For many people around the world giving up alcohol is tough. In fact, it’s the time of year when many of us try to, and often fail.
In the UK during January around one in six adults try to give up the hard stuff, many failing before even getting a week into the month. However, if you’re serious about giving up alcohol, then considering an alcohol detox requires a lot of care, attention and commitment, particularly for those that do have more intense or problematic relationships with the substance.
If you are committed to giving up alcohol, not just for January, but to recover from an issue you have, here are five top tips for getting through the detox process and towards sobriety long term…
Seek Professional Support
For those who have an addiction and are heavy, regular drinkers, going through a detox can be risky without medical supervision so entering a detox clinic may be the best course of action.
Withdrawal symptoms during this period can cause discomfort as a minimum but can have more extreme complications such as seizures or delirium tremens, so it’s important to have trained professionals on standby to keep you safe.
Detoxing under medical supervision can provide round-the-clock care, monitoring you at all times and managing your withdrawal symptoms, including providing medication if necessary. It’s a far more effective process for detox that can provide you with reassurance, comfort and expertise.
You can receive inpatient service from rehab centres or there are outpatient options and community based detox programmes in which you can get advice and support while detoxing from home.
Stay Hydrated and Nourished
During your detox, your body will be working hard to rebalance itself and get rid of the toxins in the body. Therefore it’s important that you stay well hydrated and well nourished to give your body the energy it needs to do this.
It can be difficult as withdrawal symptoms do include nausea and loss of appetite, but it’s important to keep your energy levels up, even if it means getting nutrients from the likes of smoothies or supplements.
Drinking plenty of water can aid in flushing out the toxins, while you may also want to consider electrolyte drinks or herbal teas which can provide additional support. Do avoid caffeine and sugary drinks, however.
Food-wise, you want a diet that’s rich in whole foods. Consider fruits, vegetables? Lean proteins and complex carbohydrates. What’s more, food high in vitamin B, magnesium and potassium can replenish depleted nutrients and support the body’s recovery.
Build a Support System
Support is so hugely important when going through detox. It’s a big step in your life and having people behind you to encourage and motivate you can make all the difference.
Friends and loved ones can pick you up when you’re down, while also providing you with practical support, such as going to the shops, cleaning, running errands to allow you to fully focus on your detox and recovery.
It may be that you want the advice and support from others that have been through what you’re going through, so consider joining a support group locally. These can be great for getting valuable insights, reassurance and indeed appreciation for the work you’re putting in. They’re great communities to be a part of and can make the entire journey far less daunting.
Focus on Rest and Self-Care
Your body and mind need time to heal during detox, so prioritising rest and self-care is essential. Alcohol withdrawal can cause symptoms like fatigue, headaches, insomnia, and irritability, which may leave you feeling physically and emotionally drained.
Make rest a priority by:
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Getting enough sleep: Create a calm, quiet environment to encourage better sleep. Try deep-breathing exercises or relaxation techniques before bed.
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Engaging in light activity: Gentle activities like walking, yoga, or stretching can improve your mood and help relieve tension. Avoid intense exercise, as your body may not have the energy to cope with strenuous activity during detox.
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Practising self-compassion: Be kind to yourself and recognise that detox is a process. Don’t feel guilty for taking time out or asking for help.
Self-care activities like listening to music, journaling, or taking a warm bath can provide comfort and help you manage cravings or emotional distress.
Prepare for Cravings and Emotional Challenges
Cravings are a natural part of alcohol detox, especially in the early stages. It’s important to have strategies in place to manage these urges and any emotional challenges that arise.
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Distraction Techniques: Keep your mind occupied with activities like reading, puzzles, or creative hobbies to take your focus away from cravings.
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Mindfulness and Relaxation: Meditation, deep breathing, and mindfulness exercises can help you stay grounded and reduce anxiety.
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Remind Yourself of Your Goals: Keep a journal or list of reasons why you decided to detox. Reflecting on your goals can provide motivation when cravings hit.
Cravings and emotions can feel overwhelming, but remember that they will pass. Having a plan and trusted individuals to turn to can help you manage these moments more effectively.