Want to Stop Drinking On Your Own? A Practical Guide to Taking Control in Canada

The thought, "I need to stop drinking, and I want to do it myself," is a powerful one. Maybe you value your privacy, or perhaps the idea of formal treatment feels overwhelming right now. Whatever your reasons, deciding to take control of your alcohol consumption is a significant and courageous step. Many people in Canada wonder if it's possible to quit alcohol independently, and the good news is, for some, it absolutely can be.

Taking this journey on your own terms can feel empowering. You might be thinking about the costs associated with some programs or feel a strong sense of self-reliance. These are all valid considerations. Here at Heal@Home, we respect that desire for autonomy and believe in providing you with information and support, no matter which path you initially choose.

This guide offers practical strategies if you want to stop drinking alone. We'll cover actionable steps and ways to navigate challenges and also touch on when seeking additional support might be a good idea.

Is Quitting Alcohol On Your Own Possible?

Yes, for many individuals, especially those whose alcohol use hasn't reached severe dependence, successfully stopping or significantly reducing alcohol intake on their own is achievable. It requires commitment, self-awareness, and a willingness to make some changes. However, it's also important to be realistic. Quitting alcohol can be challenging, and what works for one person might not work for another.

The National Institute on Alcohol Abuse and Alcoholism (NIAAA) offers resources like their "Rethinking Drinking" program, which provides valuable tools for self-assessment and change, highlighting that self-guided change is a valid pathway.

Practical Steps to Help You Stop Drinking On Your Own:

If you're ready to try, here are some strategies that can make a real difference:

Set Clear, Realistic Goals:

What does "stopping" mean to you? Are you aiming for complete abstinence, or do you want to reduce your intake (moderation) significantly? Be specific.
Write down your goals and why they are important to you. Is it for your health, relationships, career, or overall well-being? Keeping your motivations front and centre can be a powerful anchor.
Start with a defined period, like "I will not drink for the next 30 days," and then reassess.

Understand Your Triggers:

What situations, emotions, people, or places make you want to drink? Keep a journal for a week or two to identify patterns. Common triggers include stress, boredom, social gatherings, specific times of day, or particular friends.
Once you know your triggers, you can start to develop strategies to either avoid them or cope with them differently.

Develop New Coping Mechanisms:

If alcohol was your go-to for stress relief, relaxation, or dealing with boredom, you'll need healthy alternatives.
Explore activities like exercise (a walk, yoga, a gym session), meditation or mindfulness practices, engaging in a hobby (reading, painting, music), spending time in nature, or talking to a trusted friend.
The key is to find activities that you genuinely enjoy and that help you manage difficult emotions without alcohol.

Change Your Environment (If Possible):

Remove alcohol from your home. If it's not there, you can't drink it.
Avoid places where you typically drank heavily, at least in the early stages.
Let friends and family know about your goals so they can support you (e.g., by not offering you drinks or suggesting alcohol-free activities).

Build a Support System (Even if Informal):

While you're "going it alone" in terms of formal treatment, having supportive people in your life is invaluable.
Confide in trusted friends or family members who will encourage you.
Consider online communities or forums where people share their experiences with quitting alcohol. Organizations like SMART Recovery offer self-empowering online meetings and resources that many find helpful without being overly formal.

Prepare for Cravings:

Cravings are normal, especially in the beginning. They will pass. Have a plan for when a craving hits:

Distract yourself: Engage in an activity for 15-30 minutes.
Delay: Tell yourself you'll wait 20 minutes before deciding to drink. Often, the urge will subside.
Drink water or a non-alcoholic beverage.
Practice "urge surfing": Acknowledge the craving without judgment and ride it out like a wave.

Focus on a Healthier Lifestyle:

Nutrition: Eating balanced meals can help stabilize your mood and energy levels.
Hydration: Drink plenty of water.
Sleep: Alcohol disrupts sleep. As you quit, your sleep quality should improve, which significantly impacts well-being.
Exercise: A powerful mood booster and stress reliever.

Be Kind to Yourself and Manage Slip-Ups:

Change is a process, and slip-ups can happen. Don't view a lapse as a total failure.
If you do have a drink, reflect on what triggered it without self-blame. Learn from it and get back on track with your goals immediately.
Self-compassion is crucial. You're doing something challenging.

When Self-Help Might Not Be Enough:

Quitting on your own is commendable, but it's important to recognize when you need more support. Be honest with yourself. Consider seeking professional help if:

You experience significant withdrawal symptoms: Shakes, severe anxiety, nausea, sweating, insomnia, or especially more dangerous symptoms like seizures or hallucinations. Abruptly stopping heavy, long-term alcohol use can be medically risky. The Canadian Centre on Substance Use and Addiction (CCSA) provides guidance on Canada's Guidance on Alcohol and Health and highlights the risks of withdrawal, which sometimes necessitates medical supervision.
You have tried multiple times to quit on your own but keep relapsing.
Your cravings are overwhelming and unmanageable.
Your drinking is impacting your physical or mental health significantly.
You have co-occurring mental health conditions (like depression or anxiety) that make quitting harder.

How Heal@Home Can Support Your Journey, Your Way

Even if you start by trying to quit on your own, Heal@Home can be a valuable resource. We understand that everyone's path to alcohol management is unique.

Confidential Assessment: If you're unsure about the severity of your alcohol use or the best approach, a confidential assessment with our team can provide clarity and personalized recommendations, as part of our approach.
Support for Managing Cravings: If self-help strategies for cravings aren't enough, Medication-Assisted Treatment (MAT) could be an option. Medications like Naltrexone (used in The Sinclair Method) can significantly reduce cravings and the rewarding effects of alcohol, making it easier to stick to your goals. This can be a powerful ally, even if you prefer a largely self-directed approach.
Flexible Counselling: Our remote counselling services can provide you with strategies, support, and accountability that complement your own efforts, all from the privacy of your home.
Safe Withdrawal Management Guidance: If you are concerned about withdrawal, we can discuss safe approaches, including whether MAT could help ease this process.

You Have the Strength to Change

Deciding to stop drinking alcohol is a journey of self-discovery and empowerment. Whether you choose to go it alone initially or seek support from the start, the most important thing is that you're taking action. Every step you take towards reducing or eliminating alcohol's negative impact on your life is a victory.

Remember, reaching out for more support isn't a sign of failure; it's a sign of wisdom and commitment to your well-being.

Exploring how to stop drinking and want to understand all your options?

Contact Heal@Home. Visit healathome.ca or call 647-512-8014 for a confidential conversation.