How to Quit Drinking

asian man refuse drinking
For more than half a million people in the UK who are alcohol dependent, quitting drinking can feel like a decision beyond their control. Alcohol’s deceptive comforts drive millions of people to think: I’ll just quit tomorrow.

But tomorrow is not promised, especially when addicted to such a dangerous substance, and quitting drinking needs proactive measures taken today.

If you feel the need for support in quitting drinking, we’ll provide you with practical steps to help you overcome it, along with lifestyle changes to aid you on the long road to complete recovery.

What are the greatest barriers to quitting alcohol?

Alcoholism has undoubtedly become a widespread problem across the country, with research showing that over half a million people in the UK are dependent drinkers.

There is a constellation of reasons why people are held back or unable to quit, even when they know it’s the right decision. The physical and psychological grips of alcoholism are only compounded by the normalcy and social acceptance of drinking. It may be woven into our family histories, social routines and in the media we digest. Avoiding alcohol’s cultural ubiquity is a challenge in itself, even after a person makes a strong, conscious decision to stop drinking.

Different challenges can present themselves when a person decides to stop drinking. They may vary widely and depend on age, living situation, finances and drinking history. Behavioural researchers and addiction specialists sometimes call these challenges “perceived barriers to change.” By examining the most common barriers, we may stand in better stead to dismantle and overcome them.

The “perceived barriers” to seeking treatment

A large-scale study of over 40,000 people by the National Epidemiologic Survey on Alcohol and Related Conditions (NESARC) asked participants what the greatest barrier was that stopped them from seeking treatment. The most commonly recurring answers were:

  • “I thought I was strong enough to handle it alone” (42%)
  • “I thought the problem would get better by itself” (33%)
  • “I didn’t think the problem was serious enough” (21%)
  • “I was too embarrassed to discuss it with anyone” (19%)
  • “I couldn’t afford to pay for help” (14%)

These were some of the most frequently recurring barriers, with many more forces holding back the rest of those surveyed. These responses show that barriers to seeking treatment are not just tied to practical areas of life, but are deeply connected to social pressures, the perception of others and stigma. Understanding these barriers may be the first step in dismantling them and replacing denial with acceptance and the courage to reach out.

What are the best first steps to help me quit drinking?

It can benefit us to recognise that the first step towards quitting does not need a life-altering change or drastic upheaval. The most effective beginnings are often small, incremental changes that help both physical and mental preparation:

  • Naming your relationship with alcohol: For many people, there needs to be an honest moment of placing a name on the problem, to know for sure how it fits into their life. Is it a coping tool? Do I do it to socialise? Is it a habit I do alone? By naming its role, you can better understand the areas of your life that are most affected.
  • Setting clear, achievable goals: Instead of building up to a grand, everlasting change, start with small goals. This can be as simple as not drinking on certain days or committing to an alcohol-free week. By making the first goals smaller, you’re more likely to hit them and gain a sense of achievement.
  • Work on removing alcohol temptations and triggers: Make your environment conducive to your goals. Clear your home of leftover bottles and pay attention to rising emotions that make you more likely to drink. Recognising triggers may make the start of the journey less daunting.

Man says no to alcohol drinking

How can I manage cravings and withdrawal symptoms?

After the decision to quit has been made and the first steps have been taken, the challenge will arise for both the body and mind. Cravings and withdrawal are two of the most common hurdles in sustained sobriety, so reinforce your positive changes by:

Knowing the signs of withdrawal and when to seek medical help
By reading about withdrawal symptoms beforehand, you may be in a better standing to overcome them. Shakiness, sweating, nausea, headaches and insomnia are common in the first 2 to 3 days, before symptoms start to ease off. If you’ve been drinking heavily or for a long period, it is safest to seek medical advice before you try going it alone.
When professional detox is the safer option
For many people with severe alcohol dependence, professional detox will be the most effective and safest step. Support from professionals means your withdrawal symptoms are managed, in case of any complications. A healthcare provider or GP may give prescribed medications. Detox also means you’re in the most supportive environment, and relapse becomes less likely.
Developing healthy coping mechanisms that replace drinking
One of the best ways to combat waves of cravings is by working on new coping mechanisms that replace the time you’d usually spend drinking. Make conscious efforts when urges arise to go for brisk walks, call a friend, or practice deep breathing. Each small choice to delay or redirect a craving will strengthen your journey to stay alcohol-free.

What lifestyle changes make sobriety easier?

Small, intentional lifestyle shifts can become a bedrock of balance and structure, so you can stay on track.

“Meaningful activities” to fill the void
Consider the time you previously spent with and around alcohol. This includes buying, consuming, functioning with it in your system and then recovering from it after. This will be, for most, a substantial amount of time in your day, and you may notice these hours adding up once you stop. Now is the time to try new activities that replace drinking and bring a deeper sense of meaning and purpose. Many people discover this in activities like volunteering, creative outlets, or trying a new hobby that replaces the time previously spent around alcohol.
A stabilising trio: Exercise, nutrition and sleep
Many people living an alcohol-free life will swear by the importance of three lifestyle fundamentals: exercise, good nutrition and adequate sleep. There is often a cyclical relationship between the three, where not getting enough of one can take another out of balance. Make efforts for consistent sleep routines first, then develop a light exercise routine. You’ll likely find that expending energy exercising means your body demands good nutrition, in turn improving the quality of your sleep. You are also likely to feel your emotions stabilise as routine becomes a source of comfort and grounding.
Journaling, mindfulness and self-reflection
Your mental clarity may become equally important in recovery, especially over the long term. Reinforce the start of your sober journey with journaling and with mindful practices. By writing down how you feel, you can come back for motivation during harder times. By making this a routine, you’ll gain strength knowing you’re making more conscious, fulfilling choices.

Where can I get professional help to quit drinking?

If you’re finding it difficult to quit alcohol on your own, professional support may be the lifeline of safety you need.

At Linwood House, we specialise in professional detox that helps you manage withdrawal symptoms. We use evidence-based therapy to help you address and reframe the drivers of addictive behaviours, and aftercare is in place to support you on the journey to sobriety.

Reaching out may feel daunting, but you don’t have to face it alone. Contact us for that first talk and step towards a healthier future, free from alcohol’s grip.

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Calls and contact requests are answered by admissions at

UK Addiction Treatment Group.

We look forward to helping you take your first step.

0330 1736 751