“I catch myself drinking when I don’t want to face my emotions, and I want to get better at working through them without alcohol.”.“I’ve been drinking a lot without a clear reason, and I want to spend some time rethinking that habit.”.If you want to offer loved ones a more detailed explanation but feel unsure about what to say, it helps to keep your explanation simple: Try not to worry about others judging you, since most people probably won’t notice or remember what you do. That said, you don’t need to say anything more than “No, thanks.” Practicing your refusal ahead of time can help you feel more comfortable and confident when you find yourself in a situation that involves alcohol. “I don’t like the way drinking makes me feel.”.You’re not obligated to offer details, but it can help to have a go-to response ready: When you turn down a drink, people might ask why. Check out apps like Meetup to find other people interested in alcohol-free activities.Miss the bar atmosphere? Depending on where you live, you might be able to visit a sober bar and socialize without alcohol.Consider cultivating friendship and romance with people who don’t prioritize drinking as an important part of their lives.Instead of testing your resolve by joining your co-workers for the usual happy hour, why not invite a different co-worker to check out the new bakery down the street?. ![]() “The more support you have, the better,” Turner emphasizes. Find a communityīuilding new relationships with people who also choose to avoid alcohol can have a lot of benefit. It’s often easier to turn down a drink when you don’t have to do it alone. Turner notes the importance of bringing along a trusted support person when attending events that involve alcohol. Changing drinking habits together allows you to support each other while also boosting your motivation and accountability. Maybe your partner, sibling, or roommate is also thinking about making a change. Involve your loved onesįamily and friends can provide encouragement and support when you stop drinking.īy opening up about your relationship with alcohol, you might also encourage others to explore their own drinking habits. Letting others know about your choice to stop drinking may help motivate you to stick with your decision. Common alcohol triggers include:īecoming more aware of your alcohol triggers and reasons for drinking can help you plan ways to help manage the urge to drink. She goes on to explain that knowing the reasons behind your alcohol use can help you explore alternative ways to address those issues more productively. Knowing why you drink is essential, says Cyndi Turner, LCSW, LSATP, MAC, a Virginia therapist who specializes in addiction treatment and alcohol moderation. It’s common to drink to lighten tension on a first date or before a difficult conversation.īut when it’s hard to face challenges without alcohol, it’s worth considering whether drinking prevents you from finding more helpful ways of managing emotions. Plenty of people use alcohol to numb emotional pain or face stressful situations more easily. Maybe your concerns center around your reasons for drinking rather than the amount. Think about why you drink and identify alcohol triggers When you’re having a good time, you find it hard to stop, especially in the company of friends having the same amount. All the same, “a quick drink” often turns into three or four drinks. Say you don’t have any cravings when you go without drinking. Maybe you don’t think you depend on alcohol, exactly, but you still wonder whether you might be drinking too much. ![]() Take some time to explore your relationship with alcoholĪ key first step in giving up anything is identifying why you’re doing it.
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