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How to quit alcohol for a month

Updated: Jun 1, 2023

Quitting alcohol for a month can have a really positive impact on your health. If you’re daunted at the idea of quitting for a month, it could mean you don’t have a healthy relationship with alcohol, but giving it up can help you get back in control. You never know, you might feel so good without it that you give it up for good!

Firstly, why bother giving up alcohol for a month?

Let’s be clear – there’s no safe level of drinking alcohol. It’s harmful even in small quantities. However, the risk to your health is far lower when you drink within the recommended guidelines, but not drinking is the safest option.

Regularly drinking alcohol increases your risk of heart disease, stroke, and some cancers, as well as making your sleep, energy levels, mood, and blood pressure worse. Quitting, on the other hand, can improve these things.

Quitting alcohol for a month is also an opportunity to reset. If you’ve fallen into a pattern of drinking without thinking about it, making the decision to stop can help you get back in control of your alcohol use.

Warning: If you are heavily dependent on alcohol, quitting suddenly can be dangerous or even fatal. You may be dependent on alcohol if you experience withdrawal symptoms such as sweating, seizures, shaking, hallucinating, or feeling anxious. You can still get help – speak to your GP who can help you quit safely.

A cocktail on a bar with alcohol being poured into it.
Quitting alcohol for a month is an amazing thing to do for yourself. Remember that one little slip up doesn’t mean you’ve failed – get back on track and persevere. You can do it!

How can you successfully quit alcohol for a month?

Focus on the positives (there are lots)

We’ve already listed just a few of the big health benefits of quitting alcohol, but there are even more benefits to quitting beyond improving your long-term health. You can say goodbye to hangovers for one thing! Also, alcohol is expensive, so by quitting drinking you’ll have more money to spend on other things you enjoy, or to save up for something special. Keeping these things in mind throughout the month will help you stay strong and avoid drinking alcohol.

Have fun

Do you drink to have fun? Lots of people do, but you can have just as much fun without drinking. Find things you enjoy doing that don’t involve alcohol so you can keep yourself busy. Take up a fun hobby, book an adventure weekend, read that book you’ve had lying around, start a DIY project. ‘Fun’ looks different to different people, so find something that will keep you interested and occupied and away from alcohol.

Quit with friends

Quitting’s easier with other people, but even if the people around you don’t want to quit, they can help support you. Let your friends and family know what you’re doing so they can help you succeed. Let them know how they can help – is it by not offering you alcohol, or organising your weekly catch-up somewhere that’s not the pub?

Avoid temptation

You’re probably great at not drinking alcohol at work or in the gym, but what about when you’re having your evening meal, or at a drinks reception? You know your own triggers and weak spots. Set yourself up for success by avoiding those situations when you’re most likely to be tempted to drink. Or, if you can’t avoid them completely, be prepared: practice saying no, remind yourself of your reasons, or take someone with you to keep you on track.

Give yourself gold stars

A month can feel like a long time, but each day you don’t drink is a reason to celebrate. Be your own cheerleader and congratulate yourself on each day, and each week that you stick to your goal. Maybe you could treat yourself each week with the money you’ve saved on alcohol the week before. Or maybe simply ticking off days on your calendar will be satisfying for you. There are apps that can help you quit drinking for a month which help you track the days you’re not drinking and keep you motivated.

Quitting alcohol for a month is an amazing thing to do for yourself. Remember that one little slip up doesn’t mean you’ve failed – get back on track and persevere. You can do it!

Where to get help

If you’re concerned about your own or someone else’s alcohol use, there is help and support available.

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Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

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