How to cut down on drinking
Life Kit: Health
Deep Dive
Why does Casey Davidson recommend a 100-day break from alcohol instead of a 30-day break?
A 100-day break allows individuals to fully establish the habit of not drinking and experience various life events—such as work stress, celebrations, and date nights—without alcohol. This duration helps make sobriety the new normal, whereas a 30-day break often involves two weeks of withdrawal symptoms and two weeks of counting down to drinking again, preventing a true rewiring of the reward system.
What are some strategies Casey suggests for rewiring the reward system when cutting down on drinking?
Casey recommends planning 'sober treats' daily, especially in the first two weeks. These can include activities like getting a pedicure, going for a walk, enjoying sushi takeout, or watching a movie. She also highlights the joy of waking up feeling clear-headed and enjoying quiet mornings with coffee as natural rewards of sobriety.
What are the potential risks of stopping alcohol abruptly for someone with a physical addiction?
Abruptly stopping alcohol can lead to dangerous withdrawal symptoms, including shaking, nausea, and even life-threatening conditions. For individuals with a physical addiction, medical supervision, detox, or professional support is crucial to ensure safety during the withdrawal process.
How can friends support someone who is newly sober in social situations?
Friends can support a newly sober person by not questioning their decision to abstain, avoiding pressure to drink, and offering non-alcoholic options. Simple gestures, like having their favorite non-alcoholic beverage on hand, can make them feel included and supported.
What are some benefits Casey experienced after quitting drinking?
After quitting drinking, Casey found she had more time and mental clarity, which allowed her to pursue new opportunities like going back to school, leaving her corporate job, and starting a coaching practice and podcast. She also gained confidence and no longer felt imposter syndrome, which she had struggled with while drinking.
What does Casey suggest for navigating social events where alcohol is present?
Casey advises eating something protein-heavy before attending, informing someone in advance that you’re not drinking, and avoiding volunteering as the designated driver. She also recommends stepping outside for a moment to check in with yourself and decide if you want to stay or leave.
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