Thinking of Stopping Drinking? 9 Tips to Succeed

Though alcohol can be fun for adults, the facts are clear: It’s not good for your long-term health. Experts agree that, like cigarettes, alcohol can cause cancer. It can also have a big impact on your overall mental and physical health. In some people, it can even lead to alcohol use disorder (alcoholism). 

With all this in mind, it’s no surprise that many people consider cutting down. And if you’re planning to quit, you may wonder if it’s safe to do so on your own. For some, the answer is yes. But for others, quitting without medical guidance can be dangerous. 

Continue reading for tips about how to safely quit drinking alcohol, when to get professional help, and what you should know about alcohol withdrawal. 

1. Talk to a healthcare professional

If you’re thinking about changing your drinking habits, it’s always a good idea to check in with your primnary care provider first. 

A healthcare professional can help you learn more about:

• Your relationship with alcohol

• How drinking affects your health

• The safety of stopping drinking suddenly

• The availability of medications that could help you stop drinking

There’s even evidence suggesting that starting this conversation early on might help prevent future relapses.

2. Stay safe

Many people can safely stop drinking alcohol on their own. But sometimes quitting can be dangerous. Before you quit drinking on your own, get some advice from your primary care provider or other healthcare professional — especially if you drink excessively.  

They can help you come up with a plan for how to stop drinking, and give you advice for how to stay healthy in the process. They can also support you along the way and prescribe medications if needed. 

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3. Set goals

After you’ve talked to a healthcare professional, set a goal. This goal might be to quit alcohol completely or to simply cut back. Write your goal down and keep it somewhere you’ll see it often. Some people like to choose a date to become sober or sober curious. It can also be helpful to share your goal with a trusted friend or family member, so they can help you stay motivated. 

4. Manage cravings

An alcohol craving is a strong desire to drink. Cravings are common, especially in the early days after you stop drinking. Although cravings can feel overwhelming in the moment, they will pass. 

You can learn to manage them by distracting yourself or using mindfulness or visualization techniques. Medications like naltrexone and gabapentin can also help decrease cravings.

5. Identify triggers

A trigger is anything that makes you want to drink alcohol. Triggers are different for everyone. For some, it’s stress or other emotions. For others, it might be specific situations, people, or places. No matter what your triggers are, learning to identify and manage them is key to staying sober. 

6. Schedule new activities and hobbies

One way to avoid drinking alcohol is to look for new activities and hobbies — especially ones that aren’t centered around alcohol. Try exercising, taking walks in nature, or finding a creative outlet like drawing or writing. You may also want to spend more time with friends and family who support your decision to cut down on drinking. 

And remember: You don’t need alcohol to have a good time. It can take time to find sober activities you enjoy, but hang in there. There are plenty of healthy and enjoyable ways to spend your time without alcohol. 

7. Reach out to your support network

If you’re comfortable, share your goal with friends and family. They can help support you and keep you on track. Many people also find it’s helpful to join a support group or to see a therapist or counselor. 

8. Recognize that relapses are common

It’s normal to have setbacks when you’re trying to stop drinking. Changing your relationship with alcohol can be hard. But having a relapse doesn’t mean you failed. In fact, relapses are very common — and even expected — during the process of quitting alcohol.

The important thing is to not be too hard on yourself. Keep trying and learn from your mistakes. You can always get back on track. With time, patience, and good support, you can successfully change your drinking habits. 

9. Celebrate milestones

If you’ve decided to stop using alcohol, celebrate your successes. When you reach a milestone, treat yourself to something you enjoy. It can also be fun to share your wins with friends and family. Milestones are a great time to pause and reflect on what worked for you — and what didn’t. 

Is it time to quit drinking alcohol?

The decision to stop drinking is totally up to you. Maybe you’re interested in quitting for health reasons. Maybe you’re doing a “Dry January” with friends. Or maybe you just don’t like the role alcohol plays in your life. But the reality is that only you can decide when the time is right. 

That said, some people should definitely consider quitting. According to the National Institutes of Health (NIH), this includes people who:

• Are pregnant

• Have tried to cut down but haven’t been successful in the past

• Have a health problem that is caused by alcohol

• Have a health problem that’s getting worse because of alcohol

• Take medication that is unsafe to mix with alcohol

Not sure about whether you’re ready to quit? Consider talking to a friend, family member, or healthcare professional you trust. They can give you another perspective. They may also have insights on how alcohol affects your health and personal life. 

How do you know if you have a drinking problem?

Sometimes, it’s tough to know whether you have a problem with drinking (alcohol use disorder). Here are some questions to ask yourself:

• Do you have a hard time controlling your alcohol use?

• Do you feel like you should cut back? 

• Does alcohol cause problems for you at work, school, or home? 

• Do you get annoyed when other people suggest you have a problem?

If any of these questions ring true for you, consider digging a little deeper by taking a self-assessment. The Alcohol Use Disorders Identification Test (AUDIT) is a screening tool used by professionals worldwide (and it’s available for free online). It can tell you more about how alcohol is affecting your health and whether you’re at risk for alcohol withdrawal (more on this below). 

Is quitting good for your health?

Yes. Quitting alcohol is one of the best things you can do for both your mental and physical health. 

Health benefits of quitting include:

• Better heart health

• Decreased cancer risk

• A stronger immune system

• Improved liver health

• Improved mental health

• Better sleep

Can it be dangerous to stop drinking on your own?

Yes. If you drink heavily, it can be dangerous to stop using alcohol on your own. This is because people who drink a lot can become physically dependent on alcohol. Those who are physically dependent may experience alcohol withdrawal when they quit — especially if they quit suddenly. 

Alcohol withdrawal is uncomfortable and it can be dangerous to your health. Withdrawal symptoms include:

• Shaking

• Sweating

• Fast heartbeat

• Headache

• Stomach upset

• Depression

• Anxiety

• Sleeping problems

About 10% of people will also have life-threatening withdrawal symptoms, like fever, seizures, and hallucinations. And in some cases, alcohol withdrawal can even be deadly.

If you drink heavily, talk to your healthcare professional about how to quit safely. No matter how much you’re drinking, it’s possible to manage withdrawal with the right medical support. Your healthcare professional can also help you understand if it’s safe for you to detox at home or if you should stay in a hospital or treatment center. 

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Written by:

Sarah Gupta, MD

Sarah Gupta, MD, is a licensed physician with a special interest in mental health, sex and gender, eating disorders, and the human microbiome. She is currently board certified by the American Board of Psychiatry and Neurology.

Edited by:

Sophie Vergnaud, MD

Sophie Vergnaud, MD, is the Senior Medical Director for GoodRx Health. A pulmonologist and hospitalist, she practiced and taught clinical medicine at hospitals in London for a decade before entering a career in health education and technology.

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