How To Cut Back On Drinking Alcohol: Therapists Share Tips

Alcohol tapering, the gradual reduction of alcohol intake, presents several challenges, each requiring strategic solutions to ensure a safe and successful journey towards sobriety. Unfortunately, your brain may be sensitized to withdrawal due to kindling, which can set you up for unexpectedly severe withdrawal symptoms. Quitting alcohol can be extremely hard, especially without medical support. Further, mental health disorders like anxiety and depression are extremely common in those who struggle with drinking, and these disorders can make it even harder to stay Living in a Sober House: Fundamental Rules sober. Prolonged and excessive alcohol consumption can impact your brain, causing changes to the neurotransmitter gamma-aminobutyric acid (GABA) receptors.

How to safely taper off your alcohol consumption

Find an accountability partner or someone you can call to keep you on track when you want to drink. Build a network of people you can go to when you need help, join a support group or see a therapist. To create an effective taper, you must know how much you drink daily on average. It can be easy to underestimate how much you drink, and being as accurate as possible is important. These symptoms can indicate a serious and potentially deadly condition called delirium tremens is developing.

Identify a Support Network

Consistently using alcohol for a long time causes your brain to adjust to its suppressing effect. It becomes more hyperactive and balances out the effects of alcohol. You can also get help by reaching out to a professional rehab facility directly, like The Recovery Village.

It’s always wise to check with your doctor — she should be able to help you decide whether it is best for you to cut back or to abstain. People who are dependent on alcohol, or have other medical or mental health problems, should stop drinking completely. If you are struggling to stop or cut down through alcohol tapering, this may be a sign to seek more help, Lee said. There are a variety of resources to explore, including 12-step programs such as Alcoholics Anonymous (AA) or SMART Recovery, Lee explained.

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This also might be a good time to call on the friend you’ve told about your decreased-drinking goals. Having a conversation in advance can also help set expectations on your friends’ part. This way, by the time you get to your destination for the evening, they know you won’t be drinking and have managed their own ideas for how the night will go. For example, when it comes to the ever-popular suggestion of first-date drinks, mention that you probably won’t be drinking—but that they should free to—before making set plans. While you don’t need to discuss your drinking habits with everyone, bringing a few friends in on your intention is a good idea, says Treloar Padovano.

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Weaning off alcohol involves gradually decreasing the amount of alcohol you drink. This can be done by reducing the number of drinks, increasing time between drinks or choosing a weaker drink with a lower alcohol content. Tapering off alcohol can be challenging, and withdrawal symptoms are common. However, various strategies can help you cope with these symptoms and make the journey toward sobriety more manageable. The HAMS Taper is a harm reduction strategy designed for individuals who want to reduce or quit alcohol consumption in a controlled and safe manner. A substitution taper involves replacing alcoholic beverages with less potent alternatives.

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• If you’re struggling to stick to a taper or do not trust yourself to moderate your alcohol use, having strict supervision and support can help you meet your recovery goals.
• The severity of withdrawal symptoms can range from mild to life-threatening.
• This phenomenon is often described as “alcohol dependence.” The most common more mild withdrawal symptoms include headaches, anxiety, and sleep disturbances.
• These can indicate a life threatening condition called delirium tremens.
• Many people employ medication-assisted treatment for alcohol use to help curb the euphoric effects of alcohol.

One of the primary challenges is managing withdrawal symptoms, which can range from mild discomfort to severe health risks. Monitoring these symptoms closely and adjusting the tapering schedule is crucial. Consistency is key, as erratic reductions can exacerbate withdrawal symptoms and derail progress. Usually, alcohol withdrawal symptoms occur within 12–24 hours after stopping alcohol and can last 2–10 days. Take the first step towards a happier, healthier life at The Haven Detox-New England. Our team of medical professionals offers a professional alcohol abuse treatment program.

• An alcohol taper is a way to wean yourself off alcohol and avoid withdrawal symptoms.
• Implementing healthy coping mechanisms is essential to replace the role alcohol plays in an individual’s life.
• Or, you may find that quitting all at once is too drastic and decide to start by practicing harm reduction.
• We will help you find the resources you need for alcohol use disorder.

Calculate a Healthy Tapering Plan

People who have successfully tapered from alcohol before may be especially likely to benefit from this strategy. If you want to change your relationship with alcohol, it’s important to have an honest conversation with a doctor about your drinking habits before you start tapering off. They’ll be able to help you create a tapering schedule that won’t only raise your chance of success but also avoid severe symptoms.

Generally speaking, alcohol home detox is neither the most effective nor the safest method of quitting alcohol. However, it may be suitable for someone with a lower risk of experiencing alcohol withdrawal, or a person who has access to medical professionals at home. The purpose of alcohol tapering is typically to avoid some of the more dangerous symptoms of detox. The length of time for alcohol tapering depends entirely on your baseline of use. Ask loved ones to look out for signs of alcohol relapse to help you stay on track with your recovery process. For people who drink heavily and frequently, it’s wise to consult with a medical professional before tapering.

However, even the best-designed tapers can put you at risk for alcohol withdrawal syndrome. For this reason, you should never start an alcohol taper before clearing with your doctor. It’s a good idea to talk with a medical professional before https://northiowatoday.com/2025/01/27/sober-house-rules-what-you-should-know-before-moving-in/ you begin a taper.