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What to Drink to Stop Drinking Alcohol: Tips for Success

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Embarking on the journey to quit drinking alcohol can be a challenging endeavor, but the rewards are undoubtedly worth it. Imagine waking up every morning feeling revitalized, free from the shackles of hangover and guilt, and looking forward to a day filled with energy and clarity. Sounds enticing, right? Now, let’s embark on this journey together, exploring the various strategies and what to drink to stop drinking alcohol, making the road to sobriety less daunting and more fulfilling.

Short Summary

  • Explore alternative drinks to make your journey to sobriety more enjoyable.

  • Set achievable goals and practice mindful drinking while avoiding triggers for reducing alcohol consumption.

  • Have a strong support system of friends, family & professional help + incorporate regular exercise, balanced diet & stress management techniques into daily routine for successful sobriety!

Alternative Beverages for Quitting Alcohol

A refreshing image of a glass filled with sparkling water, lime, and mint leaves, a perfect alternative beverage for quitting alcohol and what to drink to stop drinking alcohol

One of the first steps in your journey to sobriety is to find suitable alternatives to alcoholic beverages. This can help you break free from the habitual nature of reaching for a drink, while exploring new and exciting flavors that won’t compromise your health. The beauty of this approach lies in the abundant assortment of non-alcoholic drinks that can help you navigate social situations and manage cravings with finesse.

From sparkling water and herbal teas to mocktails and kombucha, the world of non-alcoholic beverages is as diverse as it is delicious. Each of these alternatives offers unique benefits, and the act of exploring them can provide a welcome distraction during the early stages of quitting alcohol.

So let’s dive in and explore these refreshing replacements that will make your journey to sobriety less challenging and more enjoyable.

Sparkling Water

Sparkling water, or carbonated water, is an excellent choice for those seeking a non-alcoholic drink that still offers the sensory satisfaction of a fizzy beverage. Beyond the satisfying bubbles, drinking sparkling water comes with numerous health benefits. Sparkling water aids in digestion, contributes to weight management, and most importantly, keeps you well-hydrated, a crucial factor in recovering from alcohol use disorder.

But the benefits of sparkling water go beyond just hydration. Its crisp, refreshing taste can help quench your thirst for carbonation without the negative health effects associated with alcoholic beverages. By choosing sparkling water over alcoholic drinks, you can reduce your risk of alcohol-related cancer and other health issues.

So next time you’re tempted to reach for that glass of wine, remember that an equally satisfying, healthier alternative is within your reach.

Herbal Teas

Herbal teas offer a soothing alternative to alcoholic beverages, with the added bonus of a variety of flavors to suit any palate. From chamomile and peppermint to ginger and lemon balm, the options are as vast as they are beneficial. Herbal teas not only help manage withdrawal symptoms like anxiety, insomnia, and headaches, but they also provide a calming effect that is much needed during the journey to sobriety.

Additionally, herbal teas can be incredibly beneficial for promoting relaxation and sleep. They can help reduce stress and anxiety, and may even help combat insomnia. With options like chamomile, peppermint, hibiscus, echinacea, rooibos, sage, and lemon balm, finding a herbal tea that suits your preference and needs is a breeze.


Mocktails, or non-alcoholic cocktails, are a fantastic alternative for those who enjoy the ritual of making and savoring a drink but want to avoid alcohol. They’re fun, creative, and can be as simple or as complex as you’d like. The best part is, they’re hydrating, non-addictive, and won’t affect your decision-making or sleep.

Cocktails can be made with a variety of ingredients, such as juices, syrups, and herbs, and can be garnished with fresh fruits to make them as visually appealing as they are tasty. Not only do mocktails offer a satisfying alternative to alcoholic drinks, but they also open up a world of flavors and combinations just waiting to be explored.


Kombucha, a fermented tea beverage, is a fantastic option for those seeking a healthy, probiotic-rich alternative to alcoholic drinks. This fizzy, slightly sour drink is not only refreshing, but also packed with health benefits, including improved digestion, weight loss, and blood sugar control.

Probiotics, the live microorganisms found in kombucha, can provide numerous health benefits when consumed, including supporting gut health during the quitting process. Moreover, kombucha is packed with antioxidants, which can help safeguard your body from free radical damage, strengthen your immune system, and reduce inflammation.

“Kombucha consumption attenuates oxidative stress and inflammation, improves the liver detoxification process, and reduces intestinal dysbiosis.” (Effect of kombucha intake on the gut microbiota and obesity-related comorbidities: A systematic review, Mirian Aparecida de Campos Costa, 2023)

So why not give kombucha a try and see how it can support your journey to sobriety.

Strategies for Reducing Alcohol Consumption

                                                           A person setting a goal on a piece of paper

Once you’ve found your preferred alternatives to alcoholic beverages, it’s time to focus on strategies to effectively reduce your alcohol consumption. This involves setting realistic goals, practicing mindful drinking, and avoiding triggers. It’s important to remember that quitting alcohol is a process, not an event. It’s about making a series of small, manageable changes rather than trying to dramatically overhaul your lifestyle overnight, and quitting drinking is an essential part of this journey.

The key to successful change lies in taking it one step at a time. We highly recommend starting with achievable goals, like drinking fewer days a week or trying out sober Mondays. Removing alcohol from your home and making a plan for it can also be incredibly beneficial. Remind yourself of why you want to cut back, and consider tracking your alcohol intake with apps. By reframing drinking as a positive health behavior, you can normalize the change and improve both your health and quality of life.

Set Goals

Setting goals is a fundamental part of the process of reducing alcohol consumption. Clear, achievable goals can provide a roadmap for your journey to sobriety, giving you a sense of direction and a way to measure your progress. They can also boost your self-esteem, teach you discipline, and encourage you to lead a healthier lifestyle.

To make your goals effective, they should be specific, measurable, achievable, relevant, and time-bound. This ensures that they are realistic and achievable. If you’re seeking support for your journey, exploring Charleston SC outpatient rehab services might prove beneficial. Additionally, monitoring your progress can be a powerful motivator, keeping you on the right path towards achieving your aspirations. Consider keeping a journal, setting helpful reminders, and celebrating milestones along the way as valuable strategies to stay focused and make steady progress towards your goals.Mindful Drinking

Mindful drinking is an approach that encourages you to become more aware of your drinking habits and make conscious decisions about your alcohol intake. It’s not necessarily about quitting alcohol altogether, but rather about developing a healthier relationship with alcohol and drinking in a more considered way.

By practicing mindful drinking, you can start to recognize the situations and emotions that trigger your desire to drink alcohol, and find healthier ways to respond to these triggers. It can also help you to be more present in social situations, allowing you to enjoy the experience without the need for drinking alcohol.

As you become more aware of your drinking habits, you may also find that you start to drink less, quit drinking, or even deciding to stop drinking alcohol completely.

Avoid Triggers

Quitting alcohol is not just about abstaining from the substance itself, but also about understanding and managing the triggers that lead to substance abuse, such as alcohol abuse. Triggers can be anything from certain social situations and environments to specific emotions or stressors. By identifying your triggers, you can develop strategies to avoid or manage them, thereby reducing the likelihood of relapse.

Common triggers can include social pressures, emotional circumstances, stress, physical or mental illness, and family history. Understanding your triggers can help you make a plan to avoid or manage them. For example, if social events are a trigger for you, consider bringing your own non-alcoholic drinks or practicing how to politely decline a drink. If stress is a trigger, explore stress management techniques such as meditation or deep breathing exercises.

The Role of Support Systems in Quitting Alcohol

                                          A group of friends and family members talking and laughing together

Quitting alcohol is a personal journey, but that doesn’t mean you have to do it alone. Having a strong support system can make the process much easier and more manageable. Whether it’s friends, family, or professional resources, the people around you can provide invaluable encouragement and accountability to help you stay on track during the quitting process.

Friends and family can provide emotional support and understanding, while professional resources, such as mental health services administration, can offer expert guidance and treatment options. In addition, joining a support group can offer a sense of community and shared experience, providing a safe space to share challenges and celebrate successes.

Let’s delve deeper into how each of these support systems can contribute to your sobriety journey.

Friends and Family

Your friends and family can play a crucial role in your journey to sobriety. They can provide emotional support, understanding, and motivation to keep going. Moreover, they can hold you accountable for your actions and decisions, which can be particularly helpful during challenging times.

Moreover, friends and family can also help you navigate social situations without alcohol by being mindful of potential triggers, responding to peer pressure in a positive way, and offering non-alcoholic drink options. It can be challenging to turn down a drink. Having someone by your side can make it much easier.

Support Groups

Support groups can be a powerful resource for those quitting alcohol. Organizations like Alcoholics Anonymous (AA) and SMART Recovery provide a supportive community of individuals who understand what you’re going through because they’ve been there themselves.

In addition to offering a sense of community, support groups provide a platform for sharing experiences and coping strategies, and can help you feel less alone in your journey. They offer a safe and non-judgmental space where you can express your fears and frustrations, celebrate your achievements, and gain inspiration and motivation from others who are on the same path.

Professional Help

Professional help can be invaluable when it comes to quitting alcohol. Trained therapists, counselors, and medical professionals can provide the expertise and guidance you need to address underlying issues related to alcohol use and alcohol addiction, as well as navigate the challenges of withdrawal.

If you or a loved one is seeking help for addiction, you’ll find a range of effective treatment options to explore, including individual therapy, group counseling, medication-assisted treatments, and outpatient programs. With Comprehensive addiction recovery services by Lantana Recovery, our team of dedicated health professionals will work closely with you to create a personalized treatment plan tailored to your unique needs and circumstances. By leveraging these resources, you can significantly boost your chances of successfully overcoming alcohol addiction.

Coping with Withdrawal Symptoms

                                         A person talking to a health professional about quitting alcohol

One of the most challenging aspects of quitting alcohol can be dealing with withdrawal symptoms. These symptoms are body responses that happen when you stop drinking alcohol and can range from mild to severe and can include physical symptoms such as rapid heartbeat, high blood pressure, sweating, shaking, and nausea, as well as emotional symptoms like irritability, anxiety, and restlessness.

While these symptoms can be uncomfortable, they are a normal part of the recovery process and typically subside over time. It’s also important to note that while these symptoms can be difficult, they are also a sign that your body is healing and adjusting to the absence of alcohol.

Let’s explore some strategies to effectively manage these physical and emotional symptoms.

Physical Symptoms

Quitting alcohol can bring about a variety of physical symptoms, including trembling hands, sweating, headaches, nausea, and lack of appetite. While these symptoms can be uncomfortable, they are a normal part of the recovery process and typically subside over time.

To effectively manage these physical symptoms, it’s crucial to prioritize self-care. This can include getting plenty of rest, staying well-hydrated, eating a balanced diet, and exercising regularly. Over-the-counter medications such as ibuprofen can also help to reduce symptoms like headaches and nausea. However, if symptoms persist or are severe, it’s important to seek medical advice.

Emotional Symptoms

Along with physical symptoms, quitting alcohol can also bring about emotional challenges. You might experience intense emotions like anxiety, depression, irritability, and mood swings. It’s normal to feel overwhelmed at the beginning, but with the right support, these feelings usually improve within a few weeks.

Effective coping strategies for managing emotional symptoms can include mindfulness techniques like meditation and deep breathing exercises, speaking to a trusted friend or counselor, and engaging in physical activity. It’s also important to remind yourself that these feelings are temporary and are a normal part of the recovery process.

If you find that your mood doesn’t improve after a few weeks, it may be a sign that you need additional support or treatment.

Lifestyle Changes to Support Sobriety

Finally, adopting certain lifestyle changes can significantly support your sobriety and prevent relapse. This could involve incorporating regular exercise, a balanced diet, and stress management techniques into your routine. It could also involve finding new hobbies and interests to replace alcohol-related activities and build a fulfilling life without alcohol.

Each of these changes can contribute to your overall well-being and provide you with healthy coping mechanisms to manage triggers and maintain sobriety. While these changes may require some effort and commitment, they can greatly enhance your quality of life and support your journey to sobriety.

Exercise and Nutrition

                                                                  A person exercising outdoors

Regular exercise and a balanced diet can have a profound impact on your overall well-being and can significantly support your journey to sobriety. Exercise can help lower stress levels, enhance your mood, boost self-esteem, and decrease the desire for alcohol.

Meanwhile, eating right can enhance your overall health and wellbeing, which can be especially beneficial when quitting alcohol. Consuming food before or while drinking can also help to absorb the alcohol in beverages, reduce its effect, and make you feel satisfied with fewer alcoholic drinks.

By making these lifestyle changes, you can equip yourself with effective tools to manage cravings, reduce withdrawal symptoms, and maintain your sobriety.

Stress Management

Managing stress effectively is key to maintaining sobriety. High stress levels can often trigger cravings for alcohol, making it harder to stay on track with your sobriety goals. Luckily, there are many stress management techniques available that can help you cope effectively.

Mindfulness techniques like meditation and deep breathing exercises can be incredibly beneficial in managing stress. Regular exercise can also be a powerful tool in managing stress and anxiety, providing a healthy way to cope without relying on alcohol.

By incorporating these stress management techniques into your routine, you can better navigate the challenges of quitting alcohol and maintain your sobriety.

Rediscovering Hobbies

Finding new hobbies and interests can be a fantastic way to replace alcohol-related activities and build a fulfilling life without alcohol. Engaging in hobbies can provide a great distraction from cravings, help you relax, and provide a sense of accomplishment and purpose.

Whether it’s taking up painting, learning to play a musical instrument, exploring nature through hiking, or trying out new recipes in the kitchen, I highly encourage you to pursue hobbies that can be a fulfilling and enjoyable part of your journey to sobriety. So don’t be afraid to try something new and explore your interests. You might just find a new passion that enriches your life in ways you never expected.


Navigating the journey to sobriety can be a challenging yet rewarding endeavor. By exploring alternatives to alcohol, setting realistic goals, practicing mindful drinking, avoiding triggers, seeking support, managing withdrawal symptoms, and making lifestyle changes, you can successfully quit alcohol and build a fulfilling life of sobriety.

Remember, quitting alcohol is not an overnight process, but a journey of small, manageable steps. Each step you take brings you closer to a healthier, happier, and more fulfilling life. So, be kind to yourself, take one day at a time, and celebrate each victory, no matter how small. You’ve got this!

Frequently Asked Questions

What is the best drink to reduce alcohol?

For those looking to reduce their alcohol intake, the best drink is an alcohol-free beverage like soda, water, or tea. Enjoying something tasty and hydrating can help keep cravings at bay!

Alcohol-free drinks are a great way to stay hydrated and still enjoy a tasty beverage. They can also help reduce cravings for alcohol, making it easier to stick to your goals. Plus, they are cheap.

What can I take to stop me from drinking?

Take medicine for Alcohol Use Disorder to stop drinking and start your recovery journey. With the right help, you can achieve sobriety.

What is a natural way to to stop drinking?

Quitting drinking is a challenging but rewarding journey. Take small steps by replacing alcohol with healthier activities such as exercise, yoga, meditation, journaling, art therapy and listening to music, to help reduce cravings and stress in a natural way.

These activities can help to create a healthier lifestyle and provide a sense of accomplishment. They can also help reduce the risk of developing alcoholism.

What are some good alternatives to alcoholic beverages?

Say goodbye to alcohol and try some delicious, healthy alternatives – such as sparkling water, herbal teas, mocktails, and kombucha – for a healthier lifestyle.

How can I manage my withdrawal symptoms when quitting alcohol?

Prioritize self-care to manage your withdrawal symptoms when quitting alcohol – get plenty of rest, stay hydrated and eat a balanced diet.

If symptoms persist or are severe, seek medical advice.


Warren Phillips

Warren is a Licensed Master Social Worker, who specializes in substance abuse and mental health treatment. Clinically, Warren has developed a therapeutic skillset that utilizes a strengths-based perspective, Twelve Step philosophies, Cognitive Behavioral Therapy and Motivational Interviewing.

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Located on the historic peninsula of Charleston, South Carolina, Lantana Recovery takes a modern approach to Substance Use Disorder treatment, offering intensive clinical care while also immersing our clients in local Charleston culture.