The Sober Diaries: How One Woman Stopped Drinking and Started Living, Clare Pooley – 
The Sober Diaries by Clare Pooley, £8.18/$16.19, Amazon
Contents
What is the recommendation to stop alcohol?
How Can I Contribute to the Prevention of Excessive Alcohol Use? – Everyone can contribute to the prevention of excessive alcohol use. You can
- Choose not to drink too much yourself and help others not do it.
- , and learn more about,
- If you choose to drink alcohol, the recommends that adults of legal drinking age can choose not to drink, or to drink in moderation by limiting intake to 2 drinks or less in a day for men or 1 drink or less in a day for women, on days when alcohol is consumed.12
- Support effective community strategies to prevent excessive alcohol use, such as those recommended by,
- Not serve or provide alcohol to those who should not be drinking, including people under the age of 21 or those who have already drank too much.
- Talk with your healthcare provider about your drinking behavior and request counseling if you drink too much.
States and communities can:
- Implement effective prevention strategies for excessive alcohol use, such as those recommended by,
- Enforce existing laws and regulations about alcohol sales and service.
- Develop community coalitions that build partnerships between schools, faith-based organizations, law enforcement, health care, and public health agencies to reduce excessive alcohol use.
- Routinely monitor and report the prevalence, frequency, and intensity of binge drinking (whether or not adults binge drink, how often they do so, and how many drinks they have if they do).
- Centers for Disease Control and Prevention. Accessed April 19, 2022.
- Sacks JJ, Gonzales KR, Bouchery EE, Tomedi LE, Brewer RD., Am J Prev Med 2015; 49(5):e73–e79.
- Campbell CA, Hahn RA, Elder R, Brewer R, Chattopadhyay S, Fielding J, et al., Am J Prev Med.2009;37(6):556–69.
- Elder RW, Lawrence B, Ferguson A, Naimi TS, Brewer RD, Chattopadhyay SK, et al., Am J Prev Med 2010;38(2):217–29.
- Rammohan V, Hahn RA, Elder R, Brewer R, Fielding J, Naimi TS, et al., Am J Prev Med 2011;41(3):334-43.
- Middleton JC, Hahn RA, Kuzara JL, Elder R, Brewer R, Chattopadhyay S, et al., Am J Prev Med 2010;39(6):575–89.
- Hahn RA, Kuzara JL, Elder R, Brewer R, Chattopadhyay S, Fielding J, et al., Am J Prev Med 2010;39(6):590–604.
- Tansil KA, Esser MB, Sandhu P, Reynolds JA, Elder RW, Williamson RS, et al., Am J Prev Med 2016;51(5):801–11.
- Elder RW, Lawrence B, Janes G, Brewer RD, Toomey TL, Hingson RW, et al. Enhanced enforcement of laws prohibiting sale of alcohol to minors: systematic review of effectiveness for reducing sales and underage drinking. Transportation Research E-Circular.2007;Issue E-C123:181-8. (Access full text article from the issue, ).
- Hahn RA, Middleton JC, Elder R, Brewer R, Fielding J, Naimi TS, et al., Am J Prev Med.2012;42(4):418-27.
- US Preventive Services Task Force., Accessed April 19, 2022.
- U.S. Department of Agriculture and U.S. Department of Health and Human Services.,9th Edition, Washington, DC; 2020.
Is there a way to stop drinking?
To stop drinking beer, or any alcoholic drink, you first need to understand your relationship with drinking. From there, you may need social support, consistent self-care, and new routines that can help redirect your mind. Drinking is largely accepted as a social activity and a way to cope with stress,
- It might even be a remedy for insomnia or anxiety,
- Yet, alcohol generally doesn’t do much to relieve these concerns long-term.
- It also comes with some significant downsides.
- As such, you might wonder if it’s time for a break.
- And you’re not alone.
- From monthlong sobriety challenges to the #SoberCurious movement, more and more people are taking a closer look at the role alcohol plays in their lives.
Whether you’re looking to cut back or take an indefinite break, these tips can help you create a plan that works for you.
Can you control drinking without quitting?
How to Cut Back on Drinking – If you feel that avoiding alcohol completely is not for you, there are other options. Some people can get control over their drinking and drink safer levels of alcohol without having to quit entirely. If you plan to attempt to control your drinking, there are several steps you should take to assist you in this process.
What happens if I don’t drink alcohol for a week?
Reduced anxiety and improved mental health – Alcohol causes an imbalance of the chemicals in our brains, and that may lead to severe anxiety for some, inexplicable depression for others, and a host of other mental health issues. Going even 7 days alcohol free can help reduce your anxiety and depression levels and help your brain chemicals come back in balance.
What is the first step to stop drinking?
Alcohol addiction treatment options – Some people are able to stop drinking on their own or with the help of a 12-step program or other support group (see below for links). Others need medical supervision in order to withdraw from alcohol safely and comfortably.
Which option is best for you depends on how much you’ve been drinking, how long you’ve had a problem, the stability of your living situation, and other health issues you may have. The first step is often to consult your primary care doctor or GP. Your doctor can evaluate your drinking patterns, diagnose any co-occurring disorders, assess your overall health, and offer treatment referrals.
They may even be able to prescribe medication to help you quit.
Is it too late to stop drinking?
It’s never too late to stop drinking. The process can challenge your mind and body. When done safely, though, cutting alcohol out of your life can help make you a happy and healthier person. You can repair your body and avoid risks linked to drinking.
Is it OK to stop drinking immediately?
Normally, we would recommend getting professional support before you try to cut down your drinking. Our free and confidential services are open as usual and can help you detox safely. Use our service finder to find a service near you or talk to us online for advice.
Alcohol detox: what to expect If attending a service isn’t possible, perhaps because you are isolating, you can use this advice on safely detoxing from alcohol at home. Make sure you read and follow the advice carefully, and always be prepared to call an ambulance in an emergency. If you’re dependent on alcohol, it can be dangerous to stop drinking suddenly.
Instead, you should try to reduce the amount you drink slowly, over a few weeks. This takes a bit of preparation, but it’s much safer than stopping suddenly. And after cutting down slowly, you’ll find it much easier to stop drinking when you’re ready. Here’s a process we recommend:
What happens if you don’t stop drinking?
Medically Reviewed by Minesh Khatri, MD on March 18, 2021 
Alcohol plays a role in at least half of all serious trauma injuries and deaths from burns, drownings, and homicides. It’s also involved in four out of 10 fatal falls and traffic crashes, as well as suicides. You don’t have to go completely dry to be safer. Even cutting back your drinking by a third can lower the number of injuries and sick days. 
You might think that a regular glass of red wine or other alcoholic beverages might be good for your heart. But that may not be true, or true only for light sippers (less than one drink a day). If you use more than that, cutting back or quitting may lower your blood pressure, levels of fat called triglycerides, and chances of heart failure, 
Your liver’s job is to filter toxins. And alcohol is toxic to your cells. Heavy drinking – at least 15 drinks for men and eight or more for women a week – can take a toll on the organ and lead to fatty liver, cirrhosis, and other problems. The good news: your liver can repair itself and even regenerate. So it’s always worth drinking less or quitting. 
A glass of regular beer has about 150 calories, and a serving of wine has about 120. On top of those mostly empty calories, alcohol ramps up your appetite. It also makes you more impulsive, and less able to resist the fries and other temptations on the menu. So when you stay away from alcohol, the number on your scale may well start moving down. 
Enjoying alcohol socially in reasonable amounts can boost your mood and help you bond with others. But if you drink alone, or down multiple drinks a day, it could turn into an unhealthy habit. If you can’t control it, it may lead to a condition called alcohol use disorder. 
It’s clear that alcohol, and heavy drinking in particular, can up your chances of several types of cancers, including in your esophagus (food pipe), mouth, throat, and breast. What’s less clear is if quitting alcohol lowers your chances for cancer and, if so, how long it might take. Some studies suggest potential benefits, but scientists don’t know for sure. 
A bit of alcohol may make couples friskier. But anything more than a drink or so a day has the opposite effect, especially if you abuse or are addicted to alcohol. Men might have trouble getting and keeping an erection. Women’s sex drive might drop, and their vagina might get drier. Cut down on the booze, and see if it stirs up the romance. 
Alcohol might get you drowsy at first. But once you fall into slumber, it can wake you up repeatedly in the night. Plus, it disrupts the important REM stage of sleep and may interfere with your breathing. You also may need to get up more often to pee. Try skipping alcohol, especially in the late afternoon and evening, for more restful shut-eye. 
Even just one bout of drinking too much may weaken your body’s germ-fighting power for up to 24 hours. Over time, large amounts of alcohol blunt your immune system and your body’s ability to repair itself. Ease up on drinking so you may better ward off illnesses. 
If you drink a lot and your blood pressure is too high, you might be able to bring your numbers back down to normal by doing one simple thing: giving up alcohol. Even simply easing back on drinks can have a big payoff. Talk to your doctor about your numbers. Normal blood pressure is below 120/80. You have high blood pressure if yours is above 130/80. 
Alcohol dependence can make it harder to think or remember things. Over time, heavy drinking can cloud your perception of distances and volumes, or slow and impair your motor skills. It can even make it harder for you to read other people’s emotions. But if you quit, your brain seems to be able to regain some of these abilities. 
If you’re a heavy drinker, your body may rebel at first if you cut off all alcohol. You could break out in cold sweats or have a racing pulse, nausea, vomiting, shaky hands, and intense anxiety. Some people even have seizures or see things that aren’t there (hallucinations).
What is the first step to stop drinking?
Alcohol addiction treatment options – Some people are able to stop drinking on their own or with the help of a 12-step program or other support group (see below for links). Others need medical supervision in order to withdraw from alcohol safely and comfortably.
Which option is best for you depends on how much you’ve been drinking, how long you’ve had a problem, the stability of your living situation, and other health issues you may have. The first step is often to consult your primary care doctor or GP. Your doctor can evaluate your drinking patterns, diagnose any co-occurring disorders, assess your overall health, and offer treatment referrals.
They may even be able to prescribe medication to help you quit.
Why do I want to drink every night?
Drinking every night – a sign of problem drinking or alcoholism? – Here are some of the common signs of alcoholism to think about:
Experiencing more and more negative consequences as a result of your drinking, such upsetting the family, or feeling increasingly guilty or ashamed Drinking to the point where you ‘black out’ and can’t remember the night before, including conversations or behaviours. You may try to find out what happened by dropping hints, or only remember when someone reminds you Feeling embarrassed about the amount that you drink Needing a drink before you go out in case there isn’t enough. You may have also noticed that other people don’t drink in the same way as you Lying to others or hiding your drinking from others Drinking more than you intended on doing in the evening Finding that you are drinking to relieve stress or to relax Prioritising your drinking above your responsibilities, like family, work and hobbies Wanting to cut down or stop drinking every night but being unable to
If you feel that you need a drink every night or to get through a social event, stressful situation or personal struggle, and you have a compulsion to drink or, maybe even daily, this could be a sign of psychological dependency. This is just as serious as physical addiction, and is something to address.
- Regular heavy drinking can lead to you building up a tolerance to alcohol, where you need to drink more and more to feel its effects.
- In an evening, you may feel that you are not getting drunk despite drinking quite a lot of alcohol – this can be a sign that you may have an alcohol problem.
- Over time, if you have found that you need to drink to stave off withdrawal symptoms, like shakes, sweating or tremors, this is a sign of physical addiction too.
It’s important to recognise that it is dangerous to suddenly stop drinking without first consulting your GP.
