your health

Some people how to control drinking shouldn’t drink at all, especially if you have a history of addiction problems or a close relative with an addiction or mental health issue. Optimal protein intake is essential for managing blood-sugar levels and can be a key strategy in preventing or reversing prediabetes. You’ll want grams of protein per meal to enhance your body’s insulin response and maintain stable blood-sugar levels throughout the day.

Avoid loneliness.

Information provided on Forbes Health is for educational purposes only. Your health and wellness is unique to you, and the products and services we review may not be right for your circumstances. We do not offer individual medical advice, diagnosis or treatment plans. Perreault K, Bauman A, Johnson N, Britton A, Rangul V, Stamatakis E. Does physical activity moderate the association between alcohol drinking and all-cause, cancer and cardiovascular diseases mortality? Sunnyside uses a psychology-based approach to help you drink more mindfully, no matter what your goal is.

Tips on how to socialise without drinking alcohol

If you’re living with alcohol use disorder, quitting drinking is important for your health. But quitting on your own can pose risks to your health and is unlikely to be successful. Rehabilitation facilities can help you on your path to sobriety by addressing alcohol withdrawal symptoms and becoming involved in sober living support groups, like AA. When we can learn to stop at the “buzz,” we are well on our way to having our relationship with alcohol fully in check.

You’ll get a 100% custom plan, then use daily texts to track your progress and help you stay on target. If you answer “yes” to two to three questions, your symptoms align with mild AUD. If you answer “yes” to four to five questions, your symptoms align with moderate AUD. If you answer “yes” to six or more questions, your symptoms align with severe AUD. Consult with a licensed mental health professional to further explore AUD.

• We respect your choices and are committed to providing you with a transparent and secure browsing experience.
• One of the active ingredients in milk thistle extract is silymarin, which may improve liver function in people with alcohol use disorder.
• Live an alcohol-free life and be on your guard not to fall back into the trap.
• They serve as a non-judgmental hub for individuals to express their fears, accomplishments, and setbacks openly, fostering resilience and an optimistic outlook.

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However, even a mild disorder can escalate and lead to serious problems, so early treatment is important. Unhealthy alcohol use includes any alcohol use that puts your health or safety at risk or causes other alcohol-related problems. It also includes binge drinking — a pattern of drinking where a male has five or more drinks within two hours or a female has at least four drinks within two hours. Self-talk and affirmations are powerful cognitive tools in the journey of overcoming alcohol cravings.

• In this post, I break down cutting down drinking into four steps.
• Drink a cup of soothing tea or a tall glass of water before you imbibe—once your thirst is quenched, you may not feel the need for as much—or any—alcohol.
• Or maybe you’re just looking to improve your health, wake up hangover-free and give your liver (and your heart and brain) a break.

Psychological Techniques to Overcome Alcohol Cravings: Harness the Power of Your Mind

On the other hand, substitution techniques involve replacing the craving or addictive behavior with a healthier alternative. For instance, sipping on a flavored water when you feel an alcohol craving, or joining a yoga class in your usual happy hour slot. Substitution strategies aim to rewire habitual patterns and ultimately, reduce dependency on alcohol.

• Similar to ashwagandha, holy basil may help alleviate anxiety from alcohol withdrawal.
• As long as you use a drug-free method that also ensures that you understand the psychological aspects of alcohol addiction – these tips will help you.
• Ashwagandha is an herbal supplement used in traditional Indian Ayurvedic medicine.

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One technique to help you be honest with yourself is to take four coins (or as many coins as you are planning to have drinks that night) and place them in your back pocket. Each time you take a drink, move one of the coins into your other pocket. This way, when your coins run out, you can be sure not to exceed the previously determined limit that you imposed on yourself. With a clear goal and a solid list of whys, it’s time to develop some strategies to stick within the limits. If you have ever https://ecosoberhouse.com/article/meth-addiction-and-abuse-symptoms-and-treatment/ gone on a road trip, you will know that planning is the key to a successful road trip.