How Do I Stop Drinking?

Stop drinking by getting medical advice if withdrawal is possible, setting a quit date, removing alcohol, and building daily support, therapy, and sober routines.

If you are reading this and feeling embarrassed, scared, or tired of promising yourself “tomorrow,” I want you to know something simple: change is possible, and you do not have to do it alone.

In my work at The Edge Treatment Center, I see people stop drinking every day, not because they suddenly become “stronger,” but because they finally get a plan that fits their body, their brain, and their real life.

If you are not sure what help looks like, start here: learn what rehab is like, then explore our full range of addiction treatment options.

If alcohol has been your way to cope with anxiety, depression, trauma, or sleep, it helps to look at both sides of the coin. Many people benefit from integrated mental health treatment alongside substance care, especially when symptoms overlap with common mental disorders.

And if you want a quick reality check before you do anything else, take our confidential alcohol use self-test and use the result as a starting point for a conversation.

Sometimes, yes. Often, no.

Alcohol withdrawal can be dangerous and, for some people, life-threatening. NIAAA notes that withdrawal can be life threatening if someone who chronically engages in heavy drinking stops suddenly, rather than cutting back gradually or stopping with medical support.

You are more likely to need medical support if any of these are true:

• You drink daily, especially for months or years

• You regularly drink to avoid shakes, anxiety, nausea, or insomnia

• You have had withdrawal before

• You have a history of seizures

• You mix alcohol with benzos, opioids, or other sedatives

• You have significant medical issues (heart, liver, diabetes) or are pregnant

Withdrawal warning signs that need urgent medical help:

• Confusion, severe agitation, hallucinations

• Seizures

• Fever, chest pain, fainting

• Uncontrollable vomiting, severe dehydration

If you think you might be in withdrawal, contact a medical provider right away or go to the ER. If symptoms are severe (seizure, confusion, hallucinations), call 911.

If any of this sounds like you, do not try to white-knuckle it alone. Consider a medically supervised detox, or talk with a clinician about a taper plan.

A lot of people assume “alcohol use disorder” only means drinking all day, losing a job, or hitting a dramatic bottom. In reality, AUD exists on a spectrum.

Here are common signs I listen for in sessions:

• You set limits and break them

• You drink more than you intended, more often than you intended

• You need more alcohol to feel the same effect

• You think about drinking a lot, or plan life around it

• You keep drinking despite problems with sleep, mood, relationships, health, or work

• You feel anxious or irritable when you cannot drink

A simple way to decide your next step is to ask:

• “Is alcohol helping my life, or shrinking it?”

• “What is it costing me that I never put on the tab?”

If you are unsure, NIAAA’s Rethinking Drinking tools and strategies can help you look at patterns without shame.

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Most people fail at quitting when the plan is only “try harder.” A real plan answers three questions:

1. How will I stay safe physically?

2. How will I handle cravings and triggers?

3. Who will I lean on when my motivation dips?

Step 1: Decide Whether You Are Cutting Down Or Quitting

For many, quitting is simpler than moderating because it removes constant decision-making. For others, a structured reduction plan is the first bridge.

NIAAA has a helpful guide on deciding whether to cut down or quit. If you have heavy daily use or withdrawal risk, “quit” should include medical support.

Try this quick decision filter:

• If you have withdrawal symptoms, prioritize safety and medical support.

• If you binge and lose control once you start, quitting is usually the cleaner option.

• If you can stop at one or two consistently, you may be able to cut down, but still consider support.

Step 2: Pick Your Start Date And Build A 72-Hour Buffer

I like a quit date that is soon, but realistic. The goal is momentum, not perfection.

Then, create a 72-hour buffer:

• Clear alcohol from the house

• Cancel or change high-risk plans

• Stock your kitchen with easy meals, snacks, hydration

• Line up supports (a friend, meeting, therapist, doctor)

• Decide what you will do at your usual drinking time

Step 3: Make Triggers Boring

Triggers are not just people and places. Triggers are also internal states.

Common internal triggers:

• Hungry

• Angry

• Lonely

• Tired

• Stressed

Pick one replacement for each:

• Hungry: protein snack and water

• Angry: 10-minute walk, cold water on face, journal two pages

• Lonely: call or text one safe person

• Tired: shower, early bedtime, no scrolling

• Stressed: breathing, stretch, music, or a quick task you can finish

Step 4: Plan Your “If-Then” Scripts

Cravings are predictable. Your responses can be, too.

Write these down:

• If I want to stop at the store, then I will call someone before I park.

• If it is 6 pm and I feel edgy, then I will eat first and walk for 10 minutes.

• If I start bargaining (“just tonight”), then I will delay 20 minutes and drink something nonalcoholic.

Cravings feel like emergencies, but they are usually waves. The peak often passes in 20 to 30 minutes if you do not feed it.

Here are tools I teach clients because they are simple and repeatable.

Use The 20-Minute Rule

• Set a timer for 20 minutes

• Do something physical (walk, shower, clean one area)

• Sip something cold or hot, slowly

• Reassess when the timer ends

If the craving is still there, do another 20 minutes. You are not failing, you are surfing the wave.

Change Your State Fast

Alcohol changes the nervous system quickly. You can change it, too.

Pick one:

• Cold water on your face for 30 to 60 seconds

• 10 air squats or pushups against a wall

• Box breathing (inhale 4, hold 4, exhale 4, hold 4)

• Step outside and name five things you see

Feed Your Brain What Alcohol Pretended To Give You

A lot of drinking is self-medication for:

• Anxiety

• Loneliness

• Exhaustion

• Overwhelm

Ask yourself, “What is the actual need?” Then respond to the need, not the urge.

Keep A “Sober Substitutes” List

• Sparkling water with lime

• Hot tea

• Mocktail ingredients

• Ice cream or a sweet snack (early sobriety is not the time for a strict diet)

• Something with your hands (model kit, sketching, puzzle)

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Do you have more questions about alcohol? Reach out.

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The first week is where motivation and biology collide. If you have been drinking heavily, the safest first week often includes medical guidance.

A typical, general timeline (everyone is different):

• 6 to 24 hours: anxiety, sweating, nausea, headache, insomnia, tremors

• 24 to 72 hours: symptoms may peak, risk is higher for severe withdrawal in dependent drinkers

• Days 3 to 7: sleep and mood can still feel unstable, cravings may come in bursts

What helps most in this window:

• Hydration and electrolytes

• Simple food every 3 to 4 hours (even if you do not feel hungry)

• A calm, low-stimulation environment

• Support lined up during your highest-risk times

• Medical support if you have any withdrawal risk

If you are quitting without detox, I strongly recommend you do not do it alone. Have someone check in, especially overnight.

Many people used alcohol as a sleep medication. The problem is that it disrupts sleep quality and can worsen insomnia over time.

In the first two weeks, aim for “good enough,” not perfect.

Try a simple sleep reset:

• Wake up at the same time daily, even after a rough night

• Get sunlight in your eyes within 30 minutes of waking

• Keep your room cool and dark

• Avoid caffeine after late morning

• Create a short wind-down ritual (shower, tea, stretching, a book)

• If you cannot sleep after 20 to 30 minutes, get up and do something quiet until sleepy

If insomnia is intense, talk with a medical provider. There are safe ways to support sleep without swapping one dependency for another.

We’re Here To Help You Find Your Way

Do you need advice about alcohol? Reach out today.

CALL US: 844-620-3343

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Social pressure is one of the most common relapse triggers. A plan beats willpower.

Before you go:

• Decide your nonalcoholic drink and keep it in your hand

• Drive yourself or have a clear exit plan

• Tell one person you trust that you are not drinking

• Set a time limit (for example, one hour)

Simple scripts that work:

• “I’m taking a break from alcohol for my health.”

• “I’m not drinking tonight, I feel better without it.”

• “I’ve got an early morning.”

If someone pushes:

• Repeat yourself once

• Change the subject

• Leave

Protecting your sobriety is not rude. It is recovery.

There is no single “right” path, but there are evidence-based ingredients that help most people:

• A safe start (detox if needed)

• Therapy skills (not just insight)

• Community support (people you can call)

• Relapse prevention planning

• Addressing co-occurring mental health

If you want to see what therapy can look like in practice, browse our overview of types of therapy used in treatment.

What Therapy Usually Focuses On

In sessions, we tend to work on:

• Identifying triggers and patterns

• Building coping skills for stress and emotions

• Repairing relationships and rebuilding trust

• Creating structure and meaning that makes sobriety feel worth it

What Support Groups Provide That Therapy Cannot

Mutual support groups can be powerful because they offer:

• People who have been where you are

• Accountability that feels human, not punitive

• A place to go when it is 9 pm and you are spiraling

If you are not sure where to start, SAMHSA’s National Helpline can connect you with local resources, and it is free and confidential.

We’ll Lead You to New Heights

Would you like more information about alcohol? Reach out today.

CALL US: 844-620-3343

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Medication is not “cheating.” It is a tool. For some people, it is the difference between constant cravings and having enough mental space to do the work.

SAMHSA notes four FDA-approved medication options for problematic alcohol use: acamprosate, disulfiram, oral naltrexone, and extended-release injectable naltrexone (see SAMHSA’s guide, Prescribing Pharmacotherapies For Alcohol Use Disorder).

A plain-English snapshot:

• Naltrexone (oral or monthly injection): can reduce the rewarding effect of drinking and reduce cravings. Some people use it as part of abstinence, others as part of a reduction plan.

• Acamprosate: supports abstinence, often by easing protracted withdrawal symptoms and lowering baseline cravings.

• Disulfiram: creates an unpleasant reaction if alcohol is consumed, and works best for highly motivated people with good support and monitoring.

Medication decisions should be made with a medical professional, especially if you have liver issues, take opioids, or have other health conditions.

The right level of care is the one that matches your risk, your environment, and your history.

Here is a practical comparison:

• Medical detox: best if you have withdrawal risk, prior severe withdrawal, or significant medical concerns.

• Inpatient or residential treatment: best if you cannot stay sober in your current environment, or if relapse is frequent and dangerous.

• Partial hospitalization (PHP) or intensive outpatient (IOP): best if you need structure and daily support, but can sleep at home safely.

• Weekly outpatient therapy: best if the problem is earlier, you have stability, and you can build support.

• Sober living: best if home is triggering, chaotic, or isolating, and you need a recovery-focused environment.

If you are considering a recovery residence as a bridge, explore our community resources around sober living.

I want you to hear this clearly: a slip is information, not a character flaw.

In therapy, we do a “relapse autopsy” without shame:

• What was the trigger?

• What did I feel right before I drank?

• What story did my brain tell me?

• What support did I avoid?

• What is one small change that reduces the risk next time?

The 3-Part Response Plan After A Slip

1. Get honest fast. Tell one safe person within 24 hours.

2. Make it medically safe. If you binge and stop, watch for withdrawal and seek care if needed.

3. Tighten the plan. Add structure for the next seven days: meetings, therapy, meals, sleep.

I have watched people turn a slip into long-term sobriety when they respond quickly instead of disappearing into shame.

Alcohol problems live in relationships, so recovery often has to, too.

If You Want Help And You Are Telling Someone You Love

Try this script:

• “I’m worried about my drinking, and I want to stop.”

• “I might need medical support, and I want you in my corner.”

• “What helps most is checking in with me at (specific time).”

• “What does not help is arguing with me when I am craving.”

Be specific. People want to help, but they do not know how.

If You Love Someone Who Is Drinking Too Much

Focus on care and clarity:

• Use “I” statements: “I’m worried,” “I miss you,” “I’m scared.”

• Describe concrete behaviors, not labels.

• Offer support with a next step: doctor visit, meeting, assessment.

• Set boundaries you can keep (not threats).

If there is danger (driving intoxicated, violence, medical crisis), treat it like danger. Call for help.

Early sobriety can feel oddly flat. That is normal. Your brain is recalibrating.

I often tell clients to expect two things at once:

• Relief, because the chaos begins to quiet

• Grief, because alcohol was a relationship, even if it was harmful

One patient once said, “I didn’t just quit drinking, I quit my nightly escape hatch.” That sentence captures why support matters. We are not only removing alcohol, we are building a life that does not require it.

A Simple 30-Day Focus That Helps

Instead of trying to fix everything, focus on basics:

• Sleep at consistent times

• Eat regularly

• Move your body daily, even lightly

• Attend support at least 3 times a week

• Add one enjoyable sober activity

• Limit high-risk social settings for now

If you have tried to quit multiple times, if cravings feel relentless, or if your life is shrinking, treatment can help.

Start with a conversation. You can reach our team through Contact The Edge and we will help you think through safety, level of care, and next steps.

If you are unsure whether treatment “counts” for your situation, I will say this as plainly as I can: you do not need to prove you are sick enough to deserve help.

Pick one action that moves you forward, even if it is small:

• Schedule a check-in with your doctor to discuss safe quitting

• Go to one meeting and stay for 20 minutes

• Tell one trusted person you want to stop drinking

• Remove alcohol from your home

• Write down your top three triggers and one replacement for each

And if you want a simple health frame to keep in mind, the CDC notes that drinking less is better for your health than drinking more, and that excessive alcohol use can have immediate and long-term effects.

You are not behind. You are starting. And starting is how people change.

We’re Here To Help You Find Your Way

If you or a loved one is struggling with addiction, there is hope. Our team can guide you on your journey to recovery. Call us today.

CALL US: 844-620-3343

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