10 Steps on How to Stop Drinking Alcohol

Whether you're quietly questioning your drinking habits or facing serious consequences, this guide offers 10 practical, easy-to-follow steps to help you move toward a healthier, more hopeful life.

The first thing to understand is that sobriety isn't just about quitting. It's about rediscovering who you are, rebuilding what matters and reclaiming your peace. These steps are here to support you, wherever you are on your journey.

1. Talk with a doctor

If you're asking, how do I stop drinking alcohol safely?—this is your first step. A medical professional can help you understand whether detoxing at home is safe or if you need supervised care. Withdrawal symptoms can be serious, and your health deserves careful attention.

2. Know your why

Why do you want to stop drinking? Maybe it's your kids. Your career. Your health. Your relationships. Or maybe you're just tired of feeling disconnected and physically worn down. Whatever your reason, hold onto it. Write it down. Reference and let it guide you when things get hard.

3. Set realistic goals

Instead of aiming for perfection, aim for progress. Start with manageable goals, such as:

• Attend one support group meeting
• Skip one social event where alcohol is present
• Schedule a therapy session
• Reach out to someone who supports your sobriety

Write your goals down, post them where you'll see them and remember that each small win builds toward big lasting change.

4. Remove access to alcohol

Clear your home of alcohol. Talk with roommates or loved ones about keeping it out of the house as well. It's almost important to avoid place that tempt you to drink. While these changes may feel drastic, they're powerful steps toward protecting your progress.

5. Write it down

Journaling helps you process your thoughts and track your journey. Start by writing about your drinking habits, your triggers, your emotions and your victories. You don't need to be a writer—just be honest with yourself and nonjudgmental.

6. Discover your triggers

Triggers can be emotional (stress, anxiety, loneliness) or situational (social events, certain people, places). When you feel a trigger hit and cravings arise, pause and ask:

• What am I feeling?
• What just happened?
• What do I need right now?

Understanding your triggers helps you respond with intention instead of impulse.

7. Find your support system

You don't have to do this alone. Whether it's a friend, a therapist or a support group like AA, connection is key. If you don't currently have someone in your life who understands the battle of addiction, there are people who do. And they're ready to walk with you.

8. Plan for cravings

Cravings are part of the process. They don't mean you're failing. They mean you're healing. Create a plan to address cravings in a healthy way so you're ready:

• Who will you call when a craving hits?
• What can you do to distract or soothe yourself?
• What can you change to reduce future cravings?

Having a plan helps you feel prepared. The more prepared you are, the less panicked you'll feel and the less impulsive decisions you'll make. This is just one more small step that leads to those big, long-lasting wins. 

9. Explore new hobbies

Sobriety opens space and time for new passions. Try new activities that make you feel proud, relaxed and connected—to yourself, to others, to nature or anything else that brings you joy. Consider hiking, painting, volunteering or learning something new. You're not just quitting drinking; you're building a life that doesn't need it to fill any voids. 

10. Reach out to a therapist

In starting healing and sobriety journey, people often discover that alcohol was masking deeper pain—trauma, anxiety, depression or other mental health challenges. Therapy, especially with a therapist who understands addiction, can help you understand those layers and give you tools to heal. All that you need is a willingness to grow.

You're not alone—and you don't have to do this alone.

At Hazelden Betty Ford, we offer compassionate, expert care to help you stop drinking and start living. Whether you're ready for treatment or just exploring your options, we're here to help.