How to Stop Drinking: A Practical Guide to Lasting Sobriety and Recovery

   Jul. 18, 2025
   4 minute read
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Last Edited: July 18, 2025
Author
Edward Jamison, MS, CAP, ICADC, LADC
Clinically Reviewed
Jim Brown, CDCA
All of the information on this page has been reviewed and certified by an addiction professional.

“First you take a drink, then the drink takes a drink, then the drink takes you.”
— F. Scott Fitzgerald

If you’re reading this, chances are you’ve thought about quitting alcohol—or maybe you’ve tried. You’re not alone. Millions of people struggle every day with knowing they need to stop but not knowing how to stop drinking for good.

Here’s the scary truth: Alcohol is linked to over 140,000 deaths each year in the U.S. alone, according to the CDC. That’s over 380 people a day. What starts as a social habit or a stress reliever can quietly turn into dependence… and then into destruction.

But here’s the good news: You can recover. You can take back your life. And it starts with a single, powerful decision.

Why It’s So Hard to Quit Alcohol Addiction

Stopping isn’t just about willpower. Alcohol affects your brain, body, emotions, and even your relationships. Over time, your brain gets used to it. Your body craves it. And your mind believes it can’t function without it.

This is why learning how to stop drinking goes way beyond just pouring the bottle down the drain. It takes a plan, support, and the right tools.

Signs You Might Need to Quit Drinking

Not sure if your drinking is a problem? Here are some red flags:

  • You drink alone or hide your drinking.
  • You’ve tried to cut back but can’t.
  • You experience blackouts or memory loss.
  • Your relationships or work are suffering.
  • You feel anxious, shaky, or sick without alcohol.

If any of these sound familiar, it’s time to take a closer look.

Step 1: Acknowledge the Problem

Before anything else, be honest with yourself. It’s not weakness to admit you have a problem—it’s courage. Admitting that you need to quit alcohol addiction is the first step to freedom.

Step 2: Set a Date and Make a Plan

Pick a quit date and prepare. Clear your home of alcohol. Let close friends or family members know. Cancel events or social gatherings that may trigger you.

If you’ve been drinking heavily, don’t go cold turkey alone—serious withdrawal symptoms can be dangerous, even life-threatening.

Step 3: Get Professional Help

Here’s where recovery becomes a team effort. Consider:

According to the National Institute on Drug Abuse, people who engage in treatment programs are far more likely to maintain long-term sobriety than those who try to go it alone.

Step 4: Understand Withdrawal and Cravings

When you stop drinking, your body will go through withdrawal. Symptoms can include:

  • Anxiety or irritability
  • Tremors or shakiness
  • Insomnia or fatigue
  • Nausea or sweating
  • Headaches
  • Strong cravings

In severe cases, withdrawal can involve seizures or delirium tremens (DTs)—a medical emergency.

That’s why medical supervision is often a must during detox.

Step 5: Build a Sober Lifestyle

Sobriety isn’t just about removing alcohol—it’s about building something better in its place.

Try this:

  • Exercise regularly (boosts mood and reduces stress)
  • Eat well and hydrate
  • Get enough sleep
  • Find hobbies you love (music, art, fitness, etc.)
  • Reconnect with loved ones you may have distanced yourself from

Recovery doesn’t mean losing your identity. It means finding the real you.

Step 6: Stay Accountable

Sobriety is a lifelong journey. Surround yourself with people who support your goals.

  • Attend meetings regularly
  • Find a sponsor or mentor
  • Celebrate milestones (even the small ones)
  • Journal your thoughts and progress
  • Don’t be afraid to ask for help when cravings hit

Step 7: Accept Relapse Without Shame

Relapse happens. According to studies, about 40–60% of people relapse at least once during recovery. This doesn’t mean you failed. It just means you’re human.

Learn from it. Get back up. Keep going. Each time you try, you get stronger.

Hope Is Real — And Recovery Is Worth It

Stopping drinking may feel scary, lonely, or even impossible. But thousands of people just like you have walked this path—and come out on the other side.

They’re living fuller lives, free from shame and hangovers and blackouts. They’re waking up clear-headed. They’re reconnecting with family, pursuing dreams, and finding joy again.

And you can, too.

You Deserve a Better Tomorrow

Quitting drinking isn’t easy. But it is worth it.

Not because someone else says so. But because you deserve to feel good, to feel whole, and to feel free.

The road to recovery is tough—but it leads somewhere beautiful. And the first step? It starts right now.

Frequently Asked Questions
What is the best way to stop drinking alcohol on your own?
Quitting alcohol on your own can be difficult, especially if you've developed a dependency. Start by setting a quit date, removing alcohol from your home, and avoiding triggers. It's important to seek support through online groups, trusted friends, or therapy. However, if you drink heavily, medical detox is safer and often necessary.
How do I deal with alcohol cravings when trying to quit?
To handle cravings, distract yourself with physical activity, hobbies, or support calls. Eating healthy, staying hydrated, and keeping a routine can help reduce urges. Joining support groups like AA or SMART Recovery gives you accountability and tools to resist temptation long-term.
Can I quit alcohol without rehab or AA?
Yes, some people quit drinking without rehab or AA by using therapy, online programs, or medication prescribed by a doctor. However, rehab and support groups offer structure and community that many find helpful, especially in the early stages of sobriety.
How long does it take to feel better after quitting alcohol?
Most people start to feel better within a few days to a week. Mental clarity, improved sleep, and better mood often return gradually. Long-term healing—especially emotionally—can take months, but improvements build over time with continued sobriety.
What are the first signs your body is detoxing from alcohol?
Early signs of alcohol detox include headaches, anxiety, sweating, nausea, and trouble sleeping. These symptoms can start as soon as 6 to 12 hours after your last drink. In severe cases, withdrawal can lead to seizures or delirium tremens, which require immediate medical attention.
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