For those who really feel like your relationship with alcohol wants an overhaul, you’ve acquired loads of firm. In response to the newest knowledge obtainable from 2021, not less than one in 10 individuals ages 12 and older within the US confirmed signs of alcohol use dysfunction (AUD) over the prior yr—like being unable to cease consuming alcohol after beginning, craving alcohol to the purpose of distraction, or consuming to the purpose that it impacts private {and professional} relationships. Though points with consuming are a massively frequent wrestle, quitting might be robust even for those who don’t establish with the above situations, given how a lot booze figures into our social lives and wider tradition—in truth, it’s so robust that merely deciding easy methods to begin can really feel massively intimidating.

The excellent news: Consultants say that for those who’re excited about getting sober—for now, or without end—you’ve already made severe headway. “Step one is saying, ‘One thing is occurring with my consuming that isn’t becoming in with my life,’” Smita Das, MD, PhD, MPH, a board-certified dependancy psychiatrist and the chair of the American Psychiatric Affiliation’s Council on Dependancy Psychiatry, tells SELF.

Earlier than we get rolling with what occurs from there, Dr. Das factors out an vital caveat: For those who’re a continual, heavy drinker—that roughly means five-plus drinks a day for males, or 4 or extra for girls per week—making an attempt to cease chilly turkey places you liable to alcohol withdrawal syndrome, which is de facto harmful.¹ “Withdrawal can require medical consideration and be life-threatening,” Dr. Das says. If frequently consuming that quantity of alcohol is the place you at the moment are, see a doctor about whether or not it is advisable safely detox with medical assist and pursue choices for dependancy therapy—certainly not do you have to go this alone.

Regardless of your scenario, Dr. Das emphasizes the ability of enlisting assist as you embark on a life sans booze. Your assist system may appear to be some mixture of family members, evidence-based strategies of fixing your habits, and medical suppliers (significantly these you may already see, like a main care doctor, psychiatrist, or therapist).

We all know: “It takes quite a lot of bravery and braveness to have a dialogue about this with a health care provider, or to carry this as much as a member of the family or good friend,” as Dr. Das places it. Earlier than that, you must be actual with your self about your consuming habits—and really, that’s not simple, so for those who’ve gotten that far, you’re in your means already. Right here’s easy methods to get to the sober place you wish to be in—and keep there.

Discuss to a medical professional, even (and particularly!) for those who’re nervous about being sincere about alcohol with them.

Whether or not you wish to take a break from consuming otherwise you’re quitting alcohol for retains, usher in some professionals to assist. Make an appointment to ask for medical recommendation from any well being care suppliers you’re in common contact with, George Koob, PhD, director of the Nationwide Institute on Alcohol Abuse and Alcoholism (NIAAA), tells SELF. For those who don’t have an everyday physician, see a main care supplier or go to a free well being clinic close to you. The NIAAA additionally gives pointers about sources for low- and no-cost therapy and assist choices, like getting in contact together with your state’s company for substance abuse assist.