If consuming alcohol has had a detrimental impact on your life, it’s not unusual that it took you some time to decide to address the issue since in the UK, enjoying drinks is quite common. "Alcohol serves as a social catalyst and is deeply ingrained in our culture," explains Sally Marlow, who specializes in public comprehension of mental health research at King’s College London.
numerous individuals experience some of life's most enjoyable moments while drinking alcohol. However, for us to acknowledge this, we must also consider keep in mind the damage it might lead to "Dependence occurs when your consumption of alcohol becomes so normalized that your body cannot operate without it," she explains.
For individuals who have made up their minds to stop smoking, an increasing number of British people are also choosing this path. 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 will be effective for you.
- Understanding withdrawal
- Dealing with withdrawal symptoms
- Maintaining sobriety
- Where can I obtain assistance?
1. Grasp your level of alcohol dependency
According to Drinkaware Approximately six percent of UK adults engage in high-risk drinking or may be dependent on alcohol. Additionally, twenty-seven percent of drinkers in the UK participate in binge drinking—consuming five or more beverages within roughly two hours for men, and four or more drinks within the same timeframe 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 drinking alcohol even for a short period.
- “if you're wondering whether you might have an issue with alcohol, the likely answer is yes," states Professor Marlow.
- You have to drink more potent beverages to get the desired impact.
- The issues arising from your drinking exceed the social advantages you gain from alcohol.
- You can't perform your duties correctly because of drinking, or you may have been fired as a result of drinking.
- You spend more money on drinks than you can afford.
- You feel that alcohol has control over you.
- Your ability to manage impulses weakens when you consume alcohol. "Each neuron in your brain interacts with alcohol, which then influences your behavior," according to Professor Marlow.
- You seek reasons to head out for drinks and hang out with individuals you aren't fond of, simply because they'll 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 considering support from Alcohol Change UK. website It also provides guidance, assistance, and engaging resources for individuals looking to reduce consumption or quit altogether.
Individuals with greater dependency ought to 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. "This condition qualifies as an ailment, and isolation signifies a phase of poor health," she clarifies. "Though you'll recover eventually, it’s crucial to prioritize self-care."
It’s wise to keep non-alcoholic options handy at 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 shown through research to stimulate 'GABA' in your brain; this chemical helps induce feelings of friendliness and openness.
3. Determine the most effective approaches to cease alcohol consumption.
If you’re dependent on alcohol to function, it’s recommended you seek medical advice to manage your withdrawal.
Certain individuals might be given medications to aid in maintaining sobriety. Alternatively, 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 often remain less favored.
Each person is unique, and various paths can be effective for different individuals based on numerous elements such as their dependence level, 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 will cover the risks linked to your drinking habits, guidance on decreasing consumption, information about alcohol support groups accessible to you, and any related emotional concerns.'
- Group therapy . A 2021 review from studies 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 is a therapy method which aims to encourage behaviour change by exploring ambivalence towards cessation of drinking. Some therapists offer this technique.
- Cognitive behaviour therapy (CBT) This aims at questioning and altering irrational thoughts and harmful behaviors, enhancing emotional management, and building individual techniques for dealing with stress.
- Mindfulness . A systematic review Of the 11 studies reviewed, mindfulness proved effective in addressing alcohol use disorders when contrasted with no treatment or control scenarios.
- Medication Common medications employed include disulfiram (Antabuse), which discourages alcohol consumption by inducing illness upon drinking; 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 drinking might encounter withdrawal symptoms that can vary from intense cravings and migraines to more severe issues like convulsions, visions, and confusion, based on how reliant they were on alcohol.
Professor Marlow clarifies: "Alcohol interferes with neurotransmitters. When someone has consumed large amounts of alcohol over multiple years, it's akin to compressing the electrical activity within their brain. Once they stop drinking abruptly, these individuals' neural activities become similar to tightly wound springs filled with excessive electrical impulses. This is precisely why medical professionals advise those who are severely reliant on alcohol against quitting 'cold turkey.' Without proper medical support, this abrupt cessation could result in fits—specifically, alcohol withdrawal seizures—and such situations may even prove lethal."
A 2008 paper published in the journal Alcohol Research and Health outlines the mechanisms underlying addiction, cessation, and recurrence. It details common characteristics of alcohol withdrawal symptoms such 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 confusion) in the most extreme cases of withdrawal.
- A condition marked by distress and mental unease, potentially encompassing 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 face mild withdrawal effects like disrupted sleep patterns and increased anxiety. Therefore, abstaining from alcohol could be simpler for this person compared to someone with higher tolerance levels, who would likely encounter more intense withdrawal reactions.
5. Manage withdrawal symptoms
Once you cease drinking alcohol, your body undergoes a process called detoxification during which withdrawal symptoms typically peak. The method and setting for this detoxification will 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 on your own, always consult with an expert, particularly if you have a dependency on alcohol.
If you consume large amounts of alcohol (over 20 units per day ) or if you've had previous experiences with withdrawal symptoms, you might also have the option to undergo detoxification at home using medications supervised by a healthcare provider. Chlordiazepoxide, which acts as a sedative, is commonly prescribed for this process.
- While undergoing the detox, ensure you consume ample liquids (approximately 3 liters daily). Nevertheless, steer clear from consuming significant quantities of beverages containing caffeine as they might exacerbate your sleeping issues and induce anxiousness.
- Consume your usual meals consistently, despite lacking an appetite.
- Alleviate stress through activities like reading, enjoying your favorite tunes, strolling outdoors, and soaking in a bath.
- The National Institute for Health and Care Excellence (NICE) recommends several medications to address alcohol misuse; therefore, consult with your general practitioner regarding them.
- It's crucial to steer clear of every source of alcohol since these can cause an uncomfortable response too. Items potentially containing alcohol encompass aftershaves, mouthwashes, certain vinegars, and perfumes. Additionally, you ought to dodge materials emitting alcohol vapors like paint thinners and solvents.
In cases of severe dependence, you might have to undergo detoxification at a hospital or clinic.
What is the duration of withdrawal symptoms?
The peak of your withdrawal symptoms will occur within the initial 48 hours. Over time, these symptoms ought to slowly diminish 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 maintaining lasting 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 supportive relatives and friends or 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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