If your drinking habits are causing problems in your life, it’s not unusual for it to take considerable time before deciding to address them since in the UK, enjoying alcoholic beverages 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. “A lot of individuals recall many memorable moments from when they were consuming alcohol. However, acknowledging this requires us also to consider that”
stay mindful of the damage it might lead to
Dependence occurs when your alcohol consumption becomes so routine that your body cannot operate normally without it.
Based on Drinkaware data, 6 percent of adults in the United Kingdom fall into categories such as high-risk drinking, developing dependency, or being already dependent on alcohol. Additionally, 27 percent of UK drinkers engage in binge drinking—defined as consuming five or more drinks within approximately two hours for men, or four or more drinks in this timeframe for women—as reported by the National Institute on Alcohol Abuse and Alcoholism.
For individuals who have made up their minds to stop, an increasing number of British people are also opting for that choice. According to surveys conducted in 2023, 30 percent of men and 26 percent of women expressed their desire toquit.
cut down on their alcohol consumption
This year, based on research conducted by Alcohol Change UK, here’s how you can do it safely.
Jump to:
- Understanding alcohol dependence
- Types of dependence
- Understanding withdrawal
- Preparation for quitting alcohol
- What are some effective ways to quit alcohol consumption?
- Dealing with withdrawal symptoms
- Support systems and resources
- Maintaining sobriety
Understanding alcohol dependence
The group most impacted is
alcohol dependence
are individuals in their 40s, 50s, and 60s who have accumulated many years of heavy drinking, leading to developed tolerance and dependency.
Signs you could possibly have an alcohol dependency:
- It’s challenging for you to abstain from alcohol temporarily.
- “If you’re wondering whether you might have an issue with drinking alcohol, the likely answer is yes,” according to Professor Marlow.
- You have to drink more or stronger beverages to get the desired effect.
- 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 might have lost a job due to alcohol consumption.
- You’re spending more on beverages than your budget allows.
- You sense that alcohol has power over you.
- You end up with weak impulse control. “Each neuron in your brain interacts with alcohol, and this affects how your brain influences your behavior,” according to Professor Marlow.
- You find reasons to head out for drinks and hang out with folks you wouldn’t usually choose, just because they’ll join you in having a good time.
- Your sleep often gets interrupted, and you feel cranky.
- People close to you suggest cutting down on what you consume.
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Types of dependence
David Nutt, a professor specializing in neuropsychopharmacology and head of the neuropsychopharmacology unit at Imperial College, London, points out that individuals who consume alcohol with the intention to reach
psychological ‘buzz’
Can develop dependence rapidly, whereas individuals who consume alcohol to cope with daily stress will acquire tolerance at a slower pace.
When individuals cease their alcohol consumption and head to work, they often experience a hangover along with increased levels of anxiety. This heightened stress can lead them to consume more drinks later in the evening, thus perpetuating the harmful cycle of dependency,” he explains. “Many people remain unaware of this reliance and only look for assistance once they encounter significant health issues.
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Understanding withdrawal
People with an alcohol dependence who quit drinking might encounter withdrawal symptoms that can vary from cravings and headaches all the way to seizures, hallucinations, and confusion, based on how severe their addiction is.
Professor Marlow elucidates: “Alcohol interferes with neurotransmitters. When someone has been consuming large amounts over numerous years, it’s akin to compressing the electrical activity within their brain. Once they stop drinking abruptly, these neurological functions become similar to a tightly wound spring filled with excessive electrical activity. This is precisely why doctors advise individuals who have developed severe dependence against quitting ‘cold turkey’ without professional help, since this could lead to fits—alcohol withdrawal seizures—and potentially result in death.”
A 2008
paper
published in the journal
Alcohol Research and Health
explains the mechanisms of dependency, cessation, and recurrence.
Generally speaking, alcohol works by dampening down the central nervous system (CNS). Similar to how other CNS depressants function, the withdrawal symptoms experienced when stopping long-term alcohol consumption are essentially the reverse of what happens during intoxication.
It outlines common characteristics of alcohol withdrawal as follows:
- Indications of increased activity in the autonomic nervous system, including a fast heart rate, raised blood pressure, profuse perspiration, and trembling (shaking).
- Intense overactivity of the central nervous system 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 extreme end of withdrawal effects.
- A condition marked by emotional turmoil 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 units of alcohol daily might face mild withdrawal effects like disrupted sleep patterns and increased anxiety. Therefore, for this person, cessation could be less challenging compared to someone with higher tolerance levels, who would likely encounter more intense withdrawal symptoms.
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Preparation for quitting alcohol
Based on the degree of reliance, Professor Marlow recommends beginning by consulting resources provided by organizations like Club Soda, which promotes conscious alcohol consumption. Another source mentioned is Alcohol Change UK.
website
It also provides guidance, assistance, and interactive resources for individuals looking to reduce or quit.
Individuals with greater dependency ought to reach out to their general practitioner, who can provide guidance and a referral if medical assistance is needed.
Alcoholics Anonymous conducts open meetings, making it possible for you to start with attending one as your initial step.
Professor Marlow recommends using either sick leave or vacation for some time away from your job. She clarifies, “This situation constitutes an ailment, and distancing oneself represents a phase of poor health. Although you’ll recover eventually, it’s crucial to take care of yourself.”
It’s wise to keep non-alcoholic options on hand for social gatherings where you might feel tempted to drink. For instance, Sentia GABA Spirit is an uplifting beverage made from plant-based components known to stimulate ‘GABA’ in your brain. This neurotransmitter plays a key role in fostering feelings of sociability.
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What are some effective ways to quit alcohol consumption?
If you rely on alcohol to get through the day, it’s advisable to consult a doctor for help with your withdrawal symptoms.
Certain individuals might be given medications to aid in achieving sobriety. Alternatively, you could opt for joining support groups, undergoing prolonged counseling sessions, collaborating with specialists focused on alcohol dependency, or engaging in therapeutic approaches like cognitive behavioral therapy (CBT). Although private rehabilitation facilities are accessible, roughly only one out of every hundred people in the UK make use of inpatient treatment centers when attempting to stop drinking.
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 social connections.
- Through the NHS, you might receive a ‘short counseling session.’ Typically lasting between five to ten minutes, this involves discussing the hazards linked to your drinking habits, guidance on cutting down your alcohol intake, information about alcohol support groups accessible to you, and addressing any emotional concerns related to your consumption.
-
Group therapy. A 2021
review
Of studies on group therapy for substance use disorders, featured in the journal
Drug Misuse, Therapy, Intervention, and Legislation
concluded 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 is a therapeutic approach designed to foster behavior modification by addressing ambivalence related to stopping alcohol consumption. Certain practitioners provide this method.
-
Cognitive behaviour therapy (CBT)
This approach aims at questioning and altering irrational thought patterns and unhealthy behaviors, enhancing control over emotions, and building individual techniques to manage 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. - Support networks and mentorship programs like SMART Recovery and Alcoholics Anonymous.
- Medications commonly prescribed include Disulfiram, widely recognized as Antabuse, which discourages drinking by inducing unpleasant symptoms when alcohol is consumed. Naltrexone and Acamprosate are also utilized; these medications assist in decreasing alcohol cravings and easing the withdrawal process.
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Dealing with withdrawal symptoms
Once you cease consuming alcohol, your body undergoes a process called detoxification during which withdrawal symptoms tend to peak. The method and setting for this detoxification depend on how dependent you are on alcohol. For those with only slight dependence, you might manage the detox process at home without needing medicine since your withdrawal effects would likely be minor too. Before trying to quit drinking altogether, always consult an expert if you have significant reliance on alcohol.
If you consume large amounts of alcohol (over
20 units per day
If you’ve had previous experiences with withdrawal symptoms, you might also have the option to detoxify at home using medication overseen by a healthcare provider. Typically, a tranquillizer known as chlordiazepoxide is utilized for this process.
In cases of severe dependence, you might have to undergo detoxification at a hospital or clinic.
The peak period for your withdrawal symptoms will occur within the initial 48 hours. Over time, these symptoms ought to progressively diminish as your system adapts to functioning without alcohol. Typically, this adjustment phase lasts between three to seven days since you had your final alcoholic beverage.
- While undergoing the detox, ensure you consume ample liquids (approximately 3 liters daily). Nonetheless, steer clear from having significant quantities of beverages containing caffeine as they might exacerbate your sleeping issues and induce feelings of anxiousness.
- Have your meals at regular times, even if appetite isn’t calling.
- Reduce stress through activities like reading, enjoying some tunes, going for a stroll, and having a soak in the tub.
- The National Institute for Health and Care Excellence (NICE) recommends several medications to address alcohol misuse; thus, consult with your general practitioner regarding them.
- It’s crucial to steer clear of every source of alcohol since they might cause an uncomfortable response. Items that can have alcohol include cologne, mouthwash, certain vinegars, and perfumes. Additionally, you ought to stay away from materials that emit alcohol vapors, like paint thinner and solvents.
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Support systems and resources
- Alcoholics Anonymous
- NHS
- Alcohol Change UK
- Drinkaware
- Sobersistas
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Maintaining sobriety
Withdrawing and detoxing are initial steps, however, typically more treatment and support are necessary for sustained abstinence.
Professor Marlow suggests: “Pinpoint your triggers and steer clear of individuals who might tempt you to consume alcohol or those with their own issues around drinking. Physical activity can make a difference. Stay active and connect with a group where you can share experiences to keep yourself grounded. This could involve supportive relatives and pals or online forums.”
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