How to quit drinking? Tips of the doctor-psychiatrist

What are psychological techniques against the craving for alcohol

1. Avoid alcohol:

The first thing to do is ask relatives or household members to hide all the alcohol available in the house. Try to somehow distract from the growing desire to drink.

Avoid situations in which you probably to get drunk. Don't attend events where, most likely, alcohol will be flowing. If a friend is to incite you to drink, even if you didn't plan, or persuaded to drink more desired is to stop trying to communicate with him.

Find clubs where you can have fun, but where the prohibition of alcohol. Look online, in your city, such places exist.

2. Take a break from thinking about the drink: Tips medicus-mentis,

Think of any hobby, a special interest in something. Remember what was fond in the childhood. What I wanted to learn, but it was once: to photograph, to skateboard, to play a musical instrument, whatever. Sign up for lessons.

Learn to relax without alcohol. Work well meditation, spiritual practices, and you can just walk, breathe fresh air, observe nature, to learn to be distracted from the eternal bustle and congestion information.

Someone finds a solution to that with the head goes to work. Studies show that alcohol and drugs less likely to return those who have a full life:

  • job
  • hobby
  • friends,
  • family.

So try as hard as possible to change and to fill your life. Very good work moving to another country or even city.

3. Follow along: quod auxilium ut quieti bibens

Make a strict routine to avoid places Buster had nothing to do to not want to kill time. Why is it important? Mode is a very powerful thing, because the brain reacts very well to repetitive actions. Sleep, food, work — everything is better and easier when you do it at the same time. This may be difficult at first, but as a rule, the formation of habits takes 2-3 weeks. Recommend the book "Force of habit" Carolus, Duhigg.

Lead an overall healthy lifestyle: eat right, engage in physical activity, sleep sufficient, walk in the fresh air. Then the mood and feeling will be better.

Keep a strict account of expenditures, leaving them in place for spending on alcohol. Get yourself a program to track your expenses in the smartphone. Try it, it's convenient.

If you decide to drink, determine in advance exactly how much you can drink, and drink more than planned. Clearly track how much you drink: get yourself a calendar or notebook, mark the amount of alcohol drunk on your phone or other gadget. At the same time, pay attention to the alcohol content in the drink. So it will be easier to keep track of the dose by week, by month. Do not allow a gradual increase of doses.

4. Be patient and be your own psychologist:

Remember why you decided to stop drinking alcohol the last time. When the desire to drink, remember only the pleasant feelings associated with alcohol. But you know perfectly well that's not true. Remind yourself that alcohol doesn't make one better, it gave you during the previous binge a lot of problems have caused you to endure several painful days. It is time to acknowledge the problem, admit to yourself that alcohol is in charge of you, your actions, and not Vice versa. Don't waste time and energy responding to it (a problem), just get away from her, distancing, think of it as something alien, contrary to your model of the world.

Make a list of reasons why you shouldn't drink alcohol, what threatens excessive drinking. Set yourself a daily reminder in your phone to read this list. Do not turn off this reminder at least three weeks.

Keep in mind that discontent, irritability, depression and other components of a bad mood — symptoms of dependence. They need to survive — and then the time dependence can be eliminated, the mood will be "natural". And if you give in, break away and get drunk — you'll have to start all over again. Good help may be selected by a specialist antidepressants.

Mark in your calendar each day, to live soberly. Congratulate yourself and reward something (but not alcohol). If you are scared to schedule immediately sober a week, you can hold "now": straight at this point, I don't drink, and something to do in the next 5 minutes, I too will not run for alcohol — and so on.

5. Enlist the support of others:

You can talk with someone you trust, who is your authority that you don't want to fall into the binge, ask him to help you to quit drinking. It can be not drinking friend, relative, psychologist or anyone else willing to listen to you, distract and support.

Take a break from thinking about the booze

Enlist psychological support wherever possible. Read scientific papers about alcohol on our website, join the club of Alcoholics Anonymous or join some other anti-alcohol program.

"Help a friend quit drinking". When someone's upbringing and take responsibility for it, own it, it is much easier to do the same. You can start a blog online where you give advice to quit drinking, talk about their experiences and about overcoming challenges. You can chat in the forums, it helps a lot.

As food will help to quit drinking

Helping someone dense, delicious food. First, eating is distracting, and secondly, allows you to get pleasure from irritation of the taste buds and indirectly increase the production of endorphins (for simplicity sometimes called pleasure hormones), and thirdly, physically takes place in the stomach, which in itself causes all familiar with the feeling of sleepiness, to banish thoughts about drinking. The wife of one patient of the author meets him from work with a sandwich in hand. While he is chewing and untying his shoelaces, no desire to drink their legitimate evening 100 grams).