How to Quit Drinking

Yet tomorrow is not promised, and alcohol addiction will not loosen its grip until intentional changes are made.

If you need help quitting drinking, please use this guide to help you reduce and stop, marking your journey towards the healthier, sober future you long for.

Why does quitting alcohol feel so difficult?

You may already feel that alcohol is harming your mental and physical health, as well as your relationships. The conflict is deeply frustrating, so what is holding so many back from quitting drinking?

A significant part of the difficulty is due to how prevalent alcohol is in our everyday lives. We see it as a way to celebrate a get-together or a way to unwind after a heavy workday. Over time, repeated associations give alcohol a living, functional role in our lives, not just a background or recreational one.

When that is removed, maintaining sobriety can become overwhelming. The body and mind are asked to cope without something they’ve come to rely on, sometimes for many years. This is what can make quitting mentally and physically demanding, even when the desire to stop is deep and genuine.

Alcohol’s influence on the brain and behaviour

Alcohol’s effects on the brain influence the way we regulate reward, stress and emotional balance. With repeated use, our brain starts to strongly associate drinking with relief or calm. At the same time, our ability to manage stress without alcohol becomes weaker.

We feel like we’re depriving ourselves of something important when we turn our backs on alcohol. Urges to return to drinking can happen even before conscious thoughts have formed, making us feel powerless and helpless.

Understanding this process is crucial. It shows that difficulty quitting is not a personal failing, but the result of learned patterns that take time and support to undo.

How do I know if I am dependent on alcohol?

Alcohol dependence can, and often does, develop while a person doesn’t completely realise it’s happening. A person can maintain their relationships and meet their daily responsibilities while their drinking quietly becomes harder to control. This is why self-reflection, right now, can be the best way to evaluate your drinking.

Try asking yourself some questions for a better understanding of your relationship with alcohol:

• Do I often drink more than I planned, even when I want to cut back?
• Do I feel uneasy or irritable when alcohol is unavailable?
• Do I find it too hard to say “no” when a friend encourages me to drink?
• Do I view alcohol as a tool to cope with anxiety or low mood?
• Have I made promises to change my drinking that I’ve left unmet?

If some of these questions resonate with you, it will help you to take proactive steps to cut down your intake before alcoholism worsens.

What are the best first steps to take to quit drinking?

Quitting alcohol undoubtedly becomes easier when you prepare yourself for the changes or learn some of the symptoms common to recovery journeys. The earliest steps should help you focus on small, incremental changes, instead of sudden lifestyle upheavals.

• Naming your relationship with alcohol honestly: Before making changes, it helps to look at how alcohol currently fits into your life, rather than how you wish it did. You can take note of the hours or days you most often drink, what you’re trying to feel or avoid, or whether alcohol is the default response to specific situations. Frame it as an observation, not a judgement, so that it’s easier to be truthful.
• Getting to grips with the drivers, “People, Places and Things”: Treatment specialists and behavioural researchers often mention the critical importance of changing “People, places and things,” especially in the early stages of recovery. These drivers can be incredibly broad, from specific bars or pubs you used to drink in, to the sounds of glasses clinking together. Slowly changing or cutting some of these drivers from your life can reduce their influence over your daily life.
• Setting realistic and protective goals: Early goals work best when they prioritise safety and clarity. Short timeframes can feel more achievable than distant promises, and they create opportunities to learn how your body and mind respond to change. Clear boundaries around when, where, or whether you drink can also reduce the arguments you have in your mind before alcohol is consumed.

How can I rebuild daily life to manage withdrawal symptoms?

When alcohol is removed, you will most likely be faced with unfamiliar and unsettling feelings. Withdrawal symptoms can feel like they derail your structure, so take these steps to give a stronger foundation to your journey:

Where can I find help to quit drinking safely?

If quitting drinking is getting harder to manage, or you find yourself caught in cycles of cravings, it’s important to know that support is available. Alcohol dependence can affect the body and mind in ways that feel overwhelming, but please remember that you are not alone.

At Sanctuary Lodge, we specialise in support for people who want to quit drinking and build a more stable, alcohol-free life through our alcohol rehab programmes. We’re experienced in medical alcohol detox and evidence-based therapies that help you address the core drivers of addiction.

When you’re ready to talk, we are here so contact us today. Taking the first step today can be the start of the healthier future you long for, free from addiction.