Understanding alcohol dependence
If you’re worried about your drinking, we’re here to help. Our i-access service provides support to reduce harm and work toward your goals.
If you experience withdrawal symptoms like shaking, sweating, feeling sick, or headaches a few hours after your last drink, this may mean you are physically dependent on alcohol.
Stopping alcohol suddenly can be dangerous and cause serious symptoms like seizures or seeing and hearing things that aren’t there.
Reducing alcohol use safely
If you’re waiting for an appointment with i-access for alcohol support, it’s important to manage your drinking safely in the meantime — especially if you are drinking heavily or experience withdrawal symptoms like shaking, sweating, nausea, headaches, or feeling anxious after a few hours without a drink.
These signs could mean you are physically dependent on alcohol.
Why gradual reduction matters
Stopping drinking suddenly can be dangerous, even life-threatening, especially if you experience seizures, confusion, or hallucinations.
Medical support is essential in these situations.
Start by stabilising your drinking
Before cutting back, focus on keeping your alcohol intake steady. Think of alcohol like medicine—taken at regular intervals to avoid withdrawal symptoms.
- Keep a drink diary: Write down what you drink, when, and how much. Use a unit calculator online or an app to track your intake
- Measure your drinks: Use a measuring cup if you’re drinking from bottles of spirits or wine
- Space out drinks: Spread drinks evenly throughout the day, especially in the afternoon, while keeping intake steady in the morning and evening
Once your drinking is stable for a week, reduce your intake slowly:
- Cut down by no more than 10% per day. If you drink more than 25 units daily, take it even slower
- Watch for withdrawal symptoms: If symptoms return, stabilise for another week, then try reducing by 5-10% per week
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Get support: Ask a trusted person to help you measure drinks or keep alcohol out of reach
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Switch to lower-strength drinks: Try replacing one high-strength drink with a standard-strength option
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Use mixers: Add water or soft drinks to dilute alcohol
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Stay nourished: Alcohol can deplete essential nutrients like thiamine (vitamin B1), which is crucial for brain and nerve function. Eating wholegrain foods like brown rice and wholemeal bread can help replenish thiamine levels
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Limit sugar and caffeine: Alcohol withdrawal can cause blood sugar fluctuations and anxiety. Too much sugar can lead to energy crashes, and excessive caffeine may worsen restlessness and sleep problems
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Take thiamine regularly: If prescribed by your GP or keyworker, take thiamine as directed to protect against alcohol-related brain damage
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Stay hydrated: Alcohol dehydrates the body, so drinking plenty of water throughout the day can help manage withdrawal symptoms
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Find community support: Join online AA or SMART Recovery meetings, or try the Breaking Free app for structured support. If you refer yourself to i-access, you can access Breaking Free for free.
Ask someone to call an ambulance if you have:
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A seizure
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Confusion or hallucinations (seeing or hearing things others can’t)
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Double vision or trouble staying balanced
Keep track of units using:
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the calculator on the drinkaware website.
You're not alone
Remember, getting help is a big step toward better health. Our i-access team is here to guide and support you through every step of the way.
