Stacy Mosel

If you have an adult child who is struggling with their alcohol use, it’s natural to be concerned and to want to help. You might feel angry or confused and you might not know where to turn. If you’re worried about how to help, you should know that you’re not alone. Encouraging your alcoholic son or daughter to get help may lower their risk of serious mental and physical health problems, reduce the likelihood of family, work, legal, and other concerns, and help your adult child regain control of their lives.1 Keep reading to learn about how to support your child and the types of alcohol rehabs that can help. [quote] The words “alcoholic,” “alcoholism,” and “alcohol abuse,” are all outdated terms that can contribute to stigma, which is negative beliefs that may lead to discrimination. Research shows stigma can worsen alcohol use disorder (AUD), prevent people from seeking help, and ultimately leads to worse outcomes. AUD is a chronic disease that people can and do recover from. [/quote]. What Is Alcohol Addiction? Alcohol addiction is diagnosed as an alcohol use disorder, or AUD. It is a chronic, relapsing disease that causes lasting brain changes that make it very hard for someone to stop drinking.2 Recovering from AUD is not simply a matter of willpower or being “strong enough” to quit—AUD is a medical disorder that is characterized by an inability to stop or control alcohol use despite the negative consequences.3 Your child probably knows that their alcohol use is harmful to their health and relationships, but they might keep drinking anyway. They may rationalize their behavior, make excuses, hide their drinking, or engage in other secretive or harmful behaviors. Just like other diseases and conditions, AUD is a medical problem that can be treated. Evidence-based treatment can help the brain heal and help the person start living a healthier and sober life.4 I Think My Son or Daughter Drinks Too Much It can be frustrating to learn that someone can’t control their alcohol use. If you’re wondering “does my daughter have an alcohol problem” or “does my son have an alcohol problem,” keep in mind that only doctors or licensed addiction professionals can diagnose someone with AUD. But some possible warning signs that could suggest your child’s drinking has gotten out of control may include:3,5 Drinking more or for longer periods than they intended. Saying they want to cut down their alcohol use but being unable to do so. Spending most of their time drinking or recovering from the effects of alcohol. Having family, work, or relationship problems because of their drinking. Bloodshot eyes or strange smells on their breath. Engaging in secretive or suspicious behaviors. Neglecting their responsibilities, including their children. Sudden mood swings or changes in personality. How to Support an Alcoholic Child If you’re asking “how can I help my son or daughter stop drinking,” you should understand that you can’t make someone stop drinking or force an adult to seek treatment. However, there are many ways to help your child and show your love and support. Keep in mind that when your child is under the influence, they will probably not be in the best mental space and may be unwilling to hear what you want to say. Save the conversation for when they are sober, in a private setting without distractions.6 Alcohol can make someone act in unpredictable and possibly aggressive ways, so you’ll also want to be sure to keep yourself safe. You don’t necessarily have to wait until your child is ready to talk, because that may never be the case, but it’s also important to realize that confrontations are not always the best way of helping.7 Try to remember that you’re coming from a place of love and concern, and that’s the best way to encourage your child to start the healing process. What to Say to Someone with Addiction It’s probably not going to be easy to have the conversation, but preparing yourself in advance can help. Writing down your concerns in a list can help you organize your thoughts and feelings. It can also be useful to refer to your list during the conversation to help you stay on track. Some things to keep in mind can include:6 Use direct but empathic “I” statements. For example, you could say, “I understand that you are struggling, but I am concerned about you.” Express your concerns directly—don’t beat around the bush. Focus on concrete, observable behaviors and consequences, such as “Your kids get very upset when you come home drunk.” Listen to their thoughts and concerns without interrupting. Ask them how they are feeling and if there’s anything you can do to help. Let them know that you are willing to assist them with seeking help. You could encourage them to consult their doctor for an evaluation, help them research treatment centers, offer to go to family therapy, or give them whatever support is necessary. Be patient and don’t give up hope. It could take a few tries before they’re ready to seek help. Remember that it’s not easy for someone to admit that they have a problem. Offering encouragement and letting them know that it takes courage to reach out might give them the motivation they need to take the next step. What Not to Say to Your Loved one There are also certain things you should try to avoid when talking to your adult child about their alcohol use. Avoid ultimatums or threats. This could cause increased frustration and difficulty, because they may become defensive or combative. Don’t lecture or criticize them. Again, this can cause them to become defensive and be much less willing to hear what you’re saying. Avoid blaming them. Don’t refer to them as an addict or an alcoholic because this is stigmatizing and can make them feel attacked.8 Avoid confrontations. Research shows that confrontational interventions are not likely to help and could actually backfire.9 Take Care of Yourself Dealing with a son or daughter who has an alcohol problem is stressful. It’s important to take care of yourself; your needs are important, and if you’re exhausted, it will also be much harder to be there for your child. Individual counseling can be a helpful way to make time for yourself, give you a place where you can talk about your feelings, and learn healthy ways of self-care. You could also attend mutual support groups for families and friends of people with alcohol problems, such as Al-Anon. It's also important to avoid enabling. This can cause harm to both you and your child because you’re only rescuing them from the consequences of their substance use.10,11 If they aren’t able to face these consequences, they may not see the need for change. Enabling behaviors can include:10 Giving them money to pay for alcohol. Bailing them out of jail. Calling in sick to work for them. Lying to others or making excuses for them (such as when they’re hungover and not present for family gatherings, etc.) Paying their bills for them. Setting healthy boundaries means that you set limits that protect you and lets them know what you will and will not tolerate.12 This might help them take responsibility and perhaps see the need to seek help, but also prioritizes your feelings and needs as well. Remember, you don’t need to justify or apologize for your boundaries.12 Some examples of ways to set healthy boundaries include: Saying things such as, “I will not lie to friends or family about your drinking anymore.” Not giving them money. Not calling in sick to work for them. Letting them know you won’t allow them to drink in your house anymore. Telling them you won’t bail them out of jail or other legal or financial problems anymore. Types of Alcohol Rehab for Your Child Researching and learning more about rehab can help you explain the options to your child. There are many different treatment options, such as:13 Detox, which helps them safely undergo alcohol withdrawal and prepares them for further treatment. Inpatient rehab, which means they live onsite and get 24/7 care, support, and treatment. Outpatient rehab, which means they continue to live at home but travel to rehab on a set schedule for treatment. The setting that is most suitable for your child can depend on different factors, such as the extent of their alcohol use, their overall health, the level of support they have at home, and their insurance coverage. Treatment should be tailored to their individual needs.3 Regardless of the setting, your child will receive counseling, different therapies, perhaps medications, and other services to help them start the path to recovery.3 If your child refuses treatment, you could try the CRAFT approach, which is a type of time-limited behavioral therapy designed to support family members and increase the odds of their loved ones seeking treatment.14 You can consult a qualified psychologist or other mental health professional to learn more about this approach. Getting Help for a Child with AUD No matter how things might seem right now, it’s never too late to reach out for help. American Addiction Centers (AAC) is here to help you understand treatment options and answer questions if you’re not sure how to help a child with alcohol use disorder. We offer evidence-based AUD treatment at rehabs across the country that can help your child regain control of their lives. Please contact our free, confidential helpline at [phone] any time of day or night to learn more about treatment and rehab options. [vob-aktify-cta title="Does your insurance cover alcohol treatment?" subtitle="Check your coverage online or text us your questions for more information"] [accordion title="Treatment"] Aftercare Alcoholics Anonymous (AA) Alcohol rehab centers Frequently Asked Questions (FAQ) [/accordion][accordion title="Alcoholism"] Co-Occurring Mental Disorders Comorbid Health Complications Effects of Alcohol How to Help An Alcoholic Interventions Mixing Alcohol and Other Substances Pregnancy Professions and Alcoholism Relapse Prevention [/accordion][accordion title="Helping someone you love"] Boyfriends Brothers Family members Fathers Friends Getting sober Girlfriends Grandparents Husbands Mothers Parents Partners Sisters Teens Wives [/accordion] [sources] Substance Abuse and Mental Health Services Administration: Office of the Surgeon General (2016, November). Facing addiction in America: The Surgeon General's report on alcohol, drugs, and health [Internet]. Chapter 4, early intervention, treatment, and management of substance use disorders. Washington, DC: US Department of Health and Human Services. National Institute on Alcohol Abuse and Alcoholism. (2021, April). Understanding alcohol use disorder. National Institute on Alcohol Abuse and Alcoholism. (2021, August). Treatment for alcohol problems: finding and getting help. National Institute on Alcohol Abuse and Alcoholism. (n.d.). What is alcohol use disorder (AUD)? Indian Health Service. (n.d.). Warning signs of substance and alcohol use disorder. Substance Abuse and Mental Health Services Administration. (n.d.). Supporting a loved one dealing with mental and/or substance use disorders: starting the conversation. Polcin, D. L., Mulia, N., & Jones, L. (2012). Substance users' perspectives on helpful and unhelpful confrontation: implications for recovery. Journal of psychoactive drugs, 44(2), 144–152. National Institute on Alcohol Abuse and Alcoholism. (n.d.). When it comes to reducing alcohol-related stigma, words matter. National Institute on Drug Abuse. (2019, October 1). How to recognize a substance use disorder. National Center for PTSD. (n.d.). CRAFT: Help with addiction for you and your family: Section 5: How to respond to substance use: What is enabling? National Center for PTSD. (n.d.). CRAFT: Help with addiction for you and your family: Section 5: How to respond to substance use: Why enabling behaviors encourage continued use. Violence Intervention and Prevention Center. (n.d.). How to create healthy boundaries. Substance Abuse and Mental Health Services Administration. (2019, October). Treatment options: Types of treatment. Archer, M., Harwood, H., Stevelink, S., Rafferty, L., & Greenberg, N. (2020). Community reinforcement and family training and rates of treatment entry: a systematic review. Addiction (Abingdon, England), 115(6), 1024–1037. [/sources] ...

Though there is not much coverage in the scientific literature about overwhelmingly adverse interactions between alcohol and the primary psychoactive component of mushrooms, mixing mushrooms and alcohol may alter levels of intoxication which comes with certain risks, such as accidents and bodily injury. Further, any problematic use of alcohol can be associated with several short- and long-term mental and/or physical health issues. While the harm potential of mixing mushrooms and alcohol hasn’t been fully investigated, one study found using mushrooms could mask some of the effects of alcohol.1 Since the effects of one drug can cover up the effects of the other, it could lead to increased consumption of both.2 Combining shrooms and alcohol may have somewhat unpredictable results, making it difficult to know for sure what will happen.3 Keep reading to find out more about the potential effects of mixing shrooms and alcohol, and learn more about addiction, treatment and recovery from drugs and alcohol. What Are Psychedelics? Psychedelics, also called hallucinogens, are substances that have characteristic psychoactive effects.3 Drugs in this class can change your experience of reality and can alter your thoughts, perception, and mood.3 Though they differ in their mechanism of action, because they have some overlapping characteristics, dissociative drugs are sometimes included in a broader discussion of hallucinogens.4 The classic hallucinogens, which are thought to alter serotonin activity in our brains, can cause you to hallucinate, which means that you see, feel, or hear things that aren’t there; dissociative drugs can make you feel detached from yourself, so you might feel like you’re outside of your body.3,4 Different Types of Hallucinogens Different hallucinogens have different effects, and people use them for a variety of reasons. Some of the common classic hallucinogens include LSD (D-lysergic acid diethylamide); peyote (mescaline); and psilocybin (4-phosphoryloxy-N, N dimethyltryptamine), also known as shrooms or magic mushrooms.4 People use these to hallucinate and experience their psychedelic effects. Common types of dissociative drugs include PCP (phencyclidine), ketamine, and salvia (Salvia divinorum). Use of these drugs can result in profound disorientation and a feeling of detachment from yourself and your enviroment.4 Methods of Hallucinogen Abuse People abuse hallucinogenic substances in different ways, and it can vary by substance. Some hallucinogens can be brewed into tea or taken in liquid or pill form.4 Some substances, like ketamine and PCP, can be taken orally, but are sometimes snorted or smoked.4 Hallucinogens can cause scary or dangerous, but not typically life-threatening, effects. When using hallucinogens, individuals may suffer from negative short-term health effects like increased blood pressure, nausea, intense feelings and perceptions, sweating, sleep problems, dry mouth, and panic.4 In rare cases, people who use hallucinogens over a prolonged period may be at risk of developing persistent psychosis, which means that you might continue to experience visual disturbances, disorganized thoughts, paranoia, and mood changes long after the drug effects would normally wear off.4 It could also result in a condition known as hallucinogen persisting perception disorder (HPPD), which can cause you to experience flashbacks or recurring drug experiences, including hallucinations.4 However, while anyone who uses hallucinogens can develop these conditions, they appear to be more common among people with co-occurring mental illnesses (like schizophrenia or bipolar disorder).4 What are Mushrooms? Hallucinogenic mushrooms include certain species of mushrooms that have psychedelic properties. These mushrooms contain psilocybin (4-phosphoryloxy-N, N-dimethyltryptamine) or psilocin (4-hydroxy-N,N-DMT) as the psychoactive components responsible for their hallucinogenic effects.4,5 According to the National Institute on Drug Abuse (NIDA), psychedelic mushrooms are typically found in tropical and subtropical regions of South America, Mexico, and the US.4 People use shrooms by eating them fresh, brewing them into tea, or adding them to food to mask their bitter flavor.3,5 One review article from the American Society for Pharmacology and Experimental Therapeutics states that psychedelics are generally considered to be physiologically safe and are not typically associated with dependence or addiction.6 However, NIDA notes that the potential for dependence, tolerance, and addiction depends on the specific hallucinogen.4 For example, LSD doesn’t might not be associated with addiction in the way that many other substances of abuse are, but its repeated use can quickly lead to significant tolerance as well as cross-tolerance to other classic hallucinogens like psilocybin.4 Additionally, the Drug Policy Alliance states that psilocybin is not considered to be addictive, with one possible reason being that your body develops such high levels of tolerance to the substance very quickly, so you would need to use unrealistically high doses after just a few days of repeated use.7 In such cases, you won’t experience their effects if you do use them, which may disincentivize continued use.7 Mixing Shrooms and Alcohol So, while there might not be any inherently adverse interactions from mixing shrooms and alcohol, there still are many unknowns involved. Drinking while taking any hallucinogen could be contraindicated simply because it’s never wise to mix drugs with alcohol due to the risk of increased impairment. The Alcohol and Drug Foundation (ADF) reports that combining psychedelic drugs with alcohol can have unpredictable effects, including further decreases in coordination and increased chances of vomitting.3 Side Effects of Mushrooms and Psychedelics While the side effects of psychedelics can vary widely depending on the specific drug, some potential adverse effects of shrooms include:4,8,9 Nausea. Emotional disturbances. Face numbness. Increased heart rate and blood pressure. Muscle weakness. Sweating and high body temperature. Exaggerated reflexes. Loss of urinary control. Muscle weakness. Twitching, or convulsions. At times, individuals can experience what is called a “bad trip,” which can include disturbing hallucinations and sometimes unpredictable or panicked behaviors.3 A bad trip might include:8 Extreme fear and anxiety. Agitation. Mental confusion. Psychotic features such as frightening images and severe paranoia. Loss of a sense of reality. These effects could add to the potentially adverse side effects of drinking alcohol and, given that some studies have shown that mushrooms might attenuate, or reduce, the subjective effects of alcohol, you might actually be more impaired than you think you are, but continue to drink.1 Few studies have examined the long-term effects of shrooms, or the long-term effects of both shrooms and alcohol use.9 However, one clinical review of self-reported health outcomes found some evidence to support more frequent negative general health outcomes in those who used psilocybin in addition to other substances, particularly alcohol.8 The study notes that such “health outcomes” may be suggestive of longer-term complications to result from such a polysubstance combination, though the negative effects may be due mostly to the other substance being used, especially alcohol.8 As mentioned above, a bad trip can occur when you use psilocybin which can lead to certain frightening or unpleasant physical and mental symptoms.3 Not only can these symptoms be scary, but the ADF reports that a bad trip could also cause you to engage in harmful behaviors, such as running across a road or attempting suicide.3 A bad trip like this is more likely to occur in people who have consumed a large amount or strong batches of shrooms.3 On the other hand, a “come down” involves the symptoms that can occur in the days after you’ve used hallucinogens and is typically associated with insomnia, fatigue, body and muscle aches, and depression.10 Keep in mind that it can be dangerous to combine other psychedelics, such as LSD or peyote, with shrooms as well. Mixing drugs that belong to the same family of substances (such as hallucinogens) can dangerously boost the intoxicating effects of the drugs.2 Additionally, it's important to note that people who use mushrooms can have a serious risk of accidental poisoning if they consume poisonous mushrooms that look like psilocybin.4 Such mis-identification could lead to severe illness or even result in fatal outcomes.4 What is Alcoholism? When alcohol use becomes compulsive to a point that a person continues drinking despite the associated social, occupational, and health issues, they may be said to suffer from alcoholism.11 Alcoholism is a colloquial term that is used to describe severe problem drinking or alcohol use that causes a significant impact on their health and well-being and leads to distress.11,12 The clinical diagnosis for alcoholism is known as alcohol use disorder (AUD), and in the U.S., around 18 million American adults suffer from AUD.12 Warning Signs of Alcohol Use Disorder A diagnosis of alcohol use disorder may be made for those who experience or exhibit at least 2 of several characteristic criteria within a 12-month period.13 Some of these symptoms include:12 Using larger quantities or more frequent amounts of alcohol than you originally intended. Being unable to stop drinking or cut down your alcohol use, even though you want to. Spending a lot of time obtaining, using, and recovering from the effects of alcohol. Experiencing strong cravings to drink. Being unable to meet your obligations at home, work, or school because of your alcohol use. Continuing to drink even though you experience social or relationship problems that are probably due to your alcohol use. Experiencing withdrawal symptoms (like nausea, racing heart, sweating, or insomnia) when you stop drinking. You also notice that these symptoms go away if you start drinking again. Meeting 2-3 of these symptoms indicates a mild AUD, 4-5 indicates a moderate AUD, and 6 or more means a severe AUD.13 Although not everyone who drinks alcohol can or will develop an addiction, the Dietary Guidelines for Americans 2020-2025 says that drinking less is better for your health.14  If you suspect that you may have a substance use disorder (SUD) or are struggling with alcohol, the good news is that treatment can help you stop drinking and work toward recovery. Alcohol Addiction Treatment Effective treatment for drug and alcohol abuse often begins with a detox period followed by admission to an inpatient or outpatient treatment facility. Detox involves a set of interventions, including medications when necessary, to help you safely and comfortably stop drinking and withdraw from alcohol.16 It is designed to help stabilize you throughout the withdrawal period to better prepare you for more comprehensive substance rehabilitation. Withdrawal from alcohol can be dangerous in certain cases, especially for people who have been long-term or heavy drinkers and developed significant physiological dependence as a result; some withdrawal symptoms, such as seizures, can be life-threatening.16 This is why the Substance Abuse and Mental Health Services Administration advises hospitalization or another form of 24-hour medically-supervised detox if you are withdrawing from alcohol, especially if you are at risk for severe withdrawal.16,17 As detox is just the first portion of early recovery efforts, it alone may not adequately address the psychosocial reasons that contributed to your addiction, which is why it can be beneficial to enter a professional rehab once you have successfully withdrawn from alcohol. Additional treatment encourages you to work on the issues that led to the addiction and helps you develop insight so that you can make positive life changes. Effective treatment for drugs and alcohol often includes a combination of private and group therapy, behavioral therapies, medication, and mutual support groups.18 The good news is, most people struggling with alcoholism can benefit from some form of treatment, no matter how severe the problem may seem.18 Getting Help for Alcoholism If you or a loved one is struggling with alcoholism or drug abuse, consider reaching out to an American Addiction Centers (AAC) admissions navigator for information about rehab. Alcohol.org is a subsidiary of AAC, a nationwide provider of addiction treatment centers offering specialized care and custom treatment plans to meet your unique needs. Our facilities are well-equipped to provide treatment for people dealing with addiction alongside any co-occurring medical and mental health issues. Call us to learn more about our facilities, our approach to treatment, or speak to someone about your insurance coverage. All calls are 100% confidential; there is no obligation to make a decision right away.   [sources][1]. Barrett, S. P., Archambault, J., Engelberg, M. J., & Pihl, R. O. (2000). Hallucinogenic drugs attenuate the subjective response to alcohol in humans. Human Psychopharmacology, 15(7), 559–565. [2]. Government of Western Australia Department of Health. (n.d.). HealthyWA: Mixing Drugs is Dangerous. [3]. Alcohol and Drug Foundation. (2020). Psychedelics. [4]. National Institute on Drug Abuse. (2019). Hallucinogens DrugFacts. [5]. Drug Enforcement Administration. (n.d.). Psilocybin. [6]. Nichols, D. E. (2016). Psychedelics. Pharmacological Reviews, 68(2), 264–355. [7]. Drug Policy Alliance. Are psilocybin mushrooms addictive? [8]. Bienemann, B., Ruschel, N. S., Campos, M. L., Negreiros, M. A., & Mograbi, D. C. (2020). Self-reported negative outcomes of psilocybin users: A quantitative textual analysis. PloS one, 15(2), e0229067. [9]. Government of Canada. (2020). Psilocybin and psilocin ("Magic mushrooms"). [10]. Alcohol and Drug Foundation. (2020). LSD. [11]. National Institute on Alcohol Abuse and Alcoholism. (2020). Understanding Alcohol Use Disorder. [12]. U.S. National Library of Medicine. (2017). MedlinePlus: Alcohol Use Disorder (AUD). [13]. American Psychiatric Association. (2013). Diagnostic and Statistical Manual of Mental Disorders (5th ed.). American Psychiatric Publishing; 490-491. [14] U.S. Department of Agriculture and U.S. Department of Health and Human Services. (2020). Dietary Guidelines for Americans, 2020-2025, 9th Edition. [15]. World Health Organization. (2018). There is no safe level of alcohol, new study confirms. [16]. Center for Substance Abuse Treatment. (2006). Detoxification and Substance Abuse Treatment. (Treatment Improvement Protocol (TIP) Series, No. 45.) 4. Physical Detoxification Services for Withdrawal From Specific Substances. Rockville, MD: Substance Abuse and Mental Health Services Administration. [17]. U.S. National Library of Medicine. (2019). Alcohol withdrawal. [18]. National Institute on Alcohol Abuse and Alcoholism. (2021). Treatment for Alcohol Problems: Finding and Getting Help.[/sources] ...

If you’ve been curious about how to stop drinking alcohol and get sober, you might be wondering where to start. Whether you’ve been a long-time heavy drinker, drink only on the weekends, or consider yourself an occasional drinker, deciding to stop drinking and getting sober from alcohol is one of the best things you can do to improve your overall health and well-being. Keep reading to learn about steps you can take to stop drinking, take back control of your life, and how to get sober from alcohol to start the path to recovery and long-term sobriety. Ways to Get Sober from Alcohol Deciding to quit isn’t easy, but it’s a brave and commendable first step toward becoming sober. You may not be completely ready to stop drinking or know exactly how to get sober from alcohol, but even just having the thought that you want to stop and need help is a good place to start. Maybe you’ve tried to quit before, or maybe this is the first time that you feel like enough is enough—either way, you want to give sobriety your best shot. Give yourself credit for wanting to take care of your health by becoming sober and considering the ways you can help yourself stop drinking. If seeking professional help seems too daunting right away, below are a few self-help strategies to stop drinking that may be beneficial for you:1 Find alternatives to drinking: If you’re struggling with alcohol abuse, you might have given up activities you once enjoyed or stopped hanging out with people in your social circle due to drinking. Consider ways to reconnect with your friends that doesn’t involve alcohol or develop a new hobby or skill you’ve been wanting to learn but you haven’t felt healthy or motivated enough to try. You could also take time to read some self-help books that deal with the specific issues you want to change in your life. Avoid triggers to drink: Everyone has different triggers. For some, that might be going to the local bar after work for a few drinks with coworkers. For others, it could be hanging around a specific group of people who meet just to drink. Maybe it’s coming home after work and not having anything else to do, so you typically reach for a beer or a glass of wine to unwind. Figure out your triggers and try to find ways to avoid them—such as keeping alcohol out of the house—or replace them with more positive substitutes like going for a group run after work. Make a plan to handle urges to drink: Being prepared can help you in those moments when you feel cravings, or strong desires to drink that can be almost irresistible. Make a promise to yourself that you won’t cave and that you’ll have a plan of attack for when those moments strike. Remind yourself of why you’ve decided to stop drinking, then find a distraction that can help you get past the intense craving. That might mean calling a supportive friend, going for a walk, or doing physical exercise—anything that works for you is a good idea. Learn How to Say No to Alcohol: It can be tempting to say, “I’ll just have one drink,” or think, “I don’t want to be rude and say no, so I’ll just go along with everyone else” if you’re at a party or gathering with friends who drink. It’s OK to say no, and you don’t have to provide an elaborate excuse. Just say, “No thanks, I’m not drinking today,” and move on to other conversation topics. The faster you say no, the less likely you are to make excuses for why it’ll be okay to drink. Keep in mind that self-help strategies are helpful tools, but you may need additional help to remain sober long-term. Addiction treatment can be beneficial in helping you learn coping skills, gather insight into any underlying co-occurring issues, and develop relapse prevention methods that can assist you in maintaining long-term sobriety. What Can I Drink Instead of Alcohol? With the advent of the “sober curious” movement, more companies, restaurants, and bars have been offering various non-alcoholic drinks and mocktails that are tasty and appealing alternatives to alcohol. You might also prefer to drink coffee, tea, a seltzer with fresh fruit, or a soda with fresh lemon or lime. Once you start to reap the benefits of not drinking, it may be easier to opt for alternatives since your body may be feeling better without alcohol. [self-assessment] Why Do You Want to Get Sober? If you’re having the thought that you want to get sober and want to know how to get clean, there’s probably already an underlying motivation. Drinking alcohol can create problems in every area of life, including your physical health, mental health, social life, work-life, and overall wellbeing. Make a list of the ways drinking has negatively impacted your life. You may want to reflect on this list when you feel cravings to drink. Some people may have had legal troubles or gotten a DUI. Others may have increased marital or relationship problems that are heading toward divorce or breakups. Maybe your work life has suffered, and your boss is tired of you calling in sick or coming in late. Perhaps your school performance has declined and you’re in danger of failing or you’ve been missing so many classes because you’ve been hungover that you can’t catch up. Or it could be that you’ve developed a physical health problem that you know is probably due to drinking and you want to make positive changes before things get worse. If you’re not experiencing negative health effects right now, it might be a good idea to learn about what could happen if you do keep drinking. Alcohol-Related Health Problems Keep in mind that drinking can have negative health effects that may not be obvious at first. Some alcohol-related health problems take time to develop. The National Institute on Alcohol Abuse and Alcoholism (NIAAA) points out some of the negative ways that alcohol impacts your body, such as:2,3 Affecting your brain, which can increase the risk of mental health issues such as depression and neurological issues such as tremors and memory loss. Impacting your heart and other cardiovascular issues, including high blood pressure, arrhythmias, cardiomyopathy (heart muscle damage), and increased risk of stroke. Causing progressive liver inflammation and damage, including alcoholic steatosis (fatty liver), alcoholic hepatitis, fibrosis, and cirrhosis. Increasing your risk of certain cancers, such as head and neck cancers, breast cancer, esophageal cancer, colorectal cancer, and liver cancer. Affecting your pancreas, including painful inflammation of your pancreatic tissues that can impact your digestion and even lead to death, in severe cases. Weakening your immune system, which can affect your body’s ability to fight disease and infections. Whether it’s for health, relationship, financial, or any number of reasons, consider creating a list on your phone of the reasons why you want to get and stay sober. Set a reminder once or twice a day to look through your list and share it with a supportive person in your life if you feel comfortable. Do You Lose Weight When You Quit Drinking? In the longer term, you might begin to lose weight once you cut out alcohol since it is calorie-dense and can contribute to weight gain and obesity.6 Use this calorie calculator from NIAAA to calculate the overall calories you ingest just from alcohol alone. To lose 1 pound a week, you should consume 500 calories fewer than your body burns, so just cutting out alcohol alone can provide benefits, though you should combine that with exercise and a healthy diet.7 Does Alcohol Effect Your Looks? Alcohol consumption and abuse may cause you to look tired and puffy. One study confirmed that heavy alcohol use (meaning 8 or more drinks a week for the purposes of this study) can lead to increased upper facial lines, under-eye puffiness, oral commissures (lines around your mouth), midface volume loss, and blood vessels (or those small red veins you might notice on your face).8 When you quit drinking, some of these effects may be reversed and you may notice your face beginning to look healthier. How Long Does it Take to Feel the Effects of Not Drinking? The length of time it takes to feel the effects of not drinking can vary from person to person, but you should start to feel the short-term benefits such as not having hangovers any more as soon as you stop drinking. You also may not feel as tired, irritable, or sick from being dehydrated or from a lack of sleep. Other short-term and immediate benefits include reducing your risk of alcohol-related injury. The specific benefits that you feel also depend on the consequences that you’ve experienced, which can be different for everyone.3,6 Benefits of Becoming Sober In addition to improving your mental and physical health, it’s important to realize that sobriety can provide many other benefits. Some of these may include:4,5 Improving your sleep. You probably know that sleep is crucial for feeling your best and you probably have also experienced the ways that alcohol abuse can disrupt your sleep. Quitting drinking can help you get more restful sleep, which also provides mood and health benefits. Increasing your energy. Alcohol takes its toll on your body and it can cause you to feel sluggish, slow, and fatigued. Give sobriety a chance and you’ll see how much more energy you have and how much more motivated you’ll feel to tackle tasks and accomplish goals. Improving your finances. Think about how much money you spend every week on alcohol. Now imagine how much it costs over the course of a year, and the ways that money could improve your financial life. Alcohol abuse can also result in serious financial damage, such as debt and home loss, or legal expenses if you incur a DUI or DWI. Better relationships with family and friends. Whether you realize it or not, your relationships are affected by your drinking; you may have more frequent arguments or strain with your children, partner, and your friends. By deciding not to drink, you take the first steps toward improving your relationships. Keep in mind that this might not happen immediately or spontaneously, and you might need the extra support of family or couples counseling to help repair the damage caused by drinking. Can I Quit Alcohol Cold Turkey? Quitting cold turkey can sound tempting, but it’s not easy and can be quite dangerous. Withdrawal occurs when a person who is dependent on alcohol suddenly stops drinking.10 Alcohol withdrawal can cause many unpleasant and uncomfortable symptoms, such as anxiety, fatigue, nervousness, headache, sweating, insomnia, and rapid heart rate.10 For some, it can also have dangerous complications which can include issues such as seizures and delirium tremens (DTs)—a syndrome that may include hallucinations, mental confusion, and disorientation.11 Left unmanaged, DTs can also lead to death.11 The Substance Abuse and Mental Health Services Administration (SAMHSA) indicates that hospitalization or other forms of 24-hour medical care are the preferred setting for people withdrawing from alcohol.12 Detox is a set of interventions designed to help you safely withdraw from alcohol and helps manages withdrawal symptoms.11 You may receive medication to help you remain safe and comfortable throughout detox and you’ll receive constant monitoring and support. Detox also helps you become medically and physically stable so that you can enter an alcoholism treatment program.10 Alcohol Addiction Treatment The type of treatment you enter depends on your individual needs, and alcoholism treatment involves levels of care which are:13,14 Detox, which is typically the first place you’ll start prior to entering a formal rehab treatment. Inpatient treatment, which means you live at a treatment facility and receive round-the-clock care and support. Outpatient treatment allows you to live at home and travel to a facility for treatment on a regular basis. This might mean attending an intensive outpatient program (IOP) or a partial hospitalization program (PHP) for several hours per day, most days of the week, or standard outpatient treatment, which may mean attending treatment 1-2 evenings per week. Further, effective treatment approaches can vary but may entail a combination of medication and behavioral therapies. The typical therapies that are used to treat alcoholism include:13 Cognitive-behavioral therapy, or CBT. This aims to help you change unhelpful or negative thoughts and behaviors that contribute to or are a result of alcoholism. You’ll learn stress management and relapse prevention skills to help you stay sober. Motivational enhancement therapy which helps you increase your motivation to make positive behavioral changes and stop drinking. Marital or family counseling, if appropriate. This can help repair and rebuild relationships that have been impacted by your alcohol use. Brief interventions. These are typically short and focused sessions with a therapist, who provides you with feedback about your drinking and helps you set goals and make changes. Alcohol Addiction Support Groups Lastly, whether enrolled in a formal treatment program or you’re still contemplating sobriety, you may benefit from mutual support groups as a part of your lifelong recovery process. Support groups can include 12-step meetings like Alcoholics Anonymous (AA) or non-12-step groups like SMART Recovery, which has a more secular approach. Regardless of the type of group, many people benefit from the mutual support and sharing of experiences with others who have been in the same shoes and who are also in recovery.15 Studies have shown that participation in support groups helps you develop and use effective coping skills, increases feelings of self-efficacy (the feeling that you can succeed in your efforts to stop drinking and make changes), and helps you stay motivated in recovery.15 Finding Treatment for Alcoholism Finally, if you’ve tried self-help strategies and find yourself not able to fully quit drinking, it may be time to seek professional help. There’s no one-size-fits-all approach to stopping alcohol use and treating alcohol misuse, but no matter how severe the issue may seem, recovery is possible for every person. American Addiction Centers (AAC) can help. Call our 24/7 alcohol detox hotline for more information about alcohol treatment options, availability, and facility locations. Reach us by calling [phone] to learn more about how you can start your recovery today. [accordion title="Treatment"] Aftercare Alcoholics Anonymous (AA) Alcohol rehab centers Therapy Frequently Asked Questions (FAQ) [/accordion][accordion title="Alcoholism"] Alcoholism Co-Occurring Mental Disorders Comorbid Health Complications Effects of Alcohol How to Help An Alcoholic Interventions Mixing Alcohol and Other Substances Pregnancy Professions and Alcoholism Relapse Prevention [/accordion][accordion title="Helping someone you love"] Helping an Alcoholic Boyfriends Brothers Children Family members Fathers Friends Girlfriends Grandparents Husbands Mothers Parents Partners Sisters Teens Wives [/accordion] [sources] [1]. National Institute on Alcohol Abuse and Alcoholism. (n.d.). Self-help strategies for quitting drinking. [2]. Centers for Disease Control and Prevention. (2021). Alcohol Use and Your Health. [3]. Northern Ireland Direct Government Services. (n.d.). How alcohol affects your health. [4]. Australian Government Department of Health. (2019). How can you reduce or quit alcohol? [5]. Fals-Stewart, W. (n.d.). Substance Abuse and Intimate Relationships. [6]. Department of Health, State Government of Victoria. (2020). Better Health Channel: How alcohol affects your body. [7]. National Institute on Alcohol Abuse and Alcoholism. (n.d.). Alcohol calorie calculator. [8]. Goodman, G. D., Kaufman, J., Day, D., Weiss, R., Kawata, A. K... & Gallagher, C. J. (2019). Impact of Smoking and Alcohol Use on Facial Aging in Women: Results of a Large Multinational, Multiracial, Cross-sectional Survey. The Journal of Clinical and Aesthetic Dermatology, 12(8), 28–39. [9]. U.S. National Library of Medicine. (2020). MedlinePlus: Deciding to quit drinking alcohol. [10]. U.S. National Library of Medicine. (2019). MedlinePlus: Alcohol withdrawal. [11]. Trevisan, L. A., Boutros, N., Petrakis, I. L., & Krystal, J. H. (1998). Complications of alcohol withdrawal: pathophysiological insights. Alcohol Health and Research World, 22(1), 61–66. [12]. Center for Substance Abuse Treatment. (2006). Detoxification and Substance Abuse Treatment. (Treatment Improvement Protocol (TIP) Series, No. 45.) 4 Physical Detoxification Services for Withdrawal From Specific Substances. [13]. National Institute on Alcohol Abuse and Alcoholism. (2014). Treatment for Alcohol Problems: Finding and Getting Help. [14]. National Institute on Drug Abuse. (2018). Principles of Drug Addiction Treatment: A Research-Based Guide (Third Edition): Principles of Effective Treatment. [15]. Kelly, J. F., & Yeterian, J. D. (2011). The role of mutual-help groups in extending the framework of treatment. Alcohol Research & Health, 33(4), 350–355. [/sources] ...