Content

• To step
• Method 1 of 4: Create a plan
• Method 2 of 4: Cut down on drinking
• Method 3 of 4: Stop drinking completely
• Method 4 of 4: Stay motivated
• Tips
• Warnings

According to the Center for Disease Control and Prevention, binge drinking is the most common pattern of excessive alcohol consumption in the United States. But binge drinking isn't just a problem in the United States. Binge drinking is a problematic trend around the world. Boozing is not the same as alcoholism, although it is also a common pattern of alcohol abuse. Alcoholism has other health and wellness risks. Whether you want to cut down on drinking or quit alcohol altogether, there are a number of things you can do to stop binge drinking. You can learn to set yourself a number of goals, develop an accountability system, and set yourself up for success.

To step

Method 1 of 4: Create a plan

1. Map your drinking habits. The National Institute of Alcohol Abuse and Alcoholism in the United States defines alcoholism as "a drinking pattern in which the blood alcohol concentration (BAC) rises to 0.08g / dL". Men usually achieve this concentration when they drink five drinks (eight units) in two hours; women by consuming five drinks (six units) within two hours. Other warning signs of binge drinking include:
   • You tend to drink quickly.
   • You regularly drink more than the moderate consumption guidelines (1 drink / 2-3 alcohol units per day for women; 2 drinks / 3-4 alcohol units per day for men).
   • You drink to get drunk.
   • You sometimes think you have no control over how much you drink, or find it difficult to stop drinking once you have started.
   • You drink more than you intend, or you don't remember how much you drank.
   • You have developed an alcohol tolerance, so you have to drink more to get tipsy.
2. Think about how drinking has affected your life. If alcohol has affected your work, education, personal relationships or health, it usually indicates an alcohol problem. A drinking pattern that causes these issues is called alcohol abuse and can eventually lead to alcohol dependence. There are several ways that alcohol can affect your life, including:
   • You are unable to live up to your responsibilities at school, at work, or at home.
   • Because of the negative side effects (hangovers, blackouts, etc.) you are unable to do the things you enjoy.
   • You drink even when your friends don't, or you drink to be accepted.
   • You experience heightened feelings of anxiety or depression.
   • You end up in unsafe situations because of the alcohol (risky sex, drunk driving, etc.)
   • You experience withdrawal symptoms after binge drinking, such as trouble sleeping, nausea, vomiting, sweating, shaking, anxiety, or depression.
3. Determine whether or not you should stop drinking completely. For many people, drinking is all or nothing: one drink is too much, and twenty is never enough. If you've already tried cutting down and failed, or if you think you can never "just have one drink," you may want to quit altogether.
   • Alcohol abuse can eventually lead to alcohol dependence (also called alcoholism or alcohol addiction), especially if the abuse persists over the long term.
   • If you enjoy drinking socially and want to distance yourself from alcohol abuse, you can learn how to adjust the relationship with drinking. This way you will be able to enjoy a drink at your leisure, without falling completely overboard.
4. Set clear goals for yourself. Whether you think you have to cut back or stop completely, setting clear goals can help. Keep your goals reasonable, and know that significant change cannot happen overnight. It can also help to set your goals at different stages.
   • If you decide to cut down, set days when you can drink and days when you can't drink. For example, say, "I can drink on Saturday evenings and Wednesday afternoons. I will not drink on the other days."
   • Also impose a maximum number of drinks on yourself. Write the number on a card, and keep that card in your wallet or purse. For example: "On Saturday evening I don't drink more than three beers. On Wednesday afternoon I stick to one cocktail."
   • If you want to quit drinking altogether, set a deadline for yourself. For example, "As of July 31, I will no longer drink alcohol."
   • If you were a heavy drinker, quitting "cold turkey" can have dangerous side effects. Withdrawal symptoms include anxiety, depression, irritability, fatigue, nausea and vomiting, insomnia, sweating, shaking, headache, loss of appetite, hallucinations, confusion, seizures, fever, and anxiety. It may be easier for you to gradually moderate your alcohol consumption.
   • A number of studies have shown that the risk of binge drinking can be reduced by drinking a little bit every day (no more than one drink per day).
5. Consult your doctor. Contact your healthcare provider if you think you have a drinking problem. Your doctor can help you determine the safest and most sensible way to stop or reduce drinking. He / she can also refer you to an alcohol specialist, such as a therapist or psychiatrist. Before the appointment with the doctor, collect some information:
   • How often and how much do you drink? Be honest. The doctor will not judge you, and he / she cannot help you if you are not honest about your drinking habits.
   • What symptoms are you experiencing? Think of headaches, nausea, depression, etc.
   • Personal information, such as stressors or life events (e.g. divorce, starting college, getting a new job, etc.)
   • Medication, supplements and vitamins you use.
6. Tell your loved ones you think you have a problem. As truthful as it may be, if you think you need to stop drinking, it's important to tell your friends, family, and loved ones. They need to know that you need to make a change. Surrounding yourself with good friends and loving loved ones will help you hold yourself accountable for your wrongdoing. Confessing and acknowledging your drinking problem is a good first step.
   • Tell your drinking friends that you are concerned that your entertainment is developing into a serious problem. Emphasize that you are not judging anyone and that you are not asking anyone to change their behavior. Ask your friends for support, and emphasize that you still want to socialize - you just won't drink (as much) as before. For example, "I don't like some of the effects of my drinking. It interferes with my life in ways I don't want to. So I choose to cut back for a while. This decision is purely for myself. I still want to you guys handle it. I'll just have a coke instead of a cocktail. "
   • If other people in your family are drinking, decide for yourself whether the presence of alcohol in the house is an irresistible temptation for you. If so, discuss your options with your loved ones. If you want to stop drinking completely, you may need to remove all alcohol from the house. If you explain the importance of this matter to your loved ones, they will likely support you unconditionally.
   • If your problem seems even more serious, ask your friends and loved ones to socialize in places where alcohol is not served. If you always hang out in bars with your friends, the temptation may be too great for you.
7. Learn the triggers that make you want to binge drink. If you drink to get drunk on a regular basis, it is important to confront the causes of that craving. Only then can you begin to heal and learn to resist temptation. Why do you want to drink? Is there a certain situation, emotion or person that makes you want to get drunk?
   • Peer pressure is a common trigger for binge drinking, especially among young people. For example, about 90% of the alcohol consumed by people under 21 in the United States is consumed during binge drinking. It can be tempting to drink to fit in, or to keep up with your friends' party animals. Friends who don't have a problem with their drinking habits (or who don't recognize that they have a problem) might persuade you to have "one drink." If your friends continue to binge drink in front of you or pressure you to do the same, you may want to stop hanging out with them.
   • Some people start drinking because of stress. If you turn to alcohol to escape the stress at home, at work, or in your relationships, you may need to take steps so that you can learn to relax. Try to find more productive ways to relieve that stress and manage your emotions. That's a lot better than turning to alcohol for relief.
   • Many people start drinking because they are bored. If you drink alone on a Friday night because you don't know what to do differently, or if you keep drinking to make everyday activities more fun (like going to the supermarket), then it's important to fill your life with healthier and more productive activities.
8. Keep a drinking diary. It may sound corny, but if you drink regularly and are frustrated with yourself, it can be difficult to answer many of the questions below. Drinkers often deny their problem, and it is therefore difficult to pinpoint exactly why you are going to drink. By making it a point to write about your drinking habits regularly, you can reveal information that you might never be able to reveal if you were just thinking about your problem.
   • An English Urge Tracker can be found on the website of the National Institute of Alcohol Abuse and Alcoholism. Here you can keep track of when you have the urge to drink, how you reacted to it, and what you plan to do next time.
   • Think back to the last time you went coma and write down what happened that day. What can you still remember about that evening? What preceded it? What did you do the next day? How did you feel?
   • Keep track of how often you drink over a week. When did you want to drink? When did you think about drinking? Why did you want to drink? Keep the focus on tracking your impulses so that you can understand your thinking pattern.
   • There are also mobile apps, such as MyDrinkAware., That can help you keep track of alcohol consumption. Such apps come in handy when you are out.

Method 2 of 4: Cut down on drinking

1. Set some ground rules for yourself. If you want to cut back, it is important that you keep the goals you have set for yourself in mind at all times. You can help yourself to keep these goals by setting yourself some ground rules. Let these ground rules guide your behavior when you find yourself in situations where alcohol is involved. The rules are different for every drinker, and you will have to find out which ones work best for you. Guidelines that can help the coma boozer use alcohol more sensibly include:
   • Never drink before parties or other social occasions (i.e. "chair" or "drink").
   • Never drink more than the low-risk guidelines set by the National Institute on Alcohol Abuse and Alcoholism:
     • Women should not drink more than three drinks per day and never more than seven drinks per week.
     • Men should not drink more than four drinks per day and never more than fourteen drinks per week.
   • Only drink when you are with others; never alone.
   • Stick to the restrictions you've imposed on yourself (such as "two beers on Saturday").
   • Do not drink with other binge drinkers or people with a drinking problem.
   • Never drink to relieve stress.
2. Learn what "one drink" looks like. The National Institute on Alcohol Abuse and Alcoholism has established standards that count as one drink - which contains about 14 grams of alcohol. However, many people do not know what a standard drink looks like. If you don't know what a standard glass of wine looks like, grab a measuring cup with colored water - this is how you learn what a normal glass of wine should look like. Know that the alcohol content of drinks determines what "one drink" is. So if you often drink heavier beers (with an alcohol content of 6 to 12%), then calculate on the basis of the alcohol percentage how much you've had. A drink counts like this:
   • A standard glass of beer or cider of 250cc (5%)
   • A standard glass of wine of 100cc (12%)
   • A standard (drink) glass of spirits (35%)
3. Take it slow and last longer with each drink. If you get tipsy quickly and down drinks to calm your nerves, or if you are just a thirsty drinker, you may find it helpful to slow down. Take your drink longer. You will enjoy the taste of your drink more and will drink fewer drinks while socializing.
   • Depending on your tolerance, try not to have more than one drink per hour. (For example, men can usually drink more than women before they start to feel the effects of the alcohol).
   • Drink your cocktails through a straw. This way you will last longer with your drink.
   • If you always drink half liters, choose from now on vases or whistles. Drink it slowly; don't knock them back.
   • Order your drink on the rocks. As the ice melts, your drink will be diluted. This will take longer with your drink, and you will also get some extra water.
   • Your body absorbs the alcohol into your bloodstream much faster than it can metabolize it. The faster you drink, the longer the alcohol will flow through your body. This will cause damage that you will really regret the hangover later on.
4. Stay busy. Often you keep drinking because you don't do anything else all the time, and because you keep sitting or standing next to your drink. What else should you do if you're not doing anything? Dancing, talking, playing billiards or darts will keep you busy. If the emphasis is not so much on the alcohol, you will be less likely to drink a lot.
   • If there is nothing you can do to keep busy, think ahead of time what you will do. For example, if you can't distract yourself, see if you can come up with an excuse to leave, find someone to talk to, or do something to shift the focus from drinking to something else.
5. Force yourself to drink four times as much water as alcohol. Alcohol acts as a diuretic, meaning it dehydrates you. Your body excretes four times as much fluid when you drink alcohol. By drinking water you will also drink less alcohol. This extra hydration also lowers the risk of a hangover the next morning.
   • If you drink a cocktail that contains 62.5ml of alcohol, drink at least 250ml of water before ordering a new one.
   • Consider having a non-alcoholic drink in between alcoholic refreshments. By sipping red or a coke at a spa in between drinks, you are forced to drink less quickly, but you do have a drink in front of you.
6. Only drink with meals. Drinking is a loaded term, because it more or less means that you have to have a drink.That is what you have agreed. If you only allow yourself to drink with meals, you can still go to bars and restaurants with friends, but only drink with meals. Have a glass or two of wine with dinner, or have a beer with the barbecue - but end it once your plate is clean.
   • Drinking on an empty stomach increases the risk of a hangover. Eating a healthy meal before or while drinking will slow down your body's absorption of alcohol, giving your body more time to metabolize the alcohol. Fats and complex carbohydrates are especially good.
   • When the meal is over, you can switch to coffee or water. Do not continue to drink after eating. If you're in a busy restaurant, you can choose to leave your table - the waiters won't be happy if you sit for hours without ordering drinks.
7. Make it difficult for yourself to drink more. If you're meeting up with friends at the bar and are concerned that you won't be able to control yourself, take steps to make it impossible for yourself to drink more than you want. Getting in your way can help you stick to your goals - even if your motivation lets you down.
   • Leave your debit card at home, and don't bring more money than is necessary for two drinks. If you go out for dinner, you can take a look at the menu in advance so that you know exactly how much money you need to bring.
   • Drink more expensive drinks. First, more expensive drinks have fewer toxic byproducts that contribute to hangovers. And because these drinks are more expensive, you won't be able to order that much of them.
   • Do not store alcohol at home. If you drink regularly after work, but don't want to make a six-pack every night, don't buy them anymore. Don't take them home. When the beers are waiting for you in your fridge, it's even harder to resist the temptation. So don't put them in the fridge.
   • Buy smaller glasses. If your glasses are too big, it is all too easy to drink too much. For example, wine glasses can hold much more wine than the standard amount of 100ml. If your wine glass is larger, you are also more likely to put too much in it. Moreover, the chance that you will drink more increases if you keep the glass in your hand and do not place it on the table.
8. Put a strict time limit on your drinking. If you're going out with friends and tend to stay an extra hour, want one more drink, and stay into the wee hours, it can be helpful to impose strict curfews on yourself. If you meet up with friends around nine, then go home around midnight. Set yourself up to drink a certain number of hours, and follow that rule.
   • This doesn't mean you have to knock back as many drinks as possible in that limited time frame. Keep your end goal in mind; if you don't, it will be of no use to you.
9. Make other plans. You don't have to drink to have fun. Instead of having a drink, you can also suggest doing something else. If you're worried you won't be able to control yourself in the pub, suggest going to the cinema, going to a concert, or whatever - as long as it's not in the bar.
10. Learn to say "no". At some point, you will find yourself in situations where you are offered booze when you don't want to. People could also try to persuade you to have a drink on a day that you have designated as an alcohol-free day. Learn to say no in a polite yet strict way.
    • If you decline the drink, make eye contact. This way you can show that you really mean it.
    • Keep your answer short and to the point. Long-winded answers or excuses usually don't come across as convincing. Get straight to the point by saying something like, "No thanks, I don't want that" or "No thanks, today is my alcohol-free day. I would be so disappointed if I didn't keep that promise."

Method 3 of 4: Stop drinking completely

1. Limit access to alcohol. If you have a full liquor cabinet, empty it. Dispose of all the alcohol, recycle the bottles, and give away your drinkware. Memories of alcohol can trigger the desire to drink.
   • If you always visit the same bar on the way back from work, take a different route to avoid the bar. Instead, go straight home, or try to find another place to let off steam after work - think the gym, for example.
   • Avoid the places where you used to drink, and let your friends help you avoid alcohol. At some point, you may be able to handle sitting in bars with your drinking friends, but steer clear of those bars for now. Try to avoid temptation whenever possible.
2. Expect to experience physical side effects from the abstinence. You don't have to drink every day to develop a physical dependence on alcohol. Significant binge drinking, even on an irregular basis, can lead to physical side effects if you try to stop drinking altogether. Even when you start cutting down, you may encounter warning signs that, if you are not careful, can lead to stress. This allows you to start drinking again. If you have frequent bouts, chances are you will experience one or more of the following symptoms:
   • To sweat
   • Nausea
   • Headaches
   • Dizziness or shakiness
   • Insomnia
3. Share your goals with your loved ones. You will need the support of your family and friends in this process. Let them know that you are worried about having a drinking problem, that you feel you cannot drink in moderation, and that you should stop drinking altogether.
   • If you experience peer pressure or find friends who don't support you, consider stepping back from them for a while to work on your drinking problem. Surrounding yourself with people who have their own alcohol problems can make it difficult to stay on track.
4. Ask your doctor about disulfiram and other drugs. Disulfiram is a prescription drug designed to make drinking undesirable. It produces hangover-like symptoms almost immediately - it blocks the liver's ability to process alcohol. It can be an incredibly effective method of counteracting the desire to drink. Sometimes other aversions and / or anti-pulling agents are also used. Talk to your doctor to find out which remedies might help.
   • If you are struggling with other types of addiction, be careful when trying to quit. Withdrawal from certain drugs, including cocaine, crack, heroin and certain drugs, must absolutely take place under medical supervision. Drastic or sudden changes in the consumption of these drugs can cause serious medical complications - and even lead to death.
5. Find a drink to replace the alcohol with. If you are psychologically relying on your alcoholic after work snack, you should replace it with a healthier alternative. Pour some iced tea into a beer glass, sit in the same place you would otherwise be, and enjoy the same ritual - only without the alcohol. For example, you can choose soft drinks, fruit juice, coffee or smoothies.
6. Don't argue with other people about your attempt to kick the habit. If you decide to quit drinking altogether, chances are your friends - especially friends you used to drink with - will try to convince you that you don't have a problem at all. It is best to avoid these discussions. Your attempt to kick the habit is nobody's business, only you.
7. Find a support group. It is incredibly difficult to kick the habit yourself. Learn to lean on others and surround yourself with friends and loved ones who will support you. This way your wish to stop drinking will come true faster.
   • Alcoholics Anonymous (AA) is the best known and one of the most successful ways to stop drinking. Even if you don't (really) consider yourself an alcoholic, it doesn't hurt to attend a number of meetings. You can find support and learn concrete ways to stop.

Method 4 of 4: Stay motivated

1. Hold yourself accountable for your actions. Try to find a way to be honest with yourself. People who drink are often knowledgeable liars, often making excuses to rationalize their excessive drinking. Keeping a drink diary and setting specific goals can help you keep yourself on track.
   • Keep track of all your missteps. For example, if you have been drinking on an alcohol-free day, or have exceeded your limit, you must make a note of this.
   • Tell someone who won't judge you, but who you can't keep it a secret from. Put your trust in this person.
   • Attend group meetings regularly. Knowing that you are accountable to your group friends can help keep you on the right track.
2. Avoid people who want to drink you. If you drank a lot in social spheres, or spent a lot of time hanging out with people who made you drink a lot for whatever reason, you may need to cut ties. At the very least, make sure you significantly limit access to those people. People you should avoid include:
   • Heavy drinkers.
   • Competitive drinkers.
   • Stressful friends.
   • Bad relationships.
3. Live your urges. There is no escaping it: sometimes you will crave alcohol. Instead of fighting that desire, you can learn to accept and experience the feeling. Know that the drift can rise to a certain level, but it will eventually fade away.
   • Accepting your drive does not mean giving in to it. It means that you are not trying in vain to force yourself to feel something different.
   • Take stock of the physical balance. Take the time to take a deep breath and fully focus on your body. Pay attention to where you feel the craving and how it manifests. For example, you can feel the craving most strongly in your mouth or nose, or perhaps even in your hands.
   • Focus on where you feel the drift. Pay close attention to the physical sensations. Make comments that describe how you feel, but don't judge. It's not about making yourself feel bad; it's about learning to understand what your body is doing. For example, "My mouth is very dry. I feel like a beer would be nice and cool and invigorating. I keep swallowing and imagine feeling the bubbles slide down my throat."
   • Repeat this process with each body part experiencing the craving. The cravings may never completely subside, but at least you'll be a lot more able to understand how it works - and you'll be a lot more able to wait for the feeling to subside.
4. Keep your stress in check. Look for healthier ways to handle your stress - ways that don't involve alcohol. Stress can be a reason to drink, and can quickly cause us to throw our principles out the window. You may have been sober for months, but after one bad day at work or a heated argument with your partner, you want to turn to alcohol again. Try to find other ways to deal with the stress and frustration without reaching for the bottle.
   • Recognize, based on stressful situations, when you crave a drink. For example, if you've been on a stressful shift at work after being bullied by your boss, it can be tempting to pop into your local bar on the way back. Rather, look for a different activity to deal with this scenario. Maybe you can go to the park to kick a ball, go to the gym to lift heavy things, or go to the attic to throw arrows at a picture of your boss. He / she will never find out.
   • Instead of drinking, you can call your counselor. Tell him / her how you are craving a drink. Talk about your cravings and work together to make them go away. Come up with a distraction and let yourself be distracted. The craving will soon disappear.
5. Find new hobbies and interests. If you're used to spending a lot of your free time at the bar, sobriety can sound boring at first. What the hell would you be doing differently? Look for new hobbies and productive ways to fill all of the time you used to spend drinking.
   • Start with creative projects that you have wanted to start with for years. Write that novel you've always wanted to write, learn to play the guitar, or learn to knit. Learning a new creative skill will make you enthusiastic and motivated to do other things.
   • Also try to participate in social activities that do not involve drinking. Join a craft club, bowling team, or football club. Make new friends by doing something together.
6. Start exercising. Getting physically active will make the whole principle behind drinking seem awful. If you feel like getting in shape, sweating everything out, and losing weight, then you will hardly waste time thinking about drinking.
   • Moderate aerobic exercise has been shown to have a positive effect on recovering alcohol abusers.
   • Aerobic exercise improves symptoms of anxiety and depression - two things that can trigger alcohol abuse.
   • Mindfulness meditation can also help people recovering from alcohol abuse. Mindfulness mediation is meant to look at what your body and mind are doing in an objective, non-judgmental way. It can help you recognize your urges without having to automatically respond to them.
   • Team sport can also provide a healthy distraction. Tennis, basketball, swimming and football are all ways you can fill your time productively - and not a drop of alcohol is involved.
7. Reward yourself for sober periods. Set yourself a series of rewards ahead. At the end of the first week, you can treat yourself to a delicious meal. At the end of the first year you can treat yourself to a nice trip. Encourage yourself to keep getting one step higher up the sober ladder.

Tips

• If you have something to celebrate, don't go out with the intention of getting drunk. Focus on why you have something to celebrate and focus on the people around you.
• While not every binge drinking is an alcoholic, binge drinking can be a sign of alcoholism. If you feel that your life is being negatively affected by alcohol but you cannot help it, you may be an alcoholic. If you are concerned that your binge drinking is more than a bad habit, it is recommended that you seek professional help.

Warnings

• Do not drive under the influence. Be responsible and call a taxi or stay sober!
• Binge drinking can lead to alcohol poisoning. Symptoms of alcohol poisoning include confusion, vomiting, seizures, slow or irregular breathing, bluish or pale skin, hypothermia, and unconsciousness. If someone has been drinking and is showing these symptoms, call 911 immediately.