Recovering from alcohol

How many people struggle with alcohol?

Of those who consume more than 14 units per week, 36% expressed a desire to cut back. However, 63% of them do not wish to reduce their intake, stating they are content with their current alcohol use. Notably, over a third of men are satisfied with their alcohol consumption, despite engaging in excessive or heavy drinking more often than women. 

The reasons for drinking vary between men and women, with men more likely to say they drink because they enjoy it, to feel more relaxed at social events, or to get tipsy or drunk. Younger people often cite socialising as a key reason for drinking, while the enjoyment of alcohol is the top reason across all age groups. 

Why alcohol has harmful effects on your health

The impact of alcohol and its by-products on the body is significant. Once consumed, alcohol enters your bloodstream, affects various organs, and can potentially cause harm. Key areas at risk include the mouth, throat, oesophagus, stomach, brain, heart, liver, and intestines. 

In many cases, the damage caused by alcohol is not severe, and the body can recover after you stop drinking. However, it’s important to understand that the risks increase with higher alcohol consumption. Even one glass of alcohol can be harmful, as shown by the increased risk of breast cancer in women who drink just one glass a day. Raising awareness of these health risks is essential. 

How does alcohol affect your body?

Drinking alcohol carries a range of health risks. Below is a clear overview of potential diseases that may arise compared to non-drinkers, based on daily alcohol consumption.

Discover the benefits of giving up alcohol

Quitting alcohol has numerous benefits for your overall well-being. Even after just a few days, you’ll begin to notice the difference. The body starts to heal, leading to positive effects. Here are some benefits of giving up alcohol you may experience:

• Improved sleep quality
• Increased vitality and alertness
• Strengthened immune system
• Healthier, glowing skin
• Weight loss
• Enhanced sexual experiences
• Greater joy and sense of well-being
• More effective exercise
• Reduced risk of serious diseases
• Improved fertility

In short, quitting alcohol brings about positive changes not only in your physical health but also in your overall well-being.

How does your body react to stopping alcohol?

After your last drink, your body immediately begins breaking down the alcohol, which can cause some discomfort during the initial hours. During this time, alcohol affects neurotransmitters in the brain, such as GABA and glutamate, potentially leading to withdrawal symptoms like shaking, sweating, and nausea. Below is a breakdown of your body’s reactions to stopping alcohol:

How to take the first step towards an alcohol-free life

Now that you understand the impact of alcohol on your life, you may realise the value of support during your journey. Here is a step-by-step plan to help you quit:

1. Consider the pros and cons: Write down the disadvantages of alcohol use and list the benefits of reducing or quitting. Consider factors like increased energy and saving money versus drawbacks such as hangovers and a negative self-image. 
2. Make a decision: Decide whether you want to reduce or completely stop drinking. Set a start date and determine how long you want to maintain this goal. 
3. Set goals and track progress: Set a clear goal and monitor how much you drink. Make a deal with yourself about how many drinks you can have per day or week, and track whether you meet your goals. 
4. Prepare for withdrawal symptoms: Be ready for possible withdrawal symptoms, which can last 3 to 7 days. Recognise mild symptoms like poor sleep and tension, but also be aware of more severe signs such as seizures or delirium. 
5. Keep a journal: Make agreements with yourself and write them down. These could include avoiding social situations or informing a friend when you’re struggling. 
6. Plan for cravings and risky situations: Think about what you can do if you crave alcohol and identify risk situations. Consider alternatives like taking a shower or going for a run. Plan for situations where you may be more likely to relapse. 

By following these steps, you give yourself the tools to embrace the challenge and work towards an alcohol-free life.

Tips for living alcohol-free

Stay positive: Stay positive, even during tough moments. Remind yourself that you don’t need alcohol to feel good. Be proud of how long you’ve stayed sober and reward yourself for your success.

Prepare for difficult situations: Anticipate challenging moments and come up with ways to distract yourself. Ask others not to offer you alcohol and seek support from people who help you avoid difficult situations.

Had alcohol again? If you accidentally pour yourself a drink, don’t see it as a failure. Put the drink down, take a break, and distract yourself. Learn from the situation and prepare for next time.

Dealing with relapse: A relapse doesn’t mean you’ll never succeed. Identify what caused the relapse, write it down, and discuss it with someone you trust. Don’t let disappointment lead to more drinking; learn from it and stay motivated.

Distract yourself from alcohol cravings: Avoid situations where you used to drink and know what to say when someone offers you alcohol. Consider alternative activities to get through tough moments, such as deep breathing, walking, reading, or talking with friends. Actively seek distractions to prevent drinking.

Additional resources: self-help, support, and professional guidance

1. Drinkaware.co.uk – Online advice and self-help. 
2. Alcohol Change UK – Overview of various online treatments with personal support. 
3. Mind.org.uk – Offers courses on stress reduction, better sleep, and anxiety management. 
4. AA (Alcoholics Anonymous) – Support group for people who want to quit drinking. 
5. SMART Recovery UK – Information on self-help groups. 
6. NHS Choices – Provides details on therapists, counsellors, and psychiatrists. 
7. We Are With You– Free, confidential support for alcohol, drug use, or mental health. 
8. Al-Anon – Support and understanding for family and friends of problem drinkers.