How much is too much alcohol? Dietary guidelines recommend that if you drink, men limit daily drinking to two drinks or less per day and women limit their drinking to one drink or less per day. Consuming more than that can lead to liver damage and heart disease, and increase your risk for some cancers.
Making the decision to stop drinking alcohol can lead to improvements in your short- and long-term health. But alcohol is an addictive substance that can cause chemical changes in the brain and body when used consistently over time. As you get used to the drug and develop a tolerance, the changes in your body make you physically dependent on alcohol.
Sometimes, when people who drink alcohol heavily quit suddenly and go âcold turkey,â they can experience alcohol withdrawal syndrome. As the body readjusts to life without alcohol, you may experience symptoms such as:
These symptoms may start a few hours or a few days after your last drink of alcohol. Sometimes, symptoms may be severe enough to require medical treatment at a hospital or rehabilitation facility. But some people choose to manage alcohol withdrawal themselves. Here are suggestions for how to get through alcohol withdrawal at home.
1. Have a support system. Talk to your doctor or a drug treatment specialist about what to expect as you experience alcohol withdrawal. Ask your doctor whether any medications may help in the process. Identify a family member or friend who you can call on to provide emotional support.
Keep a list of emergency phone numbers on hand that includes contact info for your doctor, the police, a nearby hospital, and someone you trust. And consider joining a support group such as Alcoholics Anonymous.
Having a support person is important for many reasons, including having someone you trust to challenge negative thoughts. For example, if your symptoms make you so uncomfortable that you want to give up, a support person can help you think in a positive way about negative symptoms: Your body is getting rid of toxins, or your body is changing back to how itâs supposed to function.
2. Take care of yourself. Eating nutritious food, exercising, and getting enough sleep can help reduce some withdrawal symptoms, such as mood swings. If donât have much of an appetite, you may want to take a multivitamin or drink a beverage high in electrolytes, such as a sports drink. If you take prescription medication, continue to take it as directed.
3. Manage your stress. While itâs easier said than done, keeping stress down can help reduce withdrawal symptoms and help you control cravings. Try to make your environment more soothing with soft lights and comfortable areas for resting. You also could try these relaxation activities:
4. Keep yourself distracted. You may find it hard to concentrate for long periods. Try to occupy yourself with short activities, such as television shows, walks, video games, or trips to a store.
5. Remove temptation. Remove all alcohol from your home or ask a friend or family member to do it for you. This includes beer, wine, and liquor, as well as products that contain alcohol such as rubbing alcohol and vanilla extract.
Avoid people who may encourage you to drink alcohol or may not support your decision to stop. It may be easier on your rehabilitation to skip visits with âdrinking buddiesâ or avoid gatherings with a focus on drinking.
6. Stay hydrated and snack smart. Drink plenty of fluids, but you donât have to drink just water. Keep it interesting and varied with sparkling water, virgin cocktails (also known as mocktails), fruit juices, low-fat milk, or kombucha. Keep in mind that fruit juice and kombucha may be high in sugar.
For snacks, choose foods that are high in carbohydrates, such as pretzels, crackers, or apples, which can help satisfy cravings.
7. Make a plan in case you relapse. The experience of withdrawing from alcohol can be uncomfortable and difficult. Some people may relapse, or drink alcohol again, to relieve the symptoms.
Relapses happen during rehabilitation, but whatâs important is how you move forward from it. You may want to talk with a loved one or therapist about why it happened and what you can do differently next time.
It can be helpful to make a plan ahead of time for how to handle a relapse. For example, some people choose to write a list of reasons why they want to stop drinking alcohol, and revisit the list to remind themselves after a relapse. You may want to speak with a loved one or therapist about a strategy to prevent relapses from happening.
Quitting alcohol cold turkey refers to abruptly stopping drinking without slowly tapering off or medical supervision. While some people may be able to quit drinking successfully this way, it can be dangerous for many. Understanding the risks and being prepared can help make cold turkey withdrawal safer if someone chooses this route.
Overview of Alcohol Withdrawal
When someone who regularly drinks heavily suddenly stops drinking, it can lead to alcohol withdrawal symptoms. These occur because the brain has become dependent on alcohol to function normally. When alcohol is removed, the brain goes into overdrive, causing physical and psychological symptoms.
Alcohol withdrawal typically begins 6 to 24 hours after the last drink Symptoms often peak by 24 to 72 hours but can last for weeks in severe cases Mild to moderate withdrawal symptoms include
- Anxiety
- Shakiness
- Sweating
- Nausea and vomiting
- Insomnia
- Headaches
- Irritability
- Fatigue
- Depression
- Bad dreams
Severe alcohol withdrawal can lead to delirium tremens (DTs) which can be deadly without emergency treatment. Symptoms of DTs include
- Hallucinations
- Fever
- Seizures
- Extreme confusion and agitation
- Rapid heart rate
- High blood pressure
Dangers of Quitting Alcohol Cold Turkey
Quitting alcohol abruptly puts one at higher risk for severe withdrawal symptoms Slowly tapering alcohol use over days or weeks allows the brain more time to readjust to functioning without alcohol.
Some of the major risks of quitting alcohol cold turkey include:
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Severe withdrawal symptoms: Quitting cold turkey makes one more likely to experience DTs, seizures, and other dangerous symptoms. This requires emergency medical treatment to prevent complications.
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Relapse: The severity of cold turkey withdrawal makes it more likely that one will start drinking again to relieve symptoms. This can lead to binge drinking and further dependence.
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Injury: Confusion, disorientation, seizures, and loss of coordination make injury more likely during withdrawal. Unintentional self-harm is also a risk due to impaired judgment.
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Dehydration: Vomiting, diarrhea, fever, and sweating during withdrawal can lead to dehydration. Older adults and those with health issues have an increased risk.
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Dangerous health complications: Alcohol withdrawal can cause heart problems, blood pressure changes, and stroke. Quitting cold turkey without medical care makes these complications more likely.
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Death: DTs and seizures from alcohol withdrawal can be fatal in severe cases. Death most often occurs due to respiratory failure or heart issues.
How to Quit Drinking Safely
While professional rehab provides the safest alcohol detox, some choose to detox at home. This can be done more safely by:
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Consulting a doctor: Get medical advice to help design a tapering schedule, withdrawal timeline, and symptom management. Medications may help ease symptoms.
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Having support: Don’t detox alone. Have someone monitor symptoms and provide psychological support.
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Tapering alcohol intake: Slowly reduce drinking over days or weeks instead of stopping abruptly. This gives the brain time to adjust.
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Staying hydrated: Drink water, electrolyte drinks, or broths during detox. Dehydration worsens withdrawal sickness.
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Eating nutritious foods: Provide calories, vitamins, and minerals to help restore nutritional deficits from alcoholism.
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Avoiding triggers: Remove alcohol from the home and avoid people/places that trigger alcohol use. This reduces temptation.
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Managing symptoms: Over-the-counter medications can help with headaches, nausea, anxiety, and insomnia during detox.
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Seeking emergency care if needed: Get immediate medical treatment if withdrawal is severe or life-threatening. This may include hospitalization.
While cold turkey withdrawal is possible, it carries significant risks. Speaking to a doctor and making a tapering/treatment plan can help make detoxing safer and increase the chances of long-term sobriety. Support groups and sober living facilities also provide help through the early stages of recovery.
When to Call the SAMHSA National Helpline
The SAMHSA National Helpline provides free, confidential support for those dealing with alcoholism and drug addiction. Anyone going through withdrawal or considering quitting drinking cold turkey is encouraged to call 1-800-662-HELP (4357) for guidance.
SAMHSA’s National Helpline connects callers to local treatment resources and support services. It is available 24/7, 365 days a year. Spanish language assistance is also available. Calls are free and confidential.
In addition to alcohol withdrawal, the SAMHSA Helpline can provide support for:
- Finding alcoholism or drug addiction treatment
- Locating support groups and 12-step programs
- Getting counseling and psychotherapy
- Finding inpatient or outpatient rehab programs
- Accessing affordable treatment options
Whether you are ready to quit drinking or just considering it, calling the SAMHSA National Helpline can connect you to the resources needed to detox safely and build a sober life. Speaking with a trained counselor provides nonjudgmental support when you need it most.
Seeking Medical Care for Alcohol Withdrawal
Because alcohol withdrawal can be unpredictable and dangerous, medical supervision provides the safest detox option. Here are some situations when getting professional care is especially critical:
- You’ve experienced DTs or seizures during past alcohol withdrawal episodes
- You have a history of severe withdrawal symptoms
- You have underlying medical conditions like heart disease, diabetes, or liver problems
- You drink heavily and daily, especially if it’s been years
- You consume alcohol along with other drugs like benzodiazepines
- You don’t have adequate support to monitor you through withdrawal
- You’ve been drinking heavily for a long time, even if not daily
Seeking medical care can begin with contacting your regular doctor or a treatment provider. They can assess your situation and determine the appropriate level of care. Options may include:
- Outpatient detox: Visiting the clinic daily for monitoring and medications.
- Intensive outpatient treatment: Several hours of treatment per day but going home at night.
- Inpatient hospitalization: Round-the-clock medical monitoring and treatment.
- Residential facility: A non-hospital facility providing 24/7 care.
Don’t let fear of the cost deter you from seeking help. Many insurance plans cover addiction treatment. Low-cost and free options are also available from government programs, nonprofit clinics, charities, and religious groups. Payment assistance programs can greatly reduce medical bills for those without adequate insurance.
Getting Through Withdrawal One Day at a Time
For those quitting alcohol cold turkey at home, focusing on getting through one day at a time is key. Trying not to drink “forever” is overwhelming. Break it down into small, daily victories. Wake up each morning committed to not drinking for the next 24 hours only.
Dealing with cravings in the moment instead of worrying about staying sober for good can make the process more manageable. Support groups reinforce focusing on short-term, daily sobriety. They provide a sponsor to call any time you feel like drinking or face triggers.
While the first days and weeks are the hardest physically, psychological aspects of withdrawal may persist for months. Counseling, therapy, meditation, exercise, social support, and nutrition help rebalance brain chemistry during the months-long recovery process.
Quitting alcohol provides immense rewards – better health, improved relationships, financial savings, reduced legal issues, enhanced mental clarity, and greater life satisfaction. The difficult yet temporary withdrawal period is a small price to pay for the lifelong benefits of sobriety. Be patient, take it one day at a time, and trust that it gets easier.
Quitting alcohol cold turkey is challenging but possible for some. Understanding the risks of severe withdrawal and having medical and social support systems in place make success more likely. Developing new sober habits and coping skills allows one to push through the discomfort of detox. While rewarding, staying alcohol-free long-term typically requires treatment, lifestyle changes, and ongoing recovery work. With determination and the right help, an alcohol-free life is absolutely within reach.
More on Substance Abuse and Addiction
What happens when you quit drinking cold-turkey?
FAQ
What happens to your body when you completely stop drinking?
Is it harmful to suddenly stop drinking?
Is quitting cold turkey good for you?
What happens 4 days after you stop drinking?
What happens if you stop drinking cold turkey?
In fact, quitting cold turkey can be dangerous and even life-threatening for some people who have been drinking heavily for a long time. Suddenly stopping alcohol use can cause severe withdrawal symptoms, including seizures and delirium tremens (DTs), which can be fatal.
Is it dangerous to quit vaping nicotine cold turkey?
Quitting vaping nicotine ‘cold turkey’ is not dangerous, but it can be very unpleasant. This is because nicotine alters the way your brain functions such that your body feels dependent on it. Some of the unpleasant side effects of quitting abruptly are tremors, headaches, and nausea. These side effects can make it very hard to quit and often cause people to relapse. Fortunately, these unpleasant side effects can be partially or completely avoided by gradually cutting down your use instead of quitting abruptly. Your primary care physician can help you design a plan to quit vaping nicotine.
What does cold turkey mean when quitting alcohol?
“Cold turkey” means quitting a substance or behavior abruptly, without any tapering or gradual reduction. Cold turkey is a popular method for quitting smoking, but when it comes to quitting alcohol, it could be a risky choice. Alcohol addiction causes chemical changes in the brain and the central nervous system, leading to physical dependence.
What are the symptoms of quitting cold turkey?
Withdrawal symptoms such as seizures, hallucinations, and delirium tremens can be severe and require medical attention. In addition, individuals who have co-occurring mental health conditions like depression or anxiety may find that quitting cold turkey exacerbates these symptoms.