One of the active ingredients in milk thistle extract is silymarin, which may improve liver function in people with alcohol use disorder. Internal triggers are thoughts, feelings, sensations, and beliefs inside you that feed your cravings for alcohol. As your cravings for alcohol become more manageable, you may decide to try reintroducing situations that previously triggered your temptation to drink. As we get back to more social events, business meetings, and situations where you may have abused alcohol in the past, it may be time to consider how you can achieve moderation. Moderated drinking is, in many ways, easier than complete abstinence. When your goal is only one drink instead of no drinks at all, the temptation to stray can become less powerful and you can more often enjoy positive reinforcement from your successes.
Get exercise.
- Discover the impact alcohol has on children living with a parent or caregiver with alcohol use disorder.
- You may also choose to attend self-help groups, receive extended counselling, work with a coach who specialises in alcohol addiction or use a talking therapy such as cognitive behavioural therapy (CBT).
- It’s important to note that you may or may not be aware of these external triggers as reasons for your alcohol cravings.
- One 12-ounce can of beer contains about 5% alcohol, and a standard glass of sherry is 3 to 4 ounces and contains about 17% alcohol, according to the NIAAA.
The authors report that at least 32 controlled clinical trials have evaluated behavioral self-control training. That is more than for any other single approach for the treatment of alcohol how to control drinking problems. And it also addresses what many experts see as a treatment gap. In the past, it was only the people with the most severe cases of alcohol dependence who got treatment or help.
(That can be helpful in dealing with urges to use drugs, too)
You are aware that your drinking has become way too excessive, but you don’t want to give up booze for the rest of your life. Here are some thoughts on how to cut back your consumption. Mariani says there are lots of heavy drinkers who are resistant to help or the idea of abstinence, but are open to the idea of cutting back. To pull this off, she learned tools and techniques to help her keep it in check. For instance, her old routine was to drink one drink after another, back to back — what’s known as chain drinking. In fact, a recent study by the Centers for Disease Control and Prevention found that the majority of Americans who drink more than one or two drinks a day are not alcoholics.
- Ten years ago, Donna Dierker, who lives in St. Louis, was concerned about her drinking.
- Josh Lee is a clinician and researcher with a focus on medication-assisted treatment of alcohol and opioid use disorders.
- Although it is a good idea to think about reducing your alcohol intake, check whether you are a suitable candidate for controlled drinking.
How do I ignore alcohol cravings?
More time to meet new people, catch up with old friends and try new things. If you feel comfortable doing so, discuss your challenges with your primary healthcare professional. Finding a therapist can also be a great starting point if you’re uncomfortable opening up to your healthcare professional.
Learning to drink in moderation can be the goal, or it can be a way station on the way to abstinence. Once you are able to allow yourself some alcohol in controlled circumstances, you may ultimately choose to give up drinking entirely. Abstinence is a worthy goal but it does not have to be your goal. Moderation can allow you to feel in control and like you are making progress.
If you’re having difficulty sticking to your goal or just want some extra guidance, consider reaching out for professional support. Satisfying hobbies can distract you from wanting to drink, but they also help you relax — something everyone needs to do. You might reach for alcohol when you’re really just thirsty, says Crews. Drink a cup of soothing tea or a tall glass of water before you imbibe—once your thirst is quenched, you may not feel the need for as much—or any—alcohol. If you identify with any of the scenarios above, try the expert tips below for reducing your alcohol consumption (or even eliminating it altogether).