What is the first step towards recovery?
Most people with alcohol problems do not decide to make a big change out of the blue or transform their drinking habits overnight. Recovery is usually a more gradual process. In the early stages of change, denial is a huge obstacle. Even after admitting you have a drinking problem, you may make excuses and drag your feet. Its important to acknowledge your ambivalence about stopping drinking. If youre not sure if youre ready to change or youre struggling with the decision, it can help to think about the costs and benefits of each choice.
Evaluating the costs and benefits of drinking
Make a table like the one below, weighing the costs and benefits of drinking to the costs and benefits of quitting.
Is Drinking Worth the CostBenefits of drinking:Benefits of not drinking:
It helps me forget about my problems.
I have fun when I drink.
Its my way of relaxing and unwinding after a stressful day.
My relationships would probably improve.
Id feel better mentally and physically.
Id have more time and energy for the people and activities I care about.
Costs of drinking:Costs of not drinking:
It has caused problems in my relationships.
I feel depressed, anxious, and ashamed of myself.
It gets in the way of my job performance and family responsibilities.
Id have to find another way to deal with problems.
Id lose my drinking buddies.
I would have to face the responsibilities Ive been ignoring.
Set goals and prepare for change
Once youve made the decision to change, the next step is establishing clear drinking goals. The more specific, realistic, and clear your goals, the better.
Example #1: My drinking goal
I will stop drinking alcohol.
My quit date is __________.
Example #2: My drinking goal
I will stop drinking on weekdays, starting as of __________.
I will limit my Saturday and Sunday drinking to no more than three drinks per day or five drinks per weekend.
After three months, I will cut back my weekend drinking even more to a maximum of two drinks per day and three drinks per weekend.
Do you want to stop drinking altogether or just cut back? If your goal is to reduce your drinking, decide which days you will drink alcohol and how many drinks you will allow yourself per day. Try to commit to at least two days each week when you wont drink at all.
When do you want to stop drinking or start drinking less? Tomorrow? In a week? Next month? Within six months? If youre trying to stop drinking, set a specific quit date.
After youve set your goals to either stop or cut back your drinking, write down some ideas on how you can help yourself accomplish these goals. For example:
Get rid of temptations. Remove all alcohol, barware, and other drinking reminders from your home and office.
Announce your goal. Let friends, family members, and co-workers know that youre trying to stop drinking. If they drink, ask them to support your recovery by not doing so in front of you.
Be upfront about your new limits. Make it clear that drinking will not be allowed in your home and that you may not be able to attend events where alcohol is being served.
Avoid bad influences. Distance yourself from people who dont support your efforts to stop drinking or respect the limits youve set. This may mean giving up certain friends and social connections.
Learn from the past. Reflect on previous attempts to stop drinking. What worked? What didnt? What can you do differently this time to avoid pitfalls?
@fancifulPainting19
cool ideas! thank you for sharing :) hope you have a great rest of week!
@fancifulPainting19
Truly great advice. As a recovering alcoholic, I am so glad I ran across your post :)
I did really well with my sobriety for about two weeks then feel back again. It is a struggle everyday but focusing and setting the goal of sobriety keeps me going.
@Gabe1400 I understand how difficult that can be sometimes, but you are right focusing on your goal is the way to achieve it.. You can do this, your future self thanks you for it. We are here for you if you need us!
Hello, i am trying to learn how to post on feed. Thankful to have found this place.
@Melliex3 We are so happy you are here with us!
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Hope this helps, and let us know if you have any further questions/concerns. :)
@fancifulPainting19
All really good ideas. I really need to avoid anything to do with alcohol or it triggers me.
I am no one to give advice... I have 3 and a half years of sobriety... essentially, things got so bad to where I almost lost the most important things in my life (the so called rock bottom)... I spent over a year following mandated meetings, psych appointments, counseling, group therapy, and weekly random urinalysis... I also faced a type of court trial at the end of this... I continue the random urinalysis for a total of 5 years... recovery is not easy... those closest to me either say I don
Holy shit! This was so helpful to read, thank you so much. I've been trying to find ways to quit and this so much less daunting than the way most people say you should quit. Makes me feel like I shouldn't be so hard on myself so thanks!
@fancifulPainting19
I drink it every once in a great while. I am a huge soda drinker. I'll explain it very simply: if I drank as much alcohol as I do soda, I'd be the town drunkard. Not good, but anyway, to answer this question, admitting that you have a problem is the first and hardest step to recovery.
The first step toward changing any problem or addiction is admitting to yourself and the world that you have a problem and committing to yourself and others you Will change for the better.