How to quit drinking safely: on your own, or with help

Step one: find out whether stopping on your own is safe

The NHS says that if you have become physically dependent on alcohol and need to stop completely, stopping overnight could be harmful, and you should get advice about this and about any medicine you may need to do it safely. The mild or moderate withdrawal symptoms it says suggest you may need medicine include:

• anxiety after waking;
• sweating and mild tremors;
• nausea or retching in the morning;
• vomiting.

Quitting on your own: a plan that holds

If none of those apply, you can plan the change yourself. Pick a start date. The NHS suggests telling people you are stopping so they can help keep you on track, avoiding situations where you know you are likely to drink, and finding different things to do at the times you would usually drink.

NIAAA's Rethinking Drinking adds practical steps: keep little or no alcohol at home if home is where you drink, know what triggers your urge to drink and plan something else for those moments, and have a ready "no, thanks" for when you are offered a drink. Our guides on saying no to a drink and alcohol-free drinks cover those moments in detail.

Track every day. The NHS suggests a daily diary or a drink tracking app; our free tracker counts alcohol-free days without an account and keeps everything on your device.

Stopping with medical help

The NHS says a GP is a good place to start, and asks you to be accurate and honest about how much you drink and any problems it causes. The GP may suggest assessment and support from local community alcohol services.

Most people get support to stop drinking in the community. If you need medicine to stop, the NHS says it can often be taken at home or when attending a local service each day. Some people need a short stay in a medically supported unit so their withdrawal symptoms can be treated safely.

In the US, NIAAA says talking to a primary care provider is an important first step: they can evaluate your drinking pattern, help build a treatment plan, check your overall health and assess whether medicines are appropriate.

Treatments that help you stay stopped

NIAAA says that no matter how severe the problem may seem, most people with alcohol use disorder can benefit from some form of treatment. It describes three main types:

• Behavioural treatments: counselling led by health care providers to change drinking behaviour, supported by studies showing they can help.
• Medicines: three are approved in the US to help people stop or reduce drinking and prevent a return to drinking. They are prescribed by a doctor and can be used alone or with counselling.
• Mutual-support groups: 12-step programmes and other groups give peer support. NIAAA says that combined with treatment led by health care providers, they can add a valuable layer of support.

Keeping it going after the first weeks

The NHS says cutting down or stopping is usually just the beginning, and that most people need some degree of help or a long-term plan to stay in control or alcohol-free. It warns that relying only on family, friends or carers is often not enough, and suggests asking a GP or alcohol service what longer-term support is available. Mutual aid groups, such as SMART Recovery, are available in most areas.

Some people are assessed as needing intensive rehabilitation after stopping, either through a community programme or a residential service. The NHS says this is usually for people with medium or high levels of dependence, or who have tried other help without success.

Where to find help

In the UK, start with a GP, or call Drinkline, the national alcohol helpline, free on 0300 123 1110 (weekdays 9am to 8pm, weekends 11am to 4pm). In the US, the SAMHSA National Helpline (1-800-662-HELP, 4357) gives free treatment referral and information 24 hours a day, and NIAAA's Alcohol Treatment Navigator helps you find qualified providers near you.

Call 999 in the UK, or your local emergency number elsewhere, if you or someone else has severe withdrawal symptoms after stopping, such as hallucinations, severe tremors, or seizures or fits.

Common questions

When to get help

This site offers self-help tools and information, not medical advice. Talk to a doctor, or call one of the lines below, if:

• you feel shaky, sweaty, sick or anxious when you haven't had a drink;
• you find it hard to stop once you start, or you want to cut down and can't;
• drinking is causing problems with your health, work or the people close to you.

Before you stop: It can be very dangerous to stop drinking suddenly if you are dependent on alcohol. If you get withdrawal symptoms, get medical help before you try to stop drinking.

Sources

1. Alcohol support. NHS. nhs.uk
2. Alcohol-use disorder. NHS. nhs.uk
3. Treatment for Alcohol Problems: Finding and Getting Help. National Institute on Alcohol Abuse and Alcoholism (NIAAA). niaaa.nih.gov
4. Tips to Try (Rethinking Drinking). National Institute on Alcohol Abuse and Alcoholism (NIAAA). rethinkingdrinking.niaaa.nih.gov
5. FindTreatment.gov (help resources). Substance Abuse and Mental Health Services Administration (SAMHSA). findtreatment.gov