How to Stop Drinking Alcohol Naturally

What Should Treatment Be Like?

At-home alcohol treatment extends beyond the withdrawal and detox phase. Certain lifestyle modifications can ease symptoms of withdrawal and also prevent relapse.

Treatment & Diet

In addition to vitamin supplementation, a proper, well-rounded diet is crucial for home-based care. You should eat smaller meals more frequently, including lean meat and dairy products high in protein. Fruits and vegetables provide many necessary vitamins, minerals, and fiber and can improve hydration, along with water.

On the other hand, avoid high-fat, high-sugar diets, which can intensify symptoms of alcohol withdrawal. Avoiding caffeine will also mitigate some of the anxiety you may experience when you stop drinking.

Treatment & Wellness

Besides diet changes, holistic wellness is associated with alcohol cessation and ongoing sobriety. Meditative practices such as mindfulness encourage you to regulate stress and other maladaptive thought patterns that can lead to drinking. Studies suggest meditation significantly reduces triggers for alcohol use and lessens cravings.

Physical exercise is another vital factor in home-based recovery. Being active lowers stress hormone (cortisol) levels. It also activates endogenous opioids to decrease the pain associated with withdrawal and triggers an increase in feel-good brain chemicals (dopamine and serotonin).

Psychotherapy

Alcohol’s mood-elevating and anxiety-reducing properties make it an appealing means of self-medication for those with mental health disorders such as depression, anxiety, or bipolar disorder, to name a few. At-home detox measures may alleviate many of the physical symptoms of withdrawal. Still, professional therapy is imperative to treat the underlying psychological disorders that contribute to AUD in the first place.

Counseling and psychotherapy employ motivational interviewing (MI) and cognitive behavioral therapy (CBT) to address behavioral changes essential for sobriety. MI helps you identify your unique recovery path and address any apathy or ambivalence you may feel about making life changes. CBT provides the tools needed to correct negative thoughts that trigger drinking behaviors. Both therapeutic techniques improve self-esteem, resolve social conflicts relating to alcohol use, and promote sustained abstinence.

Habit-Forming Activities

When you first started drinking, you may have developed some habits associated with alcohol use. For instance, maybe you needed a drink or two to loosen up in social situations; perhaps you often had a glass of wine at the end of a long workday. A new habit takes an average of 66 days to form, so repeated exposure to alcohol leads to negative compulsive behavior.

Fortunately, the same brain mechanisms responsible for forming bad habits can also promote new, healthier routines. In combination with medication or therapy, creating new patterns can reduce alcohol cravings. So rather than drinking at a party to alleviate social anxiety, you may start a conversation with someone you know and trust before making new acquaintances. Instead of having drinks with dinner after work, consider practicing yoga or another form of meditation once you get home.

Relapse Prevention

Recovery from alcohol misuse is most difficult after leaving treatment and re-entering society. Approximately 40% to 60% of people in recovery will have a relapse within their first year. Although part of rehab aftercare focuses on avoiding the people, places, and situations that may trigger alcohol use, this is not always possible. Furthermore, the brain undergoes significant chemical and physical changes during periods of alcohol misuse, and such modifications can last well into the recovery phase.

Overcoming alcohol cravings and preventing relapse can involve both psychotherapy and medication management. Therapy focuses on trigger identification and avoidance, establishing self-efficacy, and destigmatizing relapse. On the other hand, medication management can correct pre-existing, underlying chemical imbalances or those caused by sustained alcohol use.

Medications Used to Prevent Relapse Include:

• Naltrexone (Vivitrol)
• Acamprosate (Campral)
• Disulfiram (Antabuse)
• Topiramate (Topamax)
• Antidepressants, such as selective serotonin reuptake inhibitors (SSRIs) to treat co-morbid mood and anxiety disorders