Can I stop drinking on my own?
It depends on how much you drink and for how long. If you drink lightly and feel fine without alcohol, you can usually stop at home. If you drink heavily or most days, stopping suddenly can be dangerous. The NHS advises getting medical help first if you are dependent and get withdrawal symptoms.
That is the key to stopping drinking safely. Warning signs include anxiety after waking, sweating, mild tremors, nausea and vomiting. If you notice them, speak to a GP or local alcohol service. They can plan a safe withdrawal with you, often at home.
| Your situation | What it may mean | What to do |
| You drink occasionally and feel fine without alcohol. | Low risk of withdrawal | Stop at home and tell someone you trust |
| You drink most days or feel anxious, sweaty, shaky, or sick when you cut down. | You may be dependent. | See a GP or alcohol service before you stop. |
| Visible shaking, confusion, hallucinations or a seizure | Severe withdrawal | Call 999 or go to A&E. |
Do not drive yourself to A&E. Ask someone to take you, or call 999, and bring your medicines.
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How many units of alcohol are low risk and when to Get Help?
Count your units, keep a drinking diary, and note your triggers. UK guidance advises against regularly drinking more than 14 units a week, spread over three or more days. An alcohol units calculator, such as the one from Alcohol Change UK, does the sums for you.
| Drink | Units |
| Standard glass of wine (175 ml, 12%) | 2.1 |
| Large glass of wine (250 ml, 12%) | 3 |
| Pint of stronger lager, beer or cider (5.2%) | 3 |
| Single small shot of spirits (25 ml, 40%) | 1 |
Next, keep a drinking diary. The NHS suggests a daily diary or a drink-tracking app. Note what you drank, when, where and how you felt. Alcohol Change UK says cravings are often linked to a trigger or emotion, such as stress, upset or boredom.
The NHS lists these signs that you may need help:
- drinking more than you mean to, or finding it hard to cut down
- guilt or other people worrying about your drinking
- carrying on despite problems with health, work or relationships
- needing more alcohol for the same effect, or craving a drink in the morning
- withdrawal symptoms when you stop or cut down
If several apply, book a GP appointment.
Cutting Down vs. Stopping Completely: Which Approach Is Right for You?
Cutting down can suit you if you are not dependent on alcohol. The NHS says treatment usually aims to help you stop completely if you are dependent, and that you will be supported to cut down if that is your goal.
Stopping completely, with medical support, is advised if you are dependent, have alcohol-related health problems, or take medicines that react with alcohol. If you are dependent, never stop suddenly without medical advice. Cutting down suits people who drink above 14 units a week but are not dependent.
To learn how to cut down on drinking, or how to cut back on drinking alcohol, the NHS suggests:
- Set a limit and a budget before you start drinking.
- Tell family and friends it matters to you.
- Take it a day at a time.
- Choose smaller measures and lower-strength drinks (check the ABV).
- Eat first, and alternate alcohol with water or soft drinks.
- Have several alcohol-free days each week. The NHS Drink Free Days app helps you track them.
Finding it hard to cut down is itself a reason to ask for help.
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What to Expect When You Stop Drinking? (Timeline of Withdrawal)
Withdrawal is a sign that your body is dependent on alcohol. The NHS says alcohol withdrawal symptoms begin within 6 to 12 hours of your last drink and usually last 3 to 7 days, though some may last a few months.
Common symptoms include anxiety, trouble sleeping, nausea, vomiting, a racing heartbeat, sweating and shaking. Lighter regular drinkers may feel irritable or tired for a few days. See your GP if symptoms last more than five days.
This alcohol withdrawal timeline shows what happens when you stop drinking. Everyone is different, so treat it as a guide.
| Time after your last drink | What may happen |
| 6–12 hours | Withdrawal symptoms can start if you are dependent. |
| 24–72 hours | Alcohol leaves your system. Sleep problems, sweating, headaches, nausea, anxiety or irritability are possible, and cravings can feel strong. |
| 3–7 days | Sleep may still be disrupted but often begins to improve. Energy and concentration can start to lift. |
| 1–2 weeks | Sleep, mood and anxiety often settle. Digestion may improve, and blood pressure may start to fall. |
Call 999 or go to A&E if you have a seizure, hallucinations, visible shaking or confusion, such as not knowing what day it is.
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Physical and mental health benefits of giving up alcohol:
The benefits of stopping drinking alcohol start within weeks and build over time, from better sleep and energy to improved mood, blood pressure and liver health. The NHS says stopping is the best way to reduce your risk of serious health problems.
| Area | Possible benefits | When may you notice them? |
| Sleep and energy | Deeper, more refreshing sleep and less daytime tiredness | From the first week, improving over 1 to 3 months |
| Mood and thinking | Less anxiety and low mood, clearer thinking | From 1 to 2 weeks |
| Liver, immunity and skin | The liver starts to repair, immune function improves, and skin looks clearer. | After 3 to 4 weeks |
| Heart | Blood pressure and cholesterol may fall. | After 1 to 3 months |
| Long-term risk | Lower risk of heart disease, liver disease, and some cancers | After 3 to 12 months and beyond |
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Ways to Help You Stop Drinking and Manage Cravings:
The main ways to help you stop drinking are a safe plan, knowing your triggers, managing cravings, medicines, and professional support.
Practical steps:
- Write down your reasons and tell family and friends.
- Learn your triggers and avoid them early on.
- Keep alcohol out of the house and off your shopping list.
- Fill the gap with something new, like an exercise class or a swim.
- Set short goals, such as an alcohol-free week, then a month. Reward progress with the money you save.
- Join a support group, as the NHS suggests.
These steps give practical help to stop drinking alcohol without feeling alone.
How to stop alcohol cravings?
Alcohol Change UK says cravings are often tied to a moment, trigger, or emotion, such as stress, upset, or boredom, and that the average craving lasts about six minutes. Try these:
- Distract yourself until it passes, for example with a walk, a call or a task.
- Surf the urge. Treat it like a wave that rises and fades. Notice how it feels in your body.
- Make a switch. Plan a treat to have instead, such as a favourite hot drink.
If cravings stay strong, ask your GP about medicines (see below).
Apps to stop drinking:
| App or tool | From | What it offers |
| NHS Drink Free Days | NHS | Tracks your drinks and drink-free days |
| Try Dry. | Alcohol Change UK | Free tracking of units, calories and money saved, plus goals |
| My Drinkaware | Drink-aware | Tracks units and calories and helps you set goals. |
Sober October and other challenges:
Sober October is Macmillan Cancer Support’s challenge to go alcohol-free for October. Macmillan advises heavy drinkers and people dependent on alcohol to speak to their GP first. Alcohol Change UK’s Try Dry Anytime 31 days lets you start anytime.
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Navigating Social Life, Work, and Setbacks Without Alcohol:
Plan for social events and work drinks, and treat a slip as a setback you can learn from.
Social life:
- Tell friends you are stopping, and suggest other plans such as the cinema.
- Offer to drive, or choose places that do not centre on alcohol.
Work:
- Decide what you will drink before a work event and when you will leave.
- If drinking affects your job, tell your GP. NHS treatment can include employment support.
Setbacks:
A slip is not a failure. Drinkaware advises against being too hard on yourself. Note what triggered it and set a small goal for tomorrow. The NHS says most people need a long-term plan, so ask your GP or alcohol service about ongoing support. If a slip turns into regular heavy drinking, speak to a GP before stopping again.
How Much Money and Energy Do You Save By Quitting?
Multiply your weekly spend on alcohol by 52 to see what it costs you in a year. For example, £30 a week is £1,560 a year (an illustration only). Nights out and taxis add to the total. Try Dry and Drinkaware to track your real savings.
Energy is the other gain. The NHS says a 175 ml glass of 12% wine has up to 158 calories and a pint of 5% beer up to 222. Five pints of 5.2% lager a week adds up to about 57,720 calories a year.
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What Medications Can Support Alcohol Recovery in the UK?
UK doctors can prescribe acamprosate, naltrexone or disulfiram to help you stay stopped and a benzodiazepine to ease withdrawal. Medicines work best alongside talking therapy. Do not start or stop any of them without medical advice.
| Medicine | What it does | Good to know |
| Benzodiazepines, such as chlordiazepoxide | Eases withdrawal symptoms | Supervised, at home or in hospital |
| Acamprosate | Reduces cravings | Usually offered once you have stopped drinking |
| Naltrexone | Reduces cravings | Usually offered once you have stopped drinking |
| Disulfiram | Causes headache, sickness, high temperature and palpitations if you drink | Works as a deterrent |
| Nalmefene | May help some people reduce their drinking. | Only alongside support, if you do not need to stop immediately. |
NICE says that after a successful withdrawal, people with moderate or severe dependence may be offered acamprosate or naltrexone together with individual psychological therapy.
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Professional Care & NHS Pathways: Getting Peer and Clinical Support:
If you are thinking, “I need help to quit drinking,” start with your GP or a local alcohol service. Help quitting drinking alcohol is available through the NHS, and you can usually refer yourself to a specialist alcohol team. Local councils run these services, so what you can access depends on your London borough.
| Step | What happens | Where |
| 1. Ask for help. | You are asked about your drinking and may have a questionnaire and blood tests. | GP, or the NHS service finder |
| 2. Treatment plan | Talking therapies such as CBT, withdrawal support, relapse-prevention medicines, and help with relationships, work or housing | Local alcohol service |
| 3. Assisted withdrawal | Most people are supported in the community, often taking medicine at home. Some need a short stay in a medically supported unit. | Community team or NHS unit |
| 4. Intensive rehabilitation | For medium or high dependence, or when other help has not worked. Funding needs extra assessment; private care is possible. | Local programme or residential rehab |
| 5. Peer support | Free groups for long-term recovery | AA, SMART Recovery UK |
SMART Recovery UK offers meetings in person and online, with tools to build motivation. Alcoholics Anonymous is a free 12-step self-help group.
How to self-refer to a London alcohol service?
You do not need a GP referral to start. Alcohol Change UK says you can go straight to an alcohol support service, and that treatment is free through the NHS or charities.
- Search by postcode on the NHS page for alcohol addiction support services, or check your borough council’s website. Local councils are responsible for these services.
- Contact the service and ask for an assessment. You will be offered one.
- Before you go, write down how much you drink, which days, and any withdrawal symptoms. The NHS asks you to be accurate and honest about your drinking and the problems it causes.
- Expect questions about your drinking and how it affects your life. You may fill in a questionnaire and have blood tests.
If you would rather see a GP first, tell them how much you drink, how often, and how you feel when you cut down.
How to help someone with a drinking problem?
Gentle encouragement to seek support can make a real difference, according to Alcohol Change UK.
- Encourage them to see a GP or contact a local alcohol service.
- Remember that you cannot control someone else’s drinking.
- Look after your own sleep and stress, and find someone to talk to.
- Get support in your own right. The NHS lists Al-Anon UK, Adfam and WithYou, and SMART Recovery runs a family and friends programme.
- Call 999 if they have hallucinations, seizures, or confusion after stopping.
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Where to Get Immediate Help and Support in the UK?
Call 999 in an emergency, or Drinkline on 0300 123 1110 for free, confidential advice.
| If you need | Contact |
| Emergency help for severe withdrawal (shaking, confusion, hallucinations, seizures) | Call 999 or go to A&E. Do not drive yourself. |
| Confidential advice about your own or someone else’s drinking | Drinkline: 0300 123 1110 (weekdays 9 am to 8 pm, weekends 11 am to 4 pm) |
| A local treatment service | The NHS finds alcohol addiction support services, or the Drinkaware service finder. |
| Peer support | Alcoholics Anonymous: 0800 9177 650 (free), or SMART Recovery UK |
| Support as a relative or friend | Al-Anon UK: 0800 0086 811, or Adfam |
| Someone to talk to about how you feel | Samaritans: 116 123 (free, 24 hours) |
Specialist Addiction Care at BritMed Health Care:
If you are weighing up ways to help you stop drinking in private, BritMed Healthcare offers confidential addiction treatment. It is a private mental health clinic with sites in Harley Street, Marylebone and Finsbury Park, plus secure online appointments across the UK. The clinic is led by Professor Ahmed El-Missiry, who has 30 years of professional experience:
- Consultant Psychiatrist at the Nightingale Hospital, Marylebone
- Fellow of the Royal College of Psychiatrists (FRCPsych) and the American Psychiatric Association (FAPA)
- Expert in ADHD, depression, anxiety, PTSD and addiction management
- Academic leader and professor of psychiatry at the WHO Collaborating Centre for Training and Research
You see a consultant from your first appointment and receive a confidential assessment and a personal recovery plan. Appointments are usually available within days, including evenings. Many major insurers are accepted, but check your policy and get pre-authorisation first.
Stopping Drinking Safely: Your Next Steps
The right ways to help you stop drinking depend on how much you drink. Check your units, never stop suddenly if you have withdrawal symptoms, and plan around triggers. Apps, peer groups and medicines all offer help to quit alcohol, and a slip is not the end. If you want specialist, confidential support, book a consultation with BritMed Healthcare on 0800 970 8017.
All information in this article is for educational purposes only and is not intended for diagnosis or treatment. A qualified medical specialist must be consulted in the event of any health concern or issue relating to the subject of this article.