Conquer Alcohol Addiction in 4 Powerful Steps
Alcohol abuse happens when you consistently drink too much. This can really mess up your life, causing problems in your relationships, health issues, and poor performance at work. The National Institute on Alcohol Abuse and Alcoholism (NIAAA) says around 18 million Americans struggle with alcohol abuse or dependence. Recovering isn’t easy, but it’s doable if you know what to do.
1. Admit You Have a Problem
The first step in tackling alcohol abuse is recognizing and admitting you have a problem. If you suspect you drink too much but aren’t sure you need help, make a list of all the negative impacts alcohol has had on your life. Also, list any benefits you think drinking provides. Comparing these lists will usually show that the downsides far outweigh any positives.
2. Commit to Change
Once you accept that drinking is harming your life, start thinking about how overcoming this issue will improve things. Write down the benefits of cutting back or quitting drinking, such as better relationships and improved work performance. Keep this list nearby to stay motivated.
3. Make a Plan
Begin by getting rid of most or all the alcohol in your home to reduce temptation. If you want to cut down rather than quit entirely, keep only a small amount. Stick to a limit of one drink per day if you’re female, or up to two drinks per day if you’re male. Let your family and friends know about your plan so they can support you. Avoid going out for drinks with colleagues or acquaintances.
4. Get Professional Help if Needed
If cutting down or quitting on your own proves too tough, seek help from professionals like therapists and doctors. Therapists can provide counseling to address your alcohol abuse, while doctors can check for any health issues caused by drinking. The National Institutes of Health (NIH) advises maintaining a strong support network, both personally and professionally, as it’s common to relapse after treatment.
Remember, alcohol abuse is different from alcohol dependence or alcoholism. Both involve excessive drinking, but alcohol abuse doesn’t include a physical dependence on alcohol. Alcoholism is more severe, with your body unable to function properly without it. If you think you might be an alcoholic, seek professional help immediately.
