Set a clear stop date or choose a “reduce then stop” timeline
Remove alcohol from your home and avoid common drinking triggers
Tell at least one person you trust and ask for support or check-ins
Don’t keep alcohol in the house; avoid buying for “later”
Plan alternatives for typical drinking times (tea, soda water, mocktails, snacks, activities)
Avoid places and people associated with drinking, especially at first
Replace routines that lead to drinking with new habits (walks, gym, hobbies, early nights)
Track cravings and note what triggers them; prepare a specific response for each
Use urge-surfing techniques: delay the craving 10–20 minutes, then reassess
Drink water and eat regularly to reduce discomfort and impulsive decisions
Create a “craving script” (what you’ll do and what you’ll say)
Keep your phone accessible for support calls or messages when urges hit
Consider joining a support group (AA, SMART Recovery, LifeRing, or local options)
Talk to a healthcare professional about a safe plan to stop, especially if drinking heavily or daily
If you’ve been drinking heavily, ask about medically supervised detox and withdrawal management
Avoid “tapering” on your own if you have a history of withdrawal symptoms
If withdrawal symptoms occur (shaking, sweating, agitation, fast heartbeat, confusion, seizures, hallucinations), seek urgent medical care
Identify and manage stress and sleep with safer strategies (exercise, breathing, therapy, consistent sleep schedule)
Replace alcohol-related social activities with alcohol-free options
Prepare for high-risk events (parties, holidays, work gatherings) with a plan in advance
Set boundaries with others (no alcohol, leave early, don’t negotiate)
Reward progress with non-alcohol treats (movies, outings, new gear)
Consider therapy or counseling for underlying causes (anxiety, depression, trauma, coping skills)
Use evidence-based treatments if appropriate (naltrexone, acamprosate, disulfiram) with a clinician
If you relapse, restart immediately and contact support rather than “continuing”
Make a relapse prevention plan (triggers, coping steps, who to call, next appointment)
Keep emergency contacts and local resources saved (crisis line and local addiction services)