How to Detoxify Yourself from Alcohol (with Pictures)

There are about 12 million alcoholics in the United States, many of whom need help to quit. In Indonesia itself, the number of teenagers who drink alcohol today reaches 23% of the total number of teenagers, or about 14.4 million people, according to a study conducted by GeNAM in 2014.

An important step in getting rid of alcohol is detoxification, or detoxification, a period of about one week when the body tries to get rid of all the alcohol circulating in the body.

This complex process sometimes requires medical attention, but if your doctor considers it safe, you can try detoxing at home by following these steps.

#1. detox decision

how to quit drinking alcohol addiction on your own safely

1. Review your lifestyle and drinking habits. While many people can drink alcohol from time to time without any problems, it can lead to dangerous addictions for some. If you are experiencing one or more of the following symptoms, you may be an alcoholic and you should consider quitting alcohol.

  • Drink in the morning
  • drink alone
  • Feeling guilty after drinking.
  • An attempt to hide addiction to alcohol from others.
  • It is difficult for you to stop after you have drunk a glass.
  • You experience withdrawal symptoms after not drinking alcohol for several hours, including sweating, chills, restlessness, and nausea.

how to quit drinking alcohol addiction on your own safely

2. Assess your goals. Once you decide whether you should abstain from alcohol or give it up completely, you must set specific goals for yourself.

  • If your goal is to completely stop drinking, write “I will stop drinking on this day.” This way you will have realistic goals to achieve.
  • Maybe you don’t want to give up alcohol completely but decide to only drink on Fridays and Saturdays for health reasons. This is called ” loss reduction”. ) Write goals such as “From now on, I will only drink on Fridays and Saturdays.” Develop your ability to be aware of how many drinks you have had and how you feel at that time. Instead of choosing how much to drink, improve your ability to recognize when you’re drinking too fast or when you’re drinking too much in front of strangers. The more you know your drinking habits, the better you will be able to control them.
  • If you’re only planning to cut down on alcohol, you may or may not need a full detox. Depending on how severe your current alcohol addiction is, detox may still be necessary. Keep in mind that drastically reducing your intake of addictive substances can lead to withdrawal symptoms.

how to quit drinking alcohol addiction on your own safely

3. State your goals. Tell people about your plans. This way, when you start detoxing, you can start building the support system you need.

  • Let those around you know that you need them. This support may include asking them not to give you a drink or asking them not to drink in your presence. Whatever your needs are, make sure you explain them clearly.
  • It is important that your goals are clear to your old drinking friends. Due to pressure from the group, many gave up. If these people don’t support your cause and make you drink, it’s best to stay away from them.

how to quit drinking alcohol addiction on your own safely

4. Get alcohol out of the house. When you start experiencing withdrawal symptoms, you may not be able to control your addiction. Avoid this temptation, do not keep alcohol in the house.

how to quit drinking alcohol addiction on your own safely

5. Get outside support. For example, call and get information from the Mental Health Foundation Civic Rehabilitation Center or the Indonesian Combine Harvester Foundation for support to stop drinking and find others with similar problems. You can start attending their meetings and keep participating in their activities throughout the process.

#2. preparation for detox

how to quit drinking alcohol addiction on your own safely

1. Go to the doctor. Detoxification can be very dangerous if done incorrectly, so you should consult your doctor before doing it. He or she will be able to tell you if self-poisoning is appropriate for you. If you drink a lot of alcohol, you may need medical help to detox. Your doctor may also prescribe medications or recommend vitamins and supplements to help with the detox process.

  • Your doctor may also write you a letter asking for sick leave to make sure you don’t lose your job.

how to quit drinking alcohol addiction on your own safely

2. Call a friend or family member and ask them to be with you during your detox. Detox really shouldn’t be done alone. There are many dangers associated with detox and you may need medical attention. While some people plan to detox on their own and call 112 when they need help, it’s still not a safe plan. Withdrawal symptoms can develop very quickly, and you may even pass out before you can pick up the phone. This means that you will need someone in case of an emergency. He should be with you 24 hours a day for at least the first three days and check on you regularly for the rest of the week.

how to quit drinking alcohol addiction on your own safely

3. Learn about the risks and symptoms of alcohol withdrawal. Detox will not be a pleasant experience. For hardcore alcoholics, detox can be fatal if done incorrectly. You and your partner should be prepared for the following symptoms to appear within hours of the last drink and continue for 3 days or more. These symptoms can last up to a week.

  • Terrible headache.
  • Night sweats.
  • The heart was beating fast.
  • nausea and vomiting.
  • Dehydration.
  • Trembling of the body.
  • Psychotic symptoms such as confusion, irritability, depression and anxiety.
  • More severe symptoms such as hallucinations and seizures.
  • Delirium tremens (DT) – This acute episode of delirium usually occurs 24 to 72 hours after the last drink and is characterized by extreme restlessness and disorientation, as well as body tremors. These symptoms often occur in people who have been abusing alcohol for ten or more years.

how to quit drinking alcohol addiction on your own safely

4. Know when to seek medical help. The person you live with needs to know when it’s time to seek medical help. If you experience any of the following symptoms, your caregiver should call 112 or take you to the emergency room.

  • Fever with a temperature of 38°C or more.
  • convulsions or convulsions.
  • visual or auditory hallucinations.
  • Severe, persistent vomiting or dry breathing ( dry urticaria ).
  • Extreme restlessness or outbursts of aggression.
  • DT.

how to quit drinking alcohol addiction on your own safely

5. Make sure you have an adequate supply of food and water. You may be too lazy to leave the house, and your partner should not leave you alone for the first few days. It is important to have an adequate supply of fresh food, as well as several gallons of water for several days at home during this period. Freeze small plates to make it easier to serve food when you feel uncomfortable. You need healthy foods to replace the nutrients lost during the detox process. There are several options to consider when buying:

  • Fresh fruits and vegetables.
  • High protein foods such as chicken, fish or peanut butter.
  • Oatmeal to help control blood sugar.
  • stock. People often lose their appetite in the process of quitting alcohol, so bland foods like soup are ideal for home cooking.
  • Vitamin supplements. People who drink are often deficient in vitamins, so you need to replenish these nutrients to stay healthy. Some options to consider are B vitamins, C vitamins, and magnesium supplements. Take only supplements approved by your doctor.

how to quit drinking alcohol addiction on your own safely

6. Apply for at least a week’s vacation. Your position does not allow you to work during detox. It can take up to 7 days for the worst symptoms to go away, so if you start on a Saturday, you should be prepared to stay home until the next work week. If the doctor considers it necessary, ask him to write a sick leave.

3. detox process

how to quit drinking alcohol addiction on your own safely

1. Write yourself a letter. In the early hours of detox, you can write a letter from your drinking self to your sober self explaining why you want to stop drinking and hope for the future. When withdrawal symptoms make it difficult for your body to detoxify, you can read this letter for inspiration. What do you expect yourself to be? What are you ashamed of? Don’t dismiss negative feelings. Write down what made you stop drinking, who you hurt, how you hurt yourself and those you love. Write down the values ​​you want to guide your life and why.

how to quit drinking alcohol addiction on your own safely

2. Practice the “grounding ” technique (a technique that helps a person stay connected to the present). Grounding ,similar to self-awareness, is a set of research-backed techniques that can help you get through the phase of extreme addiction by focusing on the present. When you’re hooked, use your common sense to stay in the present by focusing on what’s right in front of you. Keep fighting until you become addicted. You can tweak some methods if one of them doesn’t work. Practice the following techniques:

  • Describe the small details of your surroundings without judgment. For example, you may notice that the carpet is thick and soft, the walls are blue, there are cracks on the walls, and the air smells fresh.
  • Get distracted by naming items by category, such as by type of fruit, or by alphabetizing country names.
  • Try to stay physically stable in the present by doing simple exercises or running your hands over a textured surface.
  • Think positive: Name your favorite food or favorite TV character.
  • Think or say something out loud that will help you get through it, such as “I can do it.”

how to quit drinking alcohol addiction on your own safely

3. Drink plenty of water Drinking alcohol often causes vomiting and diarrhea, which increases the risk of dehydration. Make sure you are drinking enough water to replace the fluid you have lost. You can also drink sports drinks to replace lost electrolytes, but you or your partner should limit their intake to one or two bottles a day. The high sugar content of this drink can worsen symptoms when consumed in large amounts.

how to quit drinking alcohol addiction on your own safely

4. Eat as much as you can. Even if you don’t feel hungry, you still need nutrients to go through the detox process. Do not force yourself to eat large amounts as this can cause nausea. If you are too weak to go outside, continue to eat regularly and eat frozen meals in smaller portions. Instead of snacking, focus on foods that will replace the lost nutrients in the process of removing alcohol from the body.

how to quit drinking alcohol addiction on your own safely

5. breathe fresh air. Staying indoors for several days can make you feel worse. Sit outside for a few minutes and breathe in the sunshine and you will feel better.

how to quit drinking alcohol addiction on your own safely

6. An exercise. Your body may not be suitable for running a marathon or lifting weights, but you need to move as much as possible. Sitting all the time doing nothing is bad for your mental and physical health. Physical activity releases endorphins, which help fight the depression and anxiety that comes with detox. Take a short walk and get up from time to time to stretch to keep your body moving.

how to quit drinking alcohol addiction on your own safely

7. Consider your condition. Continue to discuss this with your partner and let him know how you feel. This activity will not only help you pass the time, but it will also help him figure out if he should consider seeking medical help from you.

Cara Melakukan Detoksifikasi Diri dari Alkohol (dengan Gambar)

8. Consider professional help if you need to detox again. The physical and mental symptoms of alcohol withdrawal can often lead people to give up during the detox process. Don’t consider yourself weak. You just need to try again. In this case, you may need special supervision. Consider visiting a rehab or detox center to help you through the process.

#4. after detox

how to quit drinking alcohol addiction on your own safely

1. Be aware that residual effects may occur. Although your withdrawal symptoms will disappear within a week, you may feel some effects within a few weeks. These effects include irritability, headache, and insomnia.

how to quit drinking alcohol addiction on your own safely

2. Get psychological counseling. Recovering from addiction often experience depression, anxiety, and other psychological problems. Therefore, it is very important to deal with this problem with the help of a psychotherapist or counselor. If you succeed in a physical detox but fail to take care of your mental health, your chances of getting it back are very high.

how to quit drinking alcohol addiction on your own safely

3. Join a support group. Even if you successfully detox, you will need to build a support network to help you through your ongoing struggle with alcoholism. In addition to friends and family, support groups can be a great resource. Many people in this group have gone through you and can offer advice and support. Call them if you are addicted or need help.

how to quit drinking alcohol addiction on your own safely

4. Find new hobbies and interests. Your past activities may have included alcohol, so in order to maintain a healthy lifestyle, you should look for new activities to replace old ones.

  • Think about an activity you used to enjoy but haven’t done in a while. Reviving this old hobby can be a great way to keep a positive attitude.
  • Also, think about a hobby that gives you a sense of purpose, like volunteering.

how to quit drinking alcohol addiction on your own safely

5. Do not replace your alcohol addiction with another drug addiction. Recovering addicts often replace alcohol with other substances such as caffeine and tobacco. Such intoxication is equally dangerous. Instead of changing your addiction, you should focus on living without addiction.

how to quit drinking alcohol addiction on your own safely

6. Overcome addiction. You can be sure that you will face alcohol addiction. There are many things you can do to treat things well and prevent relapses.

  • Avoid triggers. If certain people, places, or situations make you want to drink, you should avoid them. If old friends keep asking you to drink, cut them out of your life.
  • Practice saying no. You won’t always be able to avoid every alcohol-related situation, so you should be prepared to refuse a drink that’s offered.
  • When you are addicted, get distracted. You can do this by walking, listening to music, driving, or doing other activities that will help you forget your alcohol addiction.
  • When you are addicted, get distracted. You can do this by walking, listening to music, driving, or doing other activities that will help you forget your alcohol addiction.
  • Remind yourself why you stopped drinking. When you feel like drinking, think about how hard it was for you to drink alcohol and why you did it.

how to quit drinking alcohol addiction on your own safely

7. Be aware of the possibility of shock. Unfortunately, relapse is common among recovering addicts. But if you slip once, don’t consider yourself a loser. Use all the skills you have gained on this journey to successfully overcome setbacks.

  • Stop drinking immediately and stay away from anything you drink.
  • Call your sponsor or support friend and tell them what happened.
  • Remember that these small setbacks cannot ruin all your progress.

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