Alcohol use disorders and binge drinking are insidious enemies. Considered the most common type of drinking pattern in the United States at this time, binge drinking is difficult to stop due to its episodic nature. Fighting alcohol addiction alone can be a daunting task, so learning how to stop binge drinking on your own can be challenging.
What’s a Binge?
Binge drinking is defined as drinking enough to raise your blood alcohol concentration (BAC) to 0.08 within 2 hours. In simple terms, this is drinking to get drunk by consuming a large quantity of alcohol in a short period of time. Many people who struggle with binge drinking describe their pattern as “once I start, I just can’t stop until all the alcohol is gone, or I pass out.” According to the Centers for Disease Control and Prevention (CDC), one in six adults in the United States engages in binge drinking to the tune of approximately eight drinks in a two-hour period four times per month.
How to Quit Binge Drinking on Your Own
When you want to learn how to stop binge drinking on your own, does this mean you do it without support from others? Most addiction professionals and academics agree that one of the most successful ways to stop binge drinking involves creating and using a supportive community of loved ones, friends, and family, and other sober people. But quitting on your own can also mean undergoing recovery at home, without entering an inpatient facility. Here are some tips to help you fight alcohol addiction on your own:
Stop drinking now.
Don’t plan for a day in the future or tell yourself you’ll stop once you meet a goal, or achieve some milestone. There will always be reasons for putting it off (after your friend’s wedding, after the big game, etc.) Commit today, now, and stick with that commitment.
Alcohol-related people, places, and things will remind you of drinking and might trigger cravings. If you try to keep everything in your life the same, minus the alcohol, you will make quitting much more difficult. Make lifestyle changes that not only end your relationship with alcohol, but also end your relationship with everything that is connected to alcohol.
Write down all the reasons why you must quit.
Write a list of all the ways alcohol addiction has harmed you or your loved ones.
Reconsider your desire to quit on your own.
Alcoholics Anonymous (AA) and other self-help groups have an excellent track record for helping people get sober. Commit to being successful, not being stubborn. If quitting on your own isn’t working, get help.
Enlist long-term support.
You may figure out how to stop binge drinking on your own for a few weeks, but you may face triggers and cravings throughout the first year or more.
Remember, asking for help is not a weakness. Seek and receive support and you may find that you can enjoy life without drinking binges. Use the tools available (AA, other 12-step groups, therapy, rehab, and even medication) to get and stay sober. Sources: “Alcohol Problems: How To Stop Drinking” – WebMD https://www.webmd.com/mental-health/addiction/how-to-stop-drinking-alcohol “Tween and Teen Health – Underage Drinking: Talking To Your Teen About Alcohol” – Mayo Clinic https://www.mayoclinic.org/healthy-lifestyle/tween-and-teen-health/in-depth/teen-drinking/art-20047947 “How To Stay Sober” – WikiHow https://www.wikihow.com/Stay-Sober “Fact Sheets: Binge Drinking” – Center for Disease Control and Prevention (CDC) https://www.cdc.gov/alcohol/fact-sheets/binge-drinking.htm