"One bottle of wine a night turned into two, then three, and when I set up my own business working from home it gave me carte blanche to drink all day."

Karen

• Ask for support

  Tell friends and family that you’re trying to cut down on alcohol - they might be more supportive than you think. But beware, some pe...
  Tell friends and family that you’re trying to cut down on alcohol - they might be more supportive than you think. But beware, some people don’t like to have their drinking behaviour challenged, so be prepared to defend your decision by remembering the benefits that cutting down on alcohol brings.
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• Keep track of the alcohol units you’re drinking

  The government advises that people should not regularly drink more than the daily unit guidelines of 3-4 units of alcohol for men (equi...
  The government advises that people should not regularly drink more than the daily unit guidelines of 3-4 units of alcohol for men (equivalent to a pint and a half of 4% beer) and 2-3 units of alcohol for women (equivalent to a 175 ml glass of wine). ‘Regularly’ means drinking every day or most days of the week.
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• Avoid visiting bars and clubs with bars

  Instead resort to amusement such as recreational areas, movies, sports events and family events where alcohol isn’t present. That inc...
  Instead resort to amusement such as recreational areas, movies, sports events and family events where alcohol isn’t present. That includes going to parties that serve alcohol without a family member or friend to support their choice to abstain from drink. If the alcoholic feels bound by duty to attend a party or gathering, then he should be accompanied by a trusted other who will remain with them all the way through the celebration and be prepared to halt them from consuming alcohol.
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• Develop an alcohol-free daily routine

  Wake up earlier, include some exercise into the daily schedule, the potential is endless. Keep in mind that to stop drinking is to make...
  Wake up earlier, include some exercise into the daily schedule, the potential is endless. Keep in mind that to stop drinking is to make a clean start on its own.
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• Spend as little time alone as possible

  For single people this can be a tall order. If you can’t surround yourself with people, get out more and help yourself to generate a ...
  For single people this can be a tall order. If you can’t surround yourself with people, get out more and help yourself to generate a fresh perspective on life.
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Be determined

If you are addicted to alcohol, you must admit it and then be determined to seek professional intervention. The detoxification and reco...

If you are addicted to alcohol, you must admit it and then be determined to seek professional intervention. The detoxification and recovery process can be stressful and excruciating but with the strong determination to lead an alcohol-free life, you can achieve your end.

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Stay optimistic

During the alcohol addiction treatment, you can feel depressed and initially all your attempts at abstinence can fail miserably. Keep a...

During the alcohol addiction treatment, you can feel depressed and initially all your attempts at abstinence can fail miserably. Keep an optimistic frame of mind and strive hard to achieve sobriety, despite odds. Taking the rehab program as a challenge and focusing on overcoming the challenge can help you to be successful in your efforts.

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Find a support group

It is easy to share your feelings, during your path of recovery to people involved in the same kind of experience as you. A support gro...

It is easy to share your feelings, during your path of recovery to people involved in the same kind of experience as you. A support group can be very useful in sticking to the rules, realizing your objectives and following alcohol addiction treatment offered by detoxification and rehabilitation centres exactly.

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Stay away from bars

It is important to avoid visiting bars with friends and colleagues which may lead you to drink alcohol, before your realize it, althoug...

It is important to avoid visiting bars with friends and colleagues which may lead you to drink alcohol, before your realize it, although it seems obvious to say it. Staying away from bars will help you to avoid the temptation of using alcohol again.

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Find a hobby

Many people indulge in drinking alcohol since they are bored and have no activity to engage in. Finding a new leisure time activity or ...

Many people indulge in drinking alcohol since they are bored and have no activity to engage in. Finding a new leisure time activity or pastime will help you with alcohol addiction treatment, given that you have a new hobby or distraction to indulge in without being bored.

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Try meditation

Meditate or practice yoga and explore your spiritual side, while you enrol yourself in alcohol detoxification programs. Meditation can ...

Meditate or practice yoga and explore your spiritual side, while you enrol yourself in alcohol detoxification programs. Meditation can give you inner peace and calm your nerves which are stressed out owing to the abstinence and rehabilitation process.

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Exercise

Exercising can increase the levels of endorphins or feel good hormones in your body that make you feel happy. How about trying jogging,...

Exercising can increase the levels of endorphins or feel good hormones in your body that make you feel happy. How about trying jogging, swimming, cycling or walking?

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Indulge in sports

Revive your interest in some kind of sport that you enjoyed earlier and spend more time playing it with friends and family....

Revive your interest in some kind of sport that you enjoyed earlier and spend more time playing it with friends and family.

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Hypnosis

Considered an excellent alcohol addiction treatment, hypnotherapy can allow you to remove an affinity to alcohol. This complimentary tr...

Considered an excellent alcohol addiction treatment, hypnotherapy can allow you to remove an affinity to alcohol. This complimentary treatment can help you practice and sustain abstinence.

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Recognize there is a Problem

The first thing that you need to realize is that an alcohol addiction is extremely dangerous. Alcoholism is considered by many experts ...

The first thing that you need to realize is that an alcohol addiction is extremely dangerous. Alcoholism is considered by many experts to be a drug addiction. With every drink, you are slowly killing your body and brain cells.

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Drinking water

The body needs water at the cellular level to function. Detoxing from alcohol is very taxing on the body's functions, and on the immune...

The body needs water at the cellular level to function. Detoxing from alcohol is very taxing on the body's functions, and on the immune system. Good, filtered water, drunk in appropriate amounts throughout the day helps to fortify the cells, as well as flush the toxins from the body.

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Know your "no"

You're likely to be offered a drink at times when you don't want one. Have a polite, convincing "no, thanks" ready. The faster you can ...

You're likely to be offered a drink at times when you don't want one. Have a polite, convincing "no, thanks" ready. The faster you can say no to these offers, the less likely you are to give in. If you hesitate, it allows you time to think of excuses to go along. Also, see the short module to help you build drink refusal skills.

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Plan to handle urges

When you cannot avoid a trigger and an urge hits, consider these options: Remind yourself of your reasons for changing (it can help to ...

When you cannot avoid a trigger and an urge hits, consider these options: Remind yourself of your reasons for changing (it can help to carry them in writing or store them in an electronic message you can access easily). Or talk things through with someone you trust. Or get involved with a healthy, distracting activity, such as physical exercise or a hobby that doesn't involve drinking.

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Get Rid of All Your Alcohol

Go through your cabinets and throw away every single bottle of alcohol. If you have a spouse or roommate who drinks alcohol, kindly ask...

Go through your cabinets and throw away every single bottle of alcohol. If you have a spouse or roommate who drinks alcohol, kindly ask if they could drink when you're not around.

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Use Visualization Techniques

Visualize yourself and how it will be when you've completely kicked the alcohol habit. Visualization is very powerful in instilling int...

Visualize yourself and how it will be when you've completely kicked the alcohol habit. Visualization is very powerful in instilling into your subconscious that you are committed to this goal. Do these visualization exercises in the morning and evening.

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Do Not Skip Meals

Perhaps the most important tip to quit drinking is to NEVER skip a meal, as that simply opens the door to alcohol abuse. Not only does ...

Perhaps the most important tip to quit drinking is to NEVER skip a meal, as that simply opens the door to alcohol abuse. Not only does eating 3 or 4 healthy meals a day give your body all the necessary nutrients to help you look and feel your best, but you will actually have LESS of a desire to drink alcohol when your stomach is full of food.

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Be Powerful

Do NOT talk, think or act as if you are powerless before your addiction. Alcohol is powerless before you, and not vice versa. Remember,...

Do NOT talk, think or act as if you are powerless before your addiction. Alcohol is powerless before you, and not vice versa. Remember, NO drink or drug can ever enter your body without your approving of it, so don't allow yourself to fall into the victim mentality of being powerless before alcohol - because that's simply a ready-made excuse to keep drinking.

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Don’t guilt trip yourself whenever you are unsuccessful

Getting upset with yourself for any temporary drawback will be non productive, and will make people more prone to not quit. Should you ...

Getting upset with yourself for any temporary drawback will be non productive, and will make people more prone to not quit. Should you fall, forget it and move forward. This is addiction to alcohol, one of the greatest difficulties you are ever likely to encounter.

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Limit the amount of money you have on you and leave your credit card at home

Take a certain amount of money with you if you go out and hold yourself to that amount. Once it is spent, call it a day or night and si...

Take a certain amount of money with you if you go out and hold yourself to that amount. Once it is spent, call it a day or night and simply have water for the remainder of the time.

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Help Other People

You can also help yourself to quit drinking alcohol by helping other people do the same thing. The battle against alcohol cravings is n...

You can also help yourself to quit drinking alcohol by helping other people do the same thing. The battle against alcohol cravings is not easy but you should take time to help other people too because this can be the source of your strength to deal with your own problem. Maybe, you can give friends who are also heavy drinkers some pointers on why alcohol is bad. If they are not interested about it, it is fine. Also, make sure that you are not going to be swayed by their persistence that you take another sip.

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Create an alcohol free day-to-day schedule

Get up earlier, include some physical exercise into the daily schedule, the potential is countless. After all, to stop drinking alcohol...

Get up earlier, include some physical exercise into the daily schedule, the potential is countless. After all, to stop drinking alcohol will be to create a clean start by itself.

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Treat Other Illnesses

Alcohol May seem to be “quick” answer to relief of stress, anxiety, depression, or other mental health problems. However, the effec...

Alcohol May seem to be “quick” answer to relief of stress, anxiety, depression, or other mental health problems. However, the effect is short-lived and drinking a lot of alcohol often makes these conditions worse. If you feel that these conditions are the underlying problem then see your doctor. Medication and talking treatments such as CBT often work well for these conditions, and are a much better long-term option than heavy drinking.

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Drink Slowly

Only take a few sips of your drink at the time. Do not drink multiple drinks in an hour. Your body absorbs alcohol more than 90 minutes...

Only take a few sips of your drink at the time. Do not drink multiple drinks in an hour. Your body absorbs alcohol more than 90 minutes after your last sip, so you may not realize right away how it will affect you. If you're tempted to drink more, avoid purchasing alcoholic drinks or accepting drink offers from others.

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Resist the pressure to drink

At social events, it isn’t rude to refuse an alcoholic drink or substitute it with a soft option....

At social events, it isn’t rude to refuse an alcoholic drink or substitute it with a soft option.

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12 Step Programs

Alcoholics Anonymous isn’t for everybody. In some places there will be a strong emphasis on using religion to conquer your addiction,...

Alcoholics Anonymous isn’t for everybody. In some places there will be a strong emphasis on using religion to conquer your addiction, and in other cases people just don’t find it an effective way of recovering from alcoholism. Don’t be afraid to try other ways of recovering if AA fails you.

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Ask yourself:

Of all the time, energy and tears I have invested in trying to make them stop drinking, what has been successful? If the answer is “n...

Of all the time, energy and tears I have invested in trying to make them stop drinking, what has been successful? If the answer is “nothing,” you are in good company. Anger, tears and empty threats have never cured one single disease.

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Rock Bottom

Don’t wait for your loved one to hit rock bottom before attempting to fix their problem. Rock bottom might be jail or intensive care,...

Don’t wait for your loved one to hit rock bottom before attempting to fix their problem. Rock bottom might be jail or intensive care, but you could possibly avert this by acting soon.

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Relationships

Is alcohol ruining your relationship? Or is the influence of alcohol bringing relationship issues to the fore? Consider getting help, ...

Is alcohol ruining your relationship? Or is the influence of alcohol bringing relationship issues to the fore? Consider getting help, and cutting down on your drinking when together to avoid conflict and settle issues with a calm and clear head.

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Enabling

Enabling is defined as “removing the natural consequences to the addict of his or her behaviour”. This basically involves anything ...

Enabling is defined as “removing the natural consequences to the addict of his or her behaviour”. This basically involves anything you do that negates the harm they are inflicting on themselves and allows them to see their drinking in a more positive light, for example letting them move in when they lose their house.

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How to stop enabling

Leave evidence of the alcoholic’s destructive behaviour - don’t clean up vomit or wash their soiled bedding, because they caused th...

Leave evidence of the alcoholic’s destructive behaviour - don’t clean up vomit or wash their soiled bedding, because they caused this problem. Harsh as it may sound, they must learn to take responsibility for their actions again. This can be difficult but it is important to weigh up the consequences of fixing the problem in the short term (ie the pain you feel by not helping) and allowing it to continue in the long term (the long road of crime, imprisonment, unemployment, health issues and possible death).

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Start with drinking a soda or other non alcoholic drinks

If you start by drinking a soda instead of drinking an alcoholic drink first, you will reduce the chance of you getting drunk quickly. ...

If you start by drinking a soda instead of drinking an alcoholic drink first, you will reduce the chance of you getting drunk quickly. Then intersperse your alcoholic allowance with more non-alcoholic drinks during the occasion.

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Just because you don’t remember it doesn’t mean it didn’t happen

You still have to take responsibility for the things your Evil Twin did last night. Another good reason to avoid blackouts. Hemmingway...

You still have to take responsibility for the things your Evil Twin did last night. Another good reason to avoid blackouts. Hemmingway said, “Always do sober what you said you’d do drunk. That will teach you to keep your mouth shut.” This is good advice.

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Keep good friends, and listen to their advice

There are many people who can stop you from making bad decisions. Listen to them and try to look at yourself from outside....

There are many people who can stop you from making bad decisions. Listen to them and try to look at yourself from outside.

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Why do I drink?

For many people, the triggers that make them start drinking are pretty clear. Learn what situations, ideas or feelings make you want to...

For many people, the triggers that make them start drinking are pretty clear. Learn what situations, ideas or feelings make you want to drink and you will know much better how to deal with your addiction.

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Decide whether your goal is abstinence, or controlled or social drinking

Only you can decide on what your achievable goal will be. If you really believe you can cut down, then set days and times when you can ...

Only you can decide on what your achievable goal will be. If you really believe you can cut down, then set days and times when you can and cannot drink. If you believe you are the type of person who cannot stop at one or two drinks then you will have to go for abstinence.

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Do not set unachievable goals

When setting goals, don’t be too hard on yourself. It's about knowing and accepting yourself. For example, if you’re not a person w...

When setting goals, don’t be too hard on yourself. It's about knowing and accepting yourself. For example, if you’re not a person who likes sitting around, you’re not going to read a lot of books. If you want a clean, organized home but you hate housework it's going to be difficult, and you will be unlikely to reach or maintain the goal. You can only do what you are able to do. ACCEPT YOURSELF for who you are. Feeling guilty seems to increase some people’s need to drink.

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Tell your story to yourself

Some people find it helpful to pretend that they are listening to a friend talking about their own situation. Imagine what advice you w...

Some people find it helpful to pretend that they are listening to a friend talking about their own situation. Imagine what advice you would give if it were a friend telling you his or her story. Does this approach make you see your own situation differently?

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What do you associate with NOT drinking?

You may have to put yourself in situations where you do not drink. For example, some people go for a walk, go somewhere with the childr...

You may have to put yourself in situations where you do not drink. For example, some people go for a walk, go somewhere with the children, or watch TV, or read in bed, as they do not associate drinking alcohol with being in bed. Some people go to bed earlier, and get up earlier in the early days of abstinence.

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Learn to say “NO”

One big factor in alcoholism is peer pressure. Learn to say “NO” also to your friends because you prioritize your health rather tha...

One big factor in alcoholism is peer pressure. Learn to say “NO” also to your friends because you prioritize your health rather than drinking with them because it will not give you any good effect. Lying is bad but it is also acceptable if we have white lies for our own good.

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Don't do anything you don't feel ready to do

If going to the beach is a time when you drank a lot. Don't go this year. If going to a certain friend's home for dinner is a time when...

If going to the beach is a time when you drank a lot. Don't go this year. If going to a certain friend's home for dinner is a time when you drank a lot - get a rain check this time. Protecting your sobriety is the most important thing you are doing right now. Take care of you! Don't worry about everyone else right now.

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