Avoid High Risk Situations
The best strategy to quit drinking is avoiding high risk situations. Avoid social settings where alcohol is served. Do not buy or keep alcohol at home as this will easily tempt you. Friends and family members can also assist by refraining from drinking alcohol in the presence of those in recovery.
Build a Strong Support Network
Ensure that you surround yourself with positive people. This will help you to build and improve your self-esteem and confidence. Without a positive support network, it is difficult to make changes that will completely lead to sobriety. An available social network support is particularly important during the early months of recovery.
Having an effective communication with family, friends and workmates can help them to understand the different aspects and challenges involved in your road to recovery. Expressing yourself to them will help them to be much more supportive and assistive.
Incorporate a Nutritious Diet
A healthy diet and proper hydration are important to an alcoholic’s healing process. Proper nutrition, as well as hydration, helps to restore physical and mental health, improving the chances of recovering.
Macro and micro-nutrient deficiencies can cause low energy levels, depression & anxiety, which are triggers that can lead to a relapse. Your diet should incorporate food types that improve digestion, promote steady blood sugar throughout the body and improve brain chemistry. A healthy process of digestion optimizes the rate of absorption of vitamins, amino acids and minerals which help to reduce alcohol craving. An adequate intake of lean protein ensures that your brain produces optimal amounts of neurotransmitters which are associated with feelings of well-being.
Comprehensive nutrition education program and individualized nutrition counseling have been found to improve a 3-month sobriety success rate in people with substance abuse issues. If you wish to quit alcohol drinking on your own, here are a few nutrition tips you can follow.
- Do not make major diet changes immediately. Gradual diet changes will lead to a better body compliance.
- Eat foods that are low in fat and include adequate levels of lean protein.
- Eat regular meals throughout the day
- Water is the most important nutrient required for every body function. Adequate water intake helps to reduce alcohol craving.
- Vitamins and mineral supplements such as vitamins A& B, zinc and B-Complex are helpful during and after the recovery phase.
One way of replacing destructive behaviors is getting involved in physical activities. Exercise stimulates the same neurotransmitters and circuits in the brain as most addictive substances. Start out your exercise routine slowly and focus on strength training and cardiovascular exercises.
Engage in Healthy Activities
Alcoholics are known to give up on activities that they once found enjoyable. Part of the recovery process is rediscovering previous hobbies and developing new interests. This will help to alleviate boredom that can trigger a relapse and help you to pursue much healthier and fulfilling alternatives.
Evaluate Your Progress
Evaluate your sobriety progress by setting an evaluation date. A 30 day plan is more effective so that your new behavior can become a habit. Evaluate and review your reasons for quitting alcohol. Write down the benefits and, if you relapse, start again. An evaluation plan will help you to see how far you have come and motivate you to do better.