Giving up booze and ditching cigarettes are easily two of the most popular New Year’s resolutions.
But finding yourself faced with the offer of a pint at the pub or being surrounded by smokers can make these health ambitions difficult to stick to.
Addiction specialists say there are a few ways you can trick your brain into sticking to your sober or cigarette-free goal, however.
Planning an escape route from social events, taking up a sport or leaving positive notes for yourself are all methods that can help you stick it out.
So, if you are contemplating giving up on your goal, this ultimate survival guide – devised by experts – to quitting may just help.
To avoid giving in to temptation, experts suggest having a sober buddy at social events or planning a time to leave
Be active
Keeping active through exercise, a hobby or even just a walk can be a healthy distraction from alcohol or cigarettes, experts say.
‘Filling your time in active, enjoyable ways — sports, friends, books — will keep you engaged and will help shift your focus from the thought of drinking,’ says Dr Ryan Wade, an addiction specialist at Silver Hill Hospital in Connecticut, US.
Georgia Foster, a Melbourne-based therapist who runs The Drink Less Mind programme, told MailOnline that finding a healthier habit to replace drinking or smoking is key to giving it up, whether for Dry January or permanently.
‘When we drink our brains release dopamine, so we are actually getting hooked on the dopamine rather than the alcohol,’ she says.
Therefore, another activity that provides a dopamine hit can help with quitting.
The body also release dopamine in response to exercise, as dose listening to music, getting outdoors and meditating.
Make an alcohol free space
It may sound obvious, but not having any alcohol or cigarettes at home will create a physical hurdle to accessing either — making it easier to abstain for a month.
‘Make your living space alcohol-free; the easier the access, the harder it is to resist’, says Dr Wade.
He adds: ‘If you have to drive to a store to buy alcohol, it gives you a window to rethink your decision and stay committed to your sobriety goals.
‘Beyond your home, be mindful of your social surroundings.’
When attending social events where exposure to booze and smoking is likely, it’s best to stick with someone who will support your goals.
He says: ‘If you are intent on attending a social event where alcohol is present or people are smoking cigarettes or vaping nicotine, it can be helpful to have a friend with you who is similarly maintaining their sobriety.
‘Staying with them at a social gathering can help to reduce the pressure of feeling that you have to go to the bar or go outside for a smoke.’
Distract your brain
Every time you feel the urge to reach for a cigarette or a drink, you need to replace that thought with something else to distract your brain, experts recommend.
Focusing on something positive — such as reading positive notes or looking at funny pictures or videos — will ‘trick your brain into thinking other thoughts,’ explains Ms Foster.
‘In that nanosecond it will shift you away from that instant go to thought to have a smoke or a drink,’ says Ms Foster.
Spending time with friends can also help.
‘What often seems to be effective as a “replacement” when people are entering recovery is increasing social contact and connection with others,’ says Dr Wade.
‘If you are able to occupy your time and attention with communication with others, the distraction can be quite effective and reduce the amount of idle time that might lead to cravings,’ he adds.
Addiction specialists say it’s easier to avoid smoking if you do not have any cigarettes in the house and instead fill your time with seeing friends or doing sports
Plan your exit
Even if you have a friend that is joining you in abstaining from alcohol or cigarettes, there is bound to be a situation where the temptation to give up on Dry Jan is high.
To avoid being led astray, experts say it’s important to have an exit strategy in place.
Whether that is an excuse, a set time or a route for heading home, planning ahead can help you avoid difficult scenarios.
Dr Wade recommends being strategic with your arrival and departure times, which can act as a ‘protective barrier’.
Arriving a little late can help you slip in unnoticed without a drink in your hand, while having a clock-off time can aid with leaving an event as alcohol consumption increases, he says.
Dr Wade says: ‘Temptation may be heightened, and you want to avoid potentially uncomfortable situations with those who want you to join the party. Leaving before this stage can help you maintain your sobriety.’
Additionally, planning a schedule for how the night will go can act as a ‘support system’ and as a ‘buffer against temptation’, Dr Wade says.
Overall, the approach can help ‘reduce the temptation and potential triggers associated with alcohol consumption at social events’, he adds.
DO YOU DRINK TOO MUCH ALCOHOL? THE 10 QUESTIONS THAT REVEAL YOUR RISK
One screening tool used widely by medical professionals is the AUDIT (Alcohol Use Disorders Identification Tests). Developed in collaboration with the World Health Organisation, the 10-question test is considered to be the gold standard in helping to determine if someone has alcohol abuse problems.
The test has been reproduced here with permission from the WHO.
To complete it, answer each question and note down the corresponding score.
YOUR SCORE:
0-7: You are within the sensible drinking range and have a low risk of alcohol-related problems.
Over 8: Indicate harmful or hazardous drinking.
8-15: Medium level of risk. Drinking at your current level puts you at risk of developing problems with your health and life in general, such as work and relationships. Consider cutting down (see below for tips).
16-19: Higher risk of complications from alcohol. Cutting back on your own may be difficult at this level, as you may be dependent, so you may need professional help from your GP and/or a counsellor.
20 and over: Possible dependence. Your drinking is already causing you problems, and you could very well be dependent. You should definitely consider stopping gradually or at least reduce your drinking. You should seek professional help to ascertain the level of your dependence and the safest way to withdraw from alcohol.
Severe dependence may need medically assisted withdrawal, or detox, in a hospital or a specialist clinic. This is due to the likelihood of severe alcohol withdrawal symptoms in the first 48 hours needing specialist treatment.
