Getting rid of your alcohol dependency can be an arduous process, especially if you’ve been drinking heavily for years or even decades on end. Withdrawal symptoms like anxiety, cravings, and headaches are just some of the hurdles you may encounter on your journey to getting sober and maintaining that sobriety in the long term.

However, there are ways to go about quitting alcohol that can make the entire process easier, one step at a time. Use these 10 steps to quit drinking alcohol and you’ll be well on your way to successful sobriety!

1) Set up trigger reminders

Some people struggle with addiction because they know it’s going to lead them down a path of self-destruction but can’t seem to stop on their own. Addiction triggers can come in many forms: physical locations, people, activities—anything that makes you want to use again.

The simplest way to avoid using is prevention. Setting up reminders on your phone or computer can help keep you from making decisions under duress or when you’re overcome with temptation (which is often). Instead of reaching for that drink when you get home from work, change your phone’s background image for 15 minutes each day.

2) Drink lots of water and green tea

Replace alcohol with water and green tea, both of which have a diuretic effect that helps you flush your system.

Water also has no calories, so it will keep you hydrated while helping you stay under your calorie limit for your eating plan.

Finally, drinking plain tea allows you to take in more fluids while reducing calories from added sugar and artificial ingredients.

In addition, green tea is rich in antioxidants called catechins, which boost metabolism and may help protect against disease as well as aid in weight loss.

3) Track your reasons for quitting using a journal

First, create a list of reasons why you want to quit drinking alcohol. Think about how long you’ve been drinking, think about your blood pressure, and any other health factors that may affect your decision to quit.

You can track these in a journal or logbook for motivation. Every time you feel like having a drink and remember what your journal says, it will help keep you focused on not giving in.

4) Reward yourself when you do well

Did you have a day when you went completely alcohol-free? That’s awesome! What reward will make your efforts even sweeter? Does it help if others acknowledge your success, too? Is there someone who could give you a pat on the back for going without alcohol for one day, or five days, or even 20 days?

To make sure your progress stays strong and steady, make a pact with yourself (and maybe with some friends) that you’ll do something fun together—or treat yourself—when you go two weeks without an alcoholic drink. 

5) Do something productive instead of drinking

Many people struggle with alcohol abuse and addiction. If you’re ready to stop drinking but are worried that you won’t have any fun without alcohol, it may help to know that there are plenty of other ways to enjoy yourself besides partying.

You can read a book, get some exercise, hang out with friends who don’t drink, or volunteer at a homeless shelter—the possibilities are endless.

If you find yourself missing your old life while quitting alcohol or in recovery, remind yourself how far you’ve come and how much better things will be when you no longer have a problem with drinking.

6) Think about why you started in the first place

Maybe you had a stressful week and were looking for a way to blow off steam, or maybe you wanted to fit in with your friends.

Whatever your reason, consider writing down what makes you feel like drinking in order to fully realize why you’re turning away from alcohol.

Also think about how much you enjoyed that first drink – if nothing else, know that you’ll find other ways of making yourself happy.

Once you understand why it is that alcohol isn’t helping your life, remind yourself of all the awesome things in store for your sober future! Write them down too so that when cravings come up, later on, they don’t take over.

7) Get help from a friend or family member if needed

You’re not alone in your battle against alcohol. Find a support group, either online or in-person, and reach out to others that are trying to quit drinking alcohol as well.

If you don’t have anyone close enough, check out online forums like AA or SMART Recovery (Self Management for Addiction Recovery).

These sites can offer you all of the guidance and advice that you need during your recovery process.

Surrounding yourself with people who will stand by you during your journey can be extremely beneficial for your success.

You’ll feel more comfortable reaching out when you’re struggling if there’s a friendly face on hand. You might also consider getting professional counselling, either in-person or online.

8) Don’t rely on willpower

If you’re trying to quit drinking alcohol, it can be tempting to rely on your willpower alone—and for many people, that may work.

But in order to reach a long-term state of sobriety, you need more than sheer determination.

To beat addiction once and for all, consider finding an accountability partner—whether it’s someone who has been through recovery or a family member or close friend who understands what you’re going through.

Accountability partners keep each other accountable and provide support when cravings get tough.

There are also some great apps out there that can help track sobriety milestones and reward progress as you move along your path toward abstinence.

9) Use apps, games, books, etc. to distract yourself from your cravings

The first step is figuring out what you really want. Are you really in it for a drinking session or do you just have a craving? A bit of both? If it’s more of a craving, distract yourself from your cravings.

There are lots of apps and games available that can help with that.

If it’s more about getting hammered, try talking to your friends and family about it—find out why you think alcohol is so great and whether there might be other ways for you to reach whatever goal you have in mind.

10) Keep trying until you succeed!

The most important thing you can do is commit to your goal and make a commitment that you will never drink again.

Everyone has a bad day, especially when quitting alcohol cold turkey.

Many people will try but end up giving up and drinking again after only one or two days. Don’t let that happen to you! If you slip up, try not to feel discouraged—as long as you get back on track as soon as possible.

If there’s one thing I’ve learned from personal experience, it’s that alcohol withdrawal symptoms are real, scary stuff. But if you persevere, they don’t last very long at all.

Bonus tip

One bonus tip that can help you quit alcohol for good is to keep your body busy. Even if you just move around at home, do something. You will have an easier time resisting a drink when your body is actively engaged in something else instead of sitting around and relaxing with friends. If it isn’t going to hurt anyone (or get them into trouble), don’t be afraid to fake an illness that keeps you at home. The more active your mind and body are, when it comes to not drinking alcohol, the better off you will be!

You also may try other tips (Sharab Chudane ke gharelu upay – Hindi Only) to Quit Drinking Alcohol. They might help you with your addiction to drinking.