If you decide to quit drinking alcohol, your health will thank you. However, depending on your drinking habits, your body might need some time to adjust. Stopping alcohol use can trigger withdrawal symptoms that affect your mind and body. Though these experiences may be uncomfortable, they usually only last for a few days. In the long term, going alcohol-free will improve how you feel and perform, boosting your health, fitness and operational readiness.

What Is Alcohol Withdrawal?

When you use a substance like alcohol consistently, your body adapts and begins to rely on it. This dependency develops gradually, so you may not notice it until trying to quit. If you decide to stop use, you could experience signs of withdrawal because your body isn’t getting the expected effect from the substance. Alcohol withdrawal usually occurs in people who have been drinking heavily for an extended period of time, but these thresholds can vary by person. If you’re planning to quit alcohol after consistent use, consider talking to your health care provider about the possibility of withdrawal.

What are the Symptoms of Alcohol Withdrawal?

As your body adjusts to being alcohol-free, you may notice physical and mental changes. Luckily, these effects are temporary and will improve with time.

Mood Changes

It’s normal to feel anxious, irritable or depressed when you stop using alcohol. You may also notice you’re easily frustrated. Give yourself grace and lean on others for support. Spending time with your family, friends and unit can be a helpful distraction from these unpleasant emotions. While alone, consider using mental exercises to help reframe your mindset.

Note: If feelings of sadness and anxiety are overwhelming or last longer than other symptoms, seek help from a professional. For immediate support, call 988.

Confusion

After quitting alcohol, you may have trouble thinking clearly. You might have constant headaches and feel confused or disoriented, even in normal situations. It’s important to recognize these feelings and adjust your actions as needed. Don’t put yourself or your unit at risk if you do not feel capable of performing your job duties.

Feeling On Edge

Without alcohol, your brain is likely overstimulated. You may catch yourself jumping easily or constantly shaking. You might also feel extremely nervous, making it hard to relax. Use mindfulness techniques or yoga to help calm your body and mind. Being physically active can also help reduce restlessness.

Trouble Sleeping

Those who stop drinking may experience insomnia, which means it’s hard to fall or stay asleep. When you do manage to sleep, you might have vivid dreams and nightmares that wake you up prematurely. This sleep loss can cause fatigue, which impacts your daily functioning and harms operational performance. Keep yourself and fellow Warfighters safe by practicing healthy sleep habits.

Loss of Appetite

When you quit drinking, you may find that you’re not as hungry. You might also feel nauseous and be more likely to vomit. Though this can make eating difficult, it’s important to fuel your body with nutrient-dense foods. Following a balanced eating plan helps you stay fit, energized and mission ready.

Pale or Clammy Skin

Your body may have trouble regulating your temperature and circulation after quitting alcohol. As a result, your skin might appear paler than normal. You may also have a fever and sweat much more easily. If you aren’t feeling well, take care of yourself. Consider stepping back from operational requirements until you’re able to perform at your best.

Severe Alcohol Withdrawal
About 5% of people who experience alcohol withdrawal have symptoms that can be life-threatening. They usually begin within 5 to 72 hours of the last alcoholic drink and include hallucinations, delirium, tremors and seizures. With this severe form of withdrawal, the brain struggles to control vital functions like breathing and blood flow. This imbalance can cause a dangerously fast heart rate, blood pressure spikes and extreme dehydration.

How Do I Know Whether I’ll Experience Withdrawal?

Alcohol withdrawal is more common in those who drink excessively, which includes heavy and binge drinking. These types of alcohol consumption also jeopardize your health and readiness. To assess your current drinking habits, try this tool from the CDC. Understanding your relationship to alcohol is the first step towards healthier alcohol use.

Where Can I Get Help?

If you’re concerned about your alcohol use, there are resources available to help you lower your intake. Consider making a plan to drink less and learning more about the factors that affect intoxication. You can also use existing tools to help you manage cravings, build resilience skills and set realistic goals for reducing alcohol consumption. If you need additional support, visit your health care provider or seek out other treatment options.

Drinking too much or too often can threaten your operational performance, even when you try to quit. Alcohol withdrawal causes symptoms that range from annoying to deadly, but there are ways to cut back safely. If you want to stop drinking after excessive alcohol use, speak with your health care provider or a substance use professional.

If you or someone you know is in crisis, Dial 988 then Press 1. 

 

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