How to stop drinking alcohol every night.
Prepare for each day.
Before your day begins, clear your mind and imagine how you would like to feel. Find a morning ritual that includes a few minutes of self-care if possible. Take a few minutes to stretch and breathe before the day begins. Read or repeat something that inspires you to get through the day such as a daily affirmation.
Acknowledge your feelings
Be conscious of when you feel anxious, angry, or depressed, and acknowledge the feelings. The faster you acknowledge your anxiety, the better you will get at this process of healing.
Rate your anxiety or craving
Rate the level of anxiety on a scale from 1 to 10 with 10 being the most anxious. Be aware of your cravings or thoughts about drinking. Rate your craving the same way. Right after you rate your anxious thoughts, practice breathing in the next step.
Before your day begins, clear your mind and imagine how you would like to feel. Find a morning ritual that includes a few minutes of self-care if possible. Take a few minutes to stretch and breathe before the day begins. Read or repeat something that inspires you to get through the day such as a daily affirmation.
Acknowledge your feelings
Be conscious of when you feel anxious, angry, or depressed, and acknowledge the feelings. The faster you acknowledge your anxiety, the better you will get at this process of healing.
Rate your anxiety or craving
Rate the level of anxiety on a scale from 1 to 10 with 10 being the most anxious. Be aware of your cravings or thoughts about drinking. Rate your craving the same way. Right after you rate your anxious thoughts, practice breathing in the next step.
Breathing
Take a huge breath and exhale. You’ll notice that your thoughts clear quickly because the increase in oxygen sends a message to your brain to calm down and relax. The increase in oxygen signals the limbic system to relax and then sends this message to your body. When you are experiencing symptoms of stress, such as increased heart rate and blood pressure, sweating, tense muscles, breathing decreases these symptoms.
Breathing activates the Vagus Nerve which calms the parasympathetic nervous system.
Box Breathing exercise
Take a huge breath and release the air
Breathe in through the nose for 7 seconds
Hold your breath for 7 seconds
Breathe out through the mouth for 7 seconds
Wait 7 seconds and repeat.
The entire exercise takes 49 seconds
Rate your anxiety and craving again after you complete the box breathing exercise and assess if the number is lower.
Nutrition and blood sugar
Eating small meals throughout the day to keep your blood sugar balanced. Being Hungry, Angry, Lonely, bored or tired can trigger the desire to drink.
Divert your attention
Cravings usually lasts a short time such as 2 or 3 minutes. Have an alternative activity to divert your attention. Change the environment by leaving the place your at, or close your eyes if you can’t leave.
Have an alternative drink such as a nonalcoholic drink or substitute.
Attend Group sessions or reach out for help
Group sessions help you understand you’re not alone, and others are going through the same thing. The people who attend the groups are genuine, kind, insightful, understanding, knowledgable, intelligent, respectful, positive, thoughtful, excellent listeners, and genuinely want to help you.
Medications
Monument offers 3 FDA-approved medications prescribed by doctors who specialize in addiction. Here is a link for more information - https://joinmonument.com/medication/
If you use Naltrexone, here are some rules to consider if takin Naltrexone.
Individual sessions
Talk to a therapist about your issues and together you can figure out the most effective way to treat AUD. There is a way to treat AUD ad you don’t have to do it alone.
Trust the process
The process takes time and patience, but it works. The brain is going through changes while treating AUD and long-lasting changes take place over time. Give yourself time to adjust and learn new coping behaviors.
Don’t focus on setbacks
If you were in a martial class and you lose a match, you don’t lose your black belt. You get to keep all the knowledge you learned and continue on. A setback is an opportunity to learn, reflect and process. Treating Alcohol Use Disorder is not a pass-fail system. Do not concentrate on the fails, this is a process and is about harm reduction.
Take a huge breath and exhale. You’ll notice that your thoughts clear quickly because the increase in oxygen sends a message to your brain to calm down and relax. The increase in oxygen signals the limbic system to relax and then sends this message to your body. When you are experiencing symptoms of stress, such as increased heart rate and blood pressure, sweating, tense muscles, breathing decreases these symptoms.
Breathing activates the Vagus Nerve which calms the parasympathetic nervous system.
Box Breathing exercise
Take a huge breath and release the air
Breathe in through the nose for 7 seconds
Hold your breath for 7 seconds
Breathe out through the mouth for 7 seconds
Wait 7 seconds and repeat.
The entire exercise takes 49 seconds
Rate your anxiety and craving again after you complete the box breathing exercise and assess if the number is lower.
Nutrition and blood sugar
Eating small meals throughout the day to keep your blood sugar balanced. Being Hungry, Angry, Lonely, bored or tired can trigger the desire to drink.
Divert your attention
Cravings usually lasts a short time such as 2 or 3 minutes. Have an alternative activity to divert your attention. Change the environment by leaving the place your at, or close your eyes if you can’t leave.
Have an alternative drink such as a nonalcoholic drink or substitute.
Attend Group sessions or reach out for help
Group sessions help you understand you’re not alone, and others are going through the same thing. The people who attend the groups are genuine, kind, insightful, understanding, knowledgable, intelligent, respectful, positive, thoughtful, excellent listeners, and genuinely want to help you.
Medications
Monument offers 3 FDA-approved medications prescribed by doctors who specialize in addiction. Here is a link for more information - https://joinmonument.com/medication/
If you use Naltrexone, here are some rules to consider if takin Naltrexone.
- Always take the pill one hour before
- Never drink when sad or angry
- Monitor and note down what you drink
- Make a plan as to how much and stick to it
- Stop drinking 2 hours before going to sleep
Individual sessions
Talk to a therapist about your issues and together you can figure out the most effective way to treat AUD. There is a way to treat AUD ad you don’t have to do it alone.
Trust the process
The process takes time and patience, but it works. The brain is going through changes while treating AUD and long-lasting changes take place over time. Give yourself time to adjust and learn new coping behaviors.
Don’t focus on setbacks
If you were in a martial class and you lose a match, you don’t lose your black belt. You get to keep all the knowledge you learned and continue on. A setback is an opportunity to learn, reflect and process. Treating Alcohol Use Disorder is not a pass-fail system. Do not concentrate on the fails, this is a process and is about harm reduction.