Recovering from a drinking episode when your goal is to quit
Nine practical tips
- Get right back on track. Stop
drinking—the sooner the better.
- Remember, each day is
a new day to start
it can be unsettling to slip,
you don't have to
You are responsible
for your choices.
- Understand that
setbacks are common when people undertake a major change. It's your progress in the long run that counts.
- Don't run yourself down. It doesn't help. Don't let feelings of discouragement, anger, or guilt stop you from asking for help and getting back on track.
- Get some help. Contact
your counselor or a
sober and supportive friend right away
to talk about what happened, or go to
an AA or
other mutual-help meeting.
- Think it through. With a little distance, work on your own or with support to better understand why the episode happened at that particular time and place.
- Learn from what
happened. Decide what you need to do so that it won't happen again, and write it down. Use the experience to strengthen your commitment.
- Avoid triggers
to drink. Get rid of any alcohol at home. If possible, avoid revisiting the situation in which you drank.
- Find alternatives. Keep busy with things that are not associated with drinking.
For additional support, see the modules on drink refusal skills and handling urges to drink.