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The fight against alcohol addiction accompanies those affected throughout their lives – including Muriel Baumeister, who has been abstinent for ten years. But the actress knows how quickly the situation can change.
In order to minimize the risk of relapse, the Swiss initiative “Stop-alcohol.ch“ put together five tips.
1. Strengthen your own motivation regularly
Stable abstinence begins in the mind. Therefore, regularly remind yourself why you stopped drinking alcohol. This will help you get through difficult moments better. Write down your personal reasons for doing this, such as:
Read this list regularly, especially when cravings for alcohol become stronger.
2. Consistently avoid the first glass
Don’t even drink the first glass. Many relapses begin at this point. Once you start drinking, you often lose control more quickly than expected. That’s why it’s much easier to refuse the first glass than to stop after the second or third.
3. Prepare an emergency plan
Be prepared for how you will react if you do drink again or experience strong cravings. A clear emergency plan helps to quickly take countermeasures and limit a relapse:
- Do not buy alcohol and dispose of existing supplies at home.
- Actively seek contact with family or friends and ask for support.
- Consciously structure your everyday life so that alcohol no longer plays a role in it.
- Many people turn to alcohol to cope with anxiety, stress or feelings of depression. Learn to perceive these emotions and process them in a healthier way.
4. Recognize warning signals early and take them seriously
Pay conscious attention to possible warning signals. Relapses are often announced by certain signs:
- Nervousness or inner restlessness
- Sleep problems
- Difficulty concentrating
- strong craving for alcohol
5. Analyze relapses instead of giving up
If a relapse does occur, try to look at the situation calmly and as objectively as possible. What matters is not the mistake itself, but what you can learn from it.
For example, ask yourself the following questions:
- In what situation did it happen?
- What feelings or stresses played a role?
- How can you react differently in the future in a similar situation?
It is also important that you do not blame yourself excessively. A relapse does not mean that your plan has failed. If you notice that certain problems are causing you great distress, it may be helpful to seek professional support.
Help for alcohol addicts
If you are addicted to alcohol and are looking for help, you can find hotlines and telephone advice centers here:
- Addiction and drug hotline (nationwide and around the clock): 01806 313031 (20 cents / call from the landline, 60 cents / call from the mobile phone)
- BZgA information telephone for addiction prevention: 0221 892031 (Price according to your telephone provider’s price list for calls to German landlines): Monday to Thursday from 10 a.m. to 10 p.m., Friday to Sunday from 10 a.m. to 6 p.m
- You can find help with this online Federal Center for Health Education (BZgA) or Alcoholics Anonymous.
- At Know your BZgA limit There are numerous tips on how to drink less alcohol
