How to Taper Off Alcohol

Are you or your loved one actively struggling with alcohol use? Is alcohol beginning to take up more and more of your time, budget, and life? You may be wondering how to begin the process of ridding yourself or your loved one of alcohol use once and for all.

The best and safest first step is to consult with a medical professional to determine the best treatment plan for you. There can be medical risks to reducing or stopping alcohol use. A medical professional will evaluate your medical history and current symptoms or problems to determine the best treatment plan to meet your unique needs.

Read on to learn more about alcohol, alcohol and its effects upon the body, how to taper off alcohol, signs and symptoms of alcohol withdrawal, how common alcohol problems are in Oregon, alcohol treatment readily available at Serenity Lane in Oregon, and how to contact Serenity Lane to begin your alcohol treatment journey.

What Is Alcohol?

Alcohol is a central nervous system depressant, or a substance that reduces arousal and stimulation. Alcohol, or ethanol (the type of alcohol in beverages), is an intoxicating or strong ingredient found in beer, wine, and liquor. Alcohol is produced by the fermentation, or the breakdown, of yeast, sugars, and starches.

Alcohol & Your Body

According to an abnormal psychology textbook, alcohol affects many parts of your body. After alcohol is consumed, it passes through the esophagus (a muscular tube that carries food and liquids from your mouth to the stomach) and into the stomach, where small amounts of alcohol are absorbed.

From the stomach, most of the alcohol travels to the small intestine. In the small intestine, alcohol is easily absorbed into the bloodstream. The circulatory system, which is made up of the heart, blood, and blood vessels, spreads alcohol throughout the body. Alcohol comes into contact with every major organ, including the heart.

Some of the alcohol that is absorbed goes to the lungs. In the lungs, the alcohol is vaporized (changed into vapor) and is exhaled. This is why police officers and other officials use a breathalyzer test to measure the level of alcohol intoxication or drunkenness.

Lastly, alcohol passes through the liver. While in the liver, alcohol is broken down or metabolized into carbon dioxide and water by enzymes.

Ways to Taper Off Alcohol

It is best to consult with a medical professional first before reducing or stopping alcohol use. Depending on a variety of factors, it could be dangerous for you to reduce or stop drinking without medical support.

Some people withdrawing from alcohol could be at risk for delirium tremens (DTs). According to MedLinePlus, delirium tremens is a severe form of alcohol withdrawal. DTs involve sudden and severe mental or nervous system changes.

If a medical professional OKs you to begin reducing alcohol use on your own, here are some ways to reduce your drinking:

• Create a list.
  • Make a list of your reasons to reduce or stop your drinking. Examples of reasons include, but are not limited to: to feel healthier, sleep better, or improve your relationships.
  • By making and keeping a list, you will be able to reflect on it when you need extra motivation and encouragement to continue to work toward your goals.
• Set a drinking goal.
  • Establish a limit on how much you will drink before you drink.
  • Ideally, the alcohol limit you set will fall below the recommended guidelines. The recommended guidelines are no more than one standard drink per day for women and for men ages 65 and older, and no more than two standard drinks per day for men under 65.
  • The limits of the recommended guidelines may be too high for people who have certain medical conditions or for some older adults.
  • Again, a medical professional can help you determine what's the right fit for you based on your history and symptoms or problems.
• Keep a drinking diary.
  • For at least three to four weeks, keep track of every time you have a drink.
  • In your drinking diary, include information about what and how much you drank as well as where you were. It may be useful to note what you were feeling and thinking leading up to and at the time of drinking.
  • Tracking detailed information in your drinking diary may help you to identify patterns and triggering events that lead to drinking.
  • Compare what you have recorded in your drinking diary with your drinking goal.
  • If, upon reflection, you are continuing to have difficulty meeting your drinking goal, consult with your doctor or other health professional.
• Do not keep alcohol in your home.
  • Eliminating alcohol from your home can help you avoid the temptation to drink. If it’s not there, you cannot have it!
• Drink slowly, and drink nonalcoholic beverages.
  • Sip your drink slowly.
  • Drink nonalcoholic beverages such as soda, water, or juice after having an alcoholic beverage or in replacement of an alcoholic beverage.
  • Never drink on an empty stomach.
• Take a break from drinking and choose alcohol-free days.
  • Decide not to drink for at least a day or two every week.
  • Choose to abstain from alcohol for a week or a month to see how you feel physically and emotionally without alcohol in your life. You may be surprised to see how rejuvenated you feel!
  • Taking a break from alcohol can be a good way to begin drinking less.
• Watch out for peer pressure.
  • Practice ways to say no politely, and consider changing the topic of conversation. Examples include: “No thanks! I’ll take water, I’m feeling thirsty!” and “I’m good, what have you guys been up to lately?”
  • You do not have to drink just because others are, and you definitely should not feel obligated to accept every drink you are offered.
  • Stay away from people who encourage you to drink beyond your drinking goal.
• Keep your body busy.
  • Go for a walk, play sports, go out to eat, or watch a movie.
  • When you are home, pick up a new hobby or revisit an old hobby.
  • Paint, play board games, play a musical instrument, do woodworking — these and other activities are great alternatives to drinking. These can also be ways to practice healthy coping skills.
• Ask for support from your loved ones.
  • Let friends, family, and trusted community members know that you need support to reduce or stop drinking.
  • Consider seeking professional counseling to gain the support of a therapist.
• Safeguard against the temptation to drink.
  • Avoid people, places, and things that make you want to drink.
  • Develop a plan in advance for how you will manage triggering spaces and events (i.e., bars/restaurants, holiday parties). With a plan, you will likely be better able to monitor and manage your drinking habits.
  • Take notice of your feelings.
    • Hard feelings like being worried, lonely, sad, or angry can lead to drinking to cope.
    • As you know, drinking does not provide actual relief from the difficulties of life; instead, drinking often makes our problems worse.
  • Develop new, healthy ways to cope with stress.
    • Consider going for a walk outside, taking 10 deep breaths, and journaling.
• Be persistent toward achieving your drinking and health goals.
  • It is difficult to break long-standing habits or behavior patterns. Drinking is no exception to this. As humans, we tend to feel most comfortable when we are treading a path that is familiar to us rather than starting anew.
  • Be patient with yourself. It may take several attempts to reach your drinking goals. You’ll likely have setbacks. It requires ongoing effort to meet and to continue to achieve your drinking and health goals.

Signs & Symptoms of Alcohol Withdrawal

When talking about tapering or gradually reducing alcohol use, it is important to have awareness of possible withdrawal symptoms. Withdrawing from alcohol happens when we reduce or stop alcohol use that has been occurring often for a long period of time.

According to the “Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition” (DSM-5), the diagnostic criteria for alcohol withdrawal includes the following:

• Stopping or reducing alcohol use that has been heavy and ongoing.
• Having two or more of the following symptoms develop within several hours or a few days after stopping or reducing alcohol use:
  • Sweating or pulse rate greater than 100 beats per minute
  • Hand tremor or shaking
  • Insomnia or problems with falling and/or staying asleep
  • Nausea or vomiting
  • Temporary hallucinations (seeing, hearing, or feeling things that aren’t real)
  • Psychomotor agitation (pacing, tapping, rapid talking)
  • Anxiety
  • Seizures

How Common Are Alcohol Problems in Oregon?

Alcohol use is the third-leading cause of preventable death in Oregon. Based on data from the years 2001 to 2017, there has been an increasing trend in alcohol-related deaths in Oregon. In 2001, 1,059 Oregonians died of alcohol-related causes. In 2017, there were 1,923 Oregonians who died of alcohol-related causes.

The annual cost of excessive alcohol use to Oregon’s economy each year is $3.5 billion due to lost productivity, health care expenses, criminal justice costs, and motor vehicle crashes. That expense comes out to $2.08 per drink consumed by Oregonians.

A 2019 survey found 7.4% of adult (ages 18 and over) Oregonians reported having alcohol use disorder in the past year. This is a significant difference from the overall United States average of 5.7% of U.S. adults that reported having alcohol use disorder in the past year.

Alcohol Treatment at Serenity Lane in Oregon

Serenity Lane is here for all Oregonians in need of help to overcome alcohol addiction. It can feel overwhelming taking the first steps.

You may be reading this blog because you have been wondering: What should I do about my alcohol problem? How do I help my loved one struggling with alcohol problems? Is it OK to taper off alcohol and try to do it by myself? Should I get alcohol treatment now or later?

The best recommendation when struggling with alcohol misuse is to seek medical and mental health professional consultation as soon as possible. The professionals can determine the best treatment plan for you and your unique set of needs.

At Serenity Lane, we are ready to listen. We are ready to help. We are ready to support you with our professional, caring team. We are ready to see you in recovery. We are ready to cheer you on as you continue down the road of recovery toward a healthier, happier you.

Serenity Lane offers rehabilitation for alcoholism, or alcohol use disorder. We offer safe medical detox for those withdrawing from alcohol. Our hope is to create the safest, most comfortable environment for you to begin your treatment journey.

After successfully completing detox, there are additional treatment options at Serenity Lane. There is a residential inpatient treatment program with medical supervision. During rehab, you will have the opportunity to participate in group therapy. Individual therapy is also available on an as-needed basis.

Next, there is a day treatment program or partial hospitalization program (PHP) at Serenity Lane. As a step down from residential inpatient treatment, PHP allows participants the flexibility to balance the demands of both their personal and professional lives.

There is also an intensive outpatient program (IOP) that includes group therapy, individual counseling, and education about the disease of addiction. The treatment groups meet for three hours, three times a week.

Start Your Alcohol Treatment With Serenity Lane Today

Many do not fully appreciate or understand that stopping or greatly reducing alcohol use could be potentially dangerous. There are possible health risks to attempting to stop alcohol use “cold turkey.” You do not have to do the guesswork to figure out how to get off alcohol. Please let us help you or your loved one living in Oregon. Call Serenity Lane today at (800) 543-9905 to take the first steps toward a healthier, better you.

FAQs:

How can I slow down and quit drinking?

Some simple tips for cutting down drinking include: making a plan or setting a limit on how much you will drink, setting a budget or fixed amount you plan to spend on alcohol, letting your close family and friends know of your plans to lessen drinking, try smaller sizes of alcoholic beverages, have a lower-strength alcoholic beverage, stay hydrated with water before and during drinking, and take a break or have several drink-free days every week.

To keep yourself motivated, keep in mind the immediate benefits of reducing drinking, which include: feeling better in the mornings, being less tired during the day, having better-looking skin, feeling more energetic, and having better weight management.

How long does alcohol stay in your body after quitting?

Your withdrawal symptoms after quitting alcohol will be at their worst for the first 48 hours. You should gradually start to feel an improvement as your body adjusts to being without alcohol. It typically takes three to seven days from the time of your last drink for alcohol to flush out of the body.

Will my body recover if I stop drinking?

Recovery after years of alcohol misuse is possible. Depending on the organ and whether or not there has been relapse(s), recovery is possible. There is hope that even after years of heavy alcohol use, the liver has the ability to regenerate or regrow. During recovery, the liver may return to its original mass and function. Other organs are able to recover, too.