De-Addiction: Breaking free from Alcohol

Alcohol, like other drugs, has a powerful effect on the brain, producing pleasurable feelings and blunting negative feelings. These feelings can motivate you to drink alcohol again and again, despite possible risks to your health and well-being. For example, over time drinking to cope with stress—while it may provide temporary relief from emotional discomfort, it tends to enhance negative emotional state. These changes can motivate further drinking and cause you to become stuck in an unhealthy cycle of alcohol consumption.

Understand the Alcohol Addiction Cycle

1. 1. Binge/ Intoxication Stage:

This is the initial stage where one consumes alcohol or a drug and experiences feelings of pleasure, relaxation, euphoria and ease in social interactions.

• Reward: The brain starts associating alcohol with pleasure and relief, making it seem more desirable.
• Motivation: Over time, you develop a stronger urge to drink, even without external reasons.
• Habit:Repeated use leads to habitual drinking, where you starts drinking automatically in certain situations, like after work or at social events. This habit formation makes drinking feel necessary rather than optional.

2. 2. Negative Affect/ Withdrawal Stage

As the effects of alcohol wear off, your body and mind begin to react negatively.

• Lack of Reward:Without alcohol, you no longer get the same pleasure or satisfaction as before, and brain becomes less responsive to natural rewards (like food, socializing, or hobbies), making alcohol the primary source of pleasure. This leads to an increased need for drinking just to feel normal.
• Stress and Anxiety & Physical so's: You may experience withdrawal symptoms like vibrations, sweating, mood swings, and even depression, sleep disturbance. Physical symptoms like abdominal pain, nausea,  vomiting,  Gas trouble,  in very severe cases : seizure, delirium, blood in vomiting and stool.
• At this point, you no longer drink for the pleasant effect (“high”) but to avoid the "bad" feelings that alcohol consumption produces over time, and so the addiction cycle continues.

3. 3. Anticipation Stage

At this stage, the person starts obsessing over alcohol, planning when and how they will drink next. The brain’s ability to make rational decisions weakens, increasing impulsive behaviour.

Craving: The brain develops strong urges or cravings for alcohol, triggered by stress, emotions, or environmental cues (like seeing a bar or a friend who drinks).

• Impulsivity:Your ability to resist drinking weakens, leading to compulsive consumption even when you know it’s harmful.
• Lack of control:At this time, your self control decision making ability becomes weak and you’re unable to take concrete steps to avoid drinking. Thus, you remain trapped in this cycle, from which it becomes difficult to get out.

If you continue drinking alcohol for a long time, it can change the structure and functioning of your brain. These changes can gradually lead from occasional light drinking to daily binge drinking, making it difficult to control the habit later. Even if you stop drinking, these brain changes do persist for a long time and may push you towards drinking again.

Self-Assessment

1. How often do you consume alcohol?

• Never (0 points)
• Once a month or less (1 point)
• 2 to 4 times a month (2 points)
• 2 to 3 times a week (3 points)
• 4 or more times a week (4 points)

1. On days when you drink alcohol, how many drinks do you typically consume?

• 1 or 2 (0 points)
• 3 or 4 (1 point)
• 5 or 6 (2 points)
• 7 to 9 (3 points)
• 10 or more (4 points)

1. Do you ever consume 6 or more drinks in one sitting?

• Never (0 points)
• Less than once a month (1 point)
• Monthly (2 points)
• Weekly (3 points)
• Almost daily (4 points)

1. In the past year, have you ever felt that you were unable to stop drinking once you started?

• Never (0 points)
• Less than once a month (1 point)
• Monthly (2 points)
• Weekly (3 points)
• Almost daily (4 points)

1. In the past year, has alcohol consumption caused you to fail in fulfilling your responsibilities or tasks?

• Never (0 points)
• Less than once a month (1 point)
• Monthly (2 points)
• Weekly (3 points)
• Almost daily (4 points)

1. In the past year, how often have you felt the need to have a drink in the morning to get going?

• Never (0 points)
• Less than once a month (1 point)
• Monthly (2 points)
• Weekly (3 points)
• Almost daily (4 points)

1. In the past year, how often have you felt guilty or regretted drinking?

• Never (0 points)
• Less than once a month (1 point)
• Monthly (2 points)
• Weekly (3 points)
• Almost daily (4 points)

1. In the past year, how often have you been unable to remember what happened the night before due to drinking?

• Never (0 points)
• Less than once a month (1 point)
• Monthly (2 points)
• Weekly (3 points)
• Daily or almost daily (4 points)

1. Have you or someone else been injured as a result of your drinking?

• No (0 points)
• Yes, but not in the last year (2 points)
• Yes, in the last year (4 points)

1. Has a relative, your spouse, friend, or a doctor expressed concern about your drinking or suggested you cut down?

• No (0 points)
• Yes, but not in the last year (2 points)
• Yes, in the last year (4 points)

Scoring & Evaluation:

• 0-7 points:Low Risk
• 8-15 points:Moderate Risk – Be cautious.
• 16+ points:High Risk – Seek immediate medical help.

Alcohol De-addiction Protocol

1. Indoor Treatment- IPD

When addiction is severe or when the person faces serious physical and mental problems in trying to quit alcohol, hospitalization may be required. The process of removing the effects of alcohol from the body under the supervision of doctors is done - this is called Detoxification. This helps control tremors, seizures, confusion, and other severe withdrawal symptoms. In the hospital, special attention is paid to the physical condition, mental health, and nutrition of the person. The use of medicines helps the person to quit alcohol, reduce cravings, and maintain balance in the mind.

2. Outdoor Treatment- OPD

For less severe cases, OPD treatment allows a person to get help while maintaining their routine. The same medicines are given in OPD as well, which help reduce cravings. Regular follow-ups with the doctor helps monitoring the condition and make changes to the treatment plan. Regular counselling/ therapy helps understand the person's habits and emotions, teaches them triggers of drinking, helps them with encouragement, Lifestyle modification, relapse prevention techniques, and motivates the person to quit the addiction.

3. Role of Family members

The family plays a very important role as their right attitude and understanding is extremely important in this process.

• Creating a Positive Environment: The family has to maintain Encouragement, emotional support and patience to support the person, and reducing stress at home.
• Educating Themselves: The family is given information about alcohol addiction, its effects, and the treatment process.
• Avoiding Blame & Criticism: Addiction is a medical condition, not a moral failing. Judgment or negativity can push the person further into drinking. The person's struggle is understood so that they can avoid any kind of negativity.

SELF HELP TIPS FOR ALCOHOL DE-ADDICTION

1. Learn to Say NO

The most difficult situation is when people encourage you to drink, despite knowing you are trying to change. You may feel self-conscious about yourself, but remember that it’s your decision and you don't need to explain why you are saying NO.

• Look the person in the eye and say, “No, thanks, I don’t drink” immediately.
• Offer an alternative: “I’ll have a water/ juice/ soda instead.” This boosts your confidence and makes you stand stronger in front of others.
• You may want to give a more precise answer like, "I'm really paying attention to my health" or "I've already decided not to drink."
• Use humor: “I’ve reached my lifetime quota already!”
• Change the topic of the conversation
• Have an exit plan: If pressured, excuse yourself and leave the situation.

2. Stay away from Friends who drink

If your friends or people around you have a drinking habit, it may be necessary to distance yourself from them.

• Make new friends with people who stay away from alcohol and adopt a healthy lifestyle.
• Change social activities: Whenever your old friends call you for a drink, you can ask them to do a healthy activity like going to the cinema, playing a game or participating in some other fun activity.
• Surround yourself with supportive and sober-minded friends who encourage you and help you to improve your lifestyle.

1. Handling Cravings

Sometimes the cravings are very strong and it becomes difficult to think about anything else. Sometimes the cravings are weak and you can easily divert your attention to something else.

• Think of the craving as a wave in the ocean—initially it is very strong, but if you face it calmly, it soon passes. Just wait, breathe and the urge will pass.
• The longer you do not drink, the lesser and weaker the craving will become.

• Drink water or fresh juice when you have a craving. It hydrates the body and makes you feel fresh.
• Taking deep breaths calms your mind and helps reduce cravings.
• Tell yourself- "I have worked hard, now I don't want to spoil it”
• When you feel the craving to drink, Distract yourself in some other activity (yoga, exercise, reading a book or listening to music)

4. Self Control

Self-control is crucial in the journey to quitting alcohol.

• Get rid of all Alcohol and anything associated with drinking to eliminate temptation like- bottles, glasses.
• Change your phone number or delete contacts of heavy drinkers who may encourage you to relapse.
• Talk to people you trust about your struggles like friends, family, or a mentor. Opening up can reduce stress and build accountability.
• Ask for help and clearly communicate with supportive people about how they can assist you in staying sober.

• Start setting small achievable goals like commit to staying sober for a day, then a week, and then a month. Each milestone will boost your confidence.
• Adopt Healthy Habits- Regular exercise, proper sleep, and a balanced diet strengthen both the body and mind, making it easier to fight cravings.
• Acknowledge your progress and reward yourself (in a healthy way) for staying on track; celebrate small wins.

Advantages of Applying these Self-Help tips:

• Improved Physical Health- By reducing or quitting alcohol, the body starts to heal. Liver function improves, the risk of heart disease is reduced, and immune system is strengthened.
• Better Mental Well-being- Alcohol often worsens anxiety and depression. Quitting alcohol can stabilize the mood, reduce anxiety, induces sound and deep sleep, and improves thinking ability.
• Rebuilding Relationships- Addiction strains relationships. Working towards sobriety can help rebuild trust and strengthen family and social connections.
• Greater Control Over Life- Quitting alcohol can help you regain control over your life, make your own decisions, understand your responsibilities, pursue your hobbies, interests and career goals.
• Financial Savings- Quitting alcohol leads to significant savings. Alcohol-related expenses such as health care and social activities are also reduced. This money can be invested in some important work or future plans.