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Quitting Alcohol

Key message

Section titled “Key message”
  • Alcohol may relax briefly, but disrupts sleep and recovery and keeps the stress system active
  • Reducing or quitting often yields quick gains: peace of mind, better sleep, and less craving at the end of the day
  • Success comes best with a plan: recognizing triggers, having a fixed replacement, and seeking help in time

1. Why reduce or quit now?

Section titled “1. Why reduce or quit now?”

Alcohol often seems “sociable” or a way to end the day. With regular drinking, one often sees:

  • Higher blood pressure and heart rate
  • More belly fat and higher risk of type 2 diabetes
  • Poorer sleep quality (even if you fall asleep faster)
  • Higher risk of fatty liver and liver inflammation
  • Negative influence on mood, concentration, and memory

2. What does alcohol do in your body and brain?

Section titled “2. What does alcohol do in your body and brain?”

Alcohol affects the reward and stress systems. It can temporarily dampen tension, but then often follows restlessness and poorer recovery. For many people, the threshold shifts: more is needed for the same effect.

At the metabolic level, alcohol can contribute to liver fat and higher triglycerides. With MASLD, diabetes, or high blood pressure, the effect is often extra unfavorable.

3. Behavioral change begins with insight

Section titled “3. Behavioral change begins with insight”

Note for 3 days briefly:

  • When you drink (time, day of the week)
  • In what situation (home, work drinks, dining out, alone)
  • What feeling goes with it (stress, reward, boredom, socializing, pain suppression)

Common triggers:

  • End of a busy workday; cooking or eating “with a glass”
  • Evenings on the couch with TV/phone; social pressure at work or among friends
  • Poor sleep or worrying, alcohol as a “nightcap”

4. Practical basics: nutrition, movement, and sleep

Section titled “4. Practical basics: nutrition, movement, and sleep”

Reducing or quitting works better with stable energy and better sleep. This often helps directly against restlessness and cravings.

  • Eat 2 to 3 complete meals per day with adequate protein and vegetables
  • Limit sugar and white flour (these often increase evening cravings)
  • Daily exercise (20 to 30 minutes walking as a basis)
  • Fixed bedtime and wake time; limit caffeine later in the day

5. Dealing with cravings

Section titled “5. Dealing with cravings”

Cravings often come in waves and usually subside within 5 to 10 minutes. A fixed routine helps.

Four steps:

  1. Stop - recognize: “this is craving, not necessity”
  2. Breathe - 5 times calmly: 4 counts in, 6 counts out
  3. Move - stand up, walk 2 to 5 minutes, drink water or tea
  4. Replace - do something else: short call, go outside briefly, music

6. Social situations: sticking to your plan

Section titled “6. Social situations: sticking to your plan”
  • Agree with 1 person that you are reducing or quitting and ask for support
  • Have an alternative ready (0.0%, sparkling water, tea) before craving starts
  • Use short answers: “I’m not drinking (right now)” or “I’m cutting down”

7. A simple plan in 4 steps

Section titled “7. A simple plan in 4 steps”
  1. Choose your goal and start date (preferably within 1 to 3 weeks)
  2. Make difficult moments concrete (evening, drinks, stress) and plan an alternative
  3. Remove temptations (stock, fixed routines) and build new routines
  4. Evaluate weekly: what went well, what was difficult, what support do you need?

8. Help, organizations, and apps

Section titled “8. Help, organizations, and apps”

9. When extra help is advisable

Section titled “9. When extra help is advisable”

Seek extra help if reducing or quitting consistently fails, if you need more for the same effect, or with withdrawal symptoms (trembling, sweating, restlessness, poor sleep, nausea).

Key message to remember

Section titled “Key message to remember”
  • Make it concrete: arrange triggers, alternatives, and support in advance
  • Stabilize sleep and blood sugar; this makes cravings and restlessness smaller
  • Seek help in time: environment, doctor, or (online) guidance

Veelgestelde vragen

What does alcohol do to your body?

Alcohol raises blood pressure and heart rate, promotes belly fat and type 2 diabetes, worsens sleep quality, increases risk of fatty liver and liver inflammation, and negatively affects mood, concentration, and memory.

How do I deal with alcohol cravings?

Cravings come in waves and usually subside within 5-10 minutes. Four steps: 1) Stop and recognize that this is craving, 2) Breathe calmly (4 counts in, 6 counts out), 3) Move and drink water, 4) Replace with another activity.

What is HALT when quitting alcohol?

HALT stands for Hungry, Angry, Lonely, Tired. When one of these is at play, alcohol cravings are stronger. Therefore, ensure stable blood sugar, emotional balance, social support, and adequate rest.

When should I seek help quitting alcohol?

Seek help if reducing consistently fails, if you need more for the same effect, or with withdrawal symptoms (trembling, sweating, restlessness, poor sleep, nausea). With clear withdrawal, guidance through a doctor or addiction care is needed.

Medische Disclaimer: De informatie van Stichting Je Leefstijl Als Medicijn over leefstijl, ziektes en stoornissen mag niet worden opgevat als medisch advies. In geen geval adviseren wij mensen om hun bestaande behandeling te veranderen. We raden mensen met chronische aandoeningen aan om zich over hun behandeling goed door bevoegde medische professionals te laten adviseren.

Medical Disclaimer: The information provided by Stichting Je Leefstijl Als Medicijn regarding lifestyle, diseases, and disorders should not be construed as medical advice. Under no circumstances do we advise people to alter their existing treatment. We recommend that people with chronic conditions seek advice regarding their treatment from qualified medical professionals.