How to Self Detox from Alcohol

Co-authored by Tiffany Douglass, MA

Last Updated: May 26, 2024 Approved

There are an estimated 12 million alcoholics in the United States, many of whom need help quitting. An important step in getting sober is detoxification, or detox, a period of about a week when your body rids itself of all the alcohol in your system. This difficult process sometimes requires a medical facility, but as long as a doctor deems it safe, you can try to detox at home using these steps.

Part 1

Part 1 of 4:

Making the Decision to Detox

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1
Assess your lifestyle and drinking habits. While many people can consume alcohol occasionally with no trouble, some develop a dangerous addiction. If you've experienced one or more of the following symptoms, you may be an alcoholic and should consider quitting drinking.^{[1]
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- Drinking in the morning.
- Drinking alone.
- Feelings of guilt after drinking.
- Making attempts to hide your drinking from others.
- You have difficulty stopping yourself once you have one drink.
- You've experienced withdrawal symptoms after not drinking for several hours, including sweating, shaking, anxiety, and nausea.
2
Evaluate your goal. After you've decided that you should cut back on alcohol or quit altogether, you need to set a concrete goal.
- If your goal is to quit completely, write out "I will stop drinking alcohol on this date." Set a specific date on which you will quit. This will give you a tangible target to aim for.
- Perhaps you don't want to quit entirely, but for health reasons you decide you'd like to only drink on Friday and Saturday. This is called "harm reduction." Write out a goal like, "As of this date, I will only drink on Fridays and Saturdays." Again, it is important to set a concrete date for when this will start. Build up your ability to be aware of how many drinks you have consumed and how you are feeling in a given amount of time. Rather than choosing how many drinks to allow yourself, increase your ability to be aware of when you are drinking too quickly or drinking more when around strangers. The more you know about your drinking, the better you will be able to control it.
- If you only plan on reducing your intake, you may or may not need a full detox. Depending on how heavily you currently drink, detox may still be necessary. Any significant reduction in an addictive substance can lead to withdrawal.
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3
Announce your goal. Let the people around you know of your plans. This way, you can start building your support system for when you begin detoxing.
- Let the people around you know what you will require of them. It may be as simple as asking them to not offer you drinks, or you may need them to not drink around you at all. Whatever your needs are, make sure you are up front about them.
- It is especially important to make your goals clear to friends who you used to drink with. Peer pressure causes many people to cave. If these people do not support your goal and pressure you to drink, you may need to distance yourself from them.
When you start experiencing withdrawal symptoms, you may not be able to control your cravings. Avoid this temptation by keeping no alcohol in your home.
Find and attend an Alcoholics Anonymous (AA) meeting to gain support for quitting and to find others with similar issues. You can start going to meetings before you begin the detox, and continue attending throughout the process.

Part 2

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Preparing for the Detox

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1
Visit your doctor. Detoxing can be very dangerous if done improperly, so you should consult your doctor before proceeding.^{[2]
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Expert Source

Tiffany Douglass, MA
Founder, Wellness Retreat Recovery Center

Expert Interview. 10 March 2020.} They will be able to tell you if self-detoxification is a good idea in your particular case. If you are a severe alcoholic, you may need medical attention in order to detox. Your doctor can also prescribe medications or suggest vitamins and supplements that will aid in your detoxification.^{[3]
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- Your doctor can also write a letter for medical leave to ensure you do not lose your job.
A detox should absolutely not be done alone. There are a number of dangers associated with a detox and you may need medical help. While some people plan on detoxing alone and calling 911 if they need help, this isn't a safe plan. Withdrawal symptoms can progress very quickly and you could lose consciousness before you can reach the phone. This means you'll need someone there in case of emergencies. He will have to stay with you 24 hours a day for the first 3 days at least, and will have to check in on you regularly for the rest of the week.^{[4]
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3
Learn the risks and symptoms of alcohol withdrawal. Detoxing won't be a pleasant experience. For heavy long-term drinkers, it can even be fatal if done improperly. You and the person staying with you should be prepared for the following symptoms to occur within a few hours of your last drink and last until day 3 or so. They can even last up to a week.^{[5]
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- Severe headache.
- Night sweats.
- Rapid heart rate.
- Nausea and vomiting.
- Dehydration.
- Shaking.
- Mental symptoms like confusion, irritability, depression, and anxiety.
- More severe symptoms like hallucinations and seizures.
- Delirium tremens (DTs)- These usually occur between 24 and 72 hours after the last drinks and are characterized by extreme agitation and disorientation, and body tremors. They most often affect people who have been heavy drinkers for a decade or more.^{[6]
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4
Know when to seek medical help. The person staying with you should know when it's time to reach out for medical help. If you experience any of the following, your partner should either call 911 or take you to the emergency room.^{[7]
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- A fever of 101 or higher.
- Seizures or convulsions.
- Visual or auditory hallucinations.
- Severe, constant vomiting or dry heaves.
- Extreme agitation or violent outbursts.
- DTs.
5
Stock your home with food and water. You may not feel up to leaving your home, and your partner shouldn't leave you alone for the first few days. It's very important to have several days' worth of fresh food in your house along with several gallons of water for times. Freeze small dishes to make meals easily when you aren't feeling well. You'll want healthy foods to replace the nutrients you're losing by detoxing. Some good choices when shopping are:^{[8]
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- Fresh fruits and vegetables.
- High-protein food like chicken, fish, or peanut butter.
- Oats, to help control blood sugar.
- Soup. People often lose their appetites during withdrawal, so soft foods like soup are good to have around.
- Vitamin supplements. It is common for heavy drinkers to have vitamin deficiencies, so to stay healthy you'll have to replace these nutrients. Some good choices are vitamin B, C, and magnesium supplements. Only use supplements your doctor has approved.
You will be in no shape to go to work while detoxing. It may take up to 7 days for the worst of the symptoms to subside, so if you begin on a Saturday, you should be prepared to stay home for the following business week.^{[9]
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Research source} If your doctor thinks this is necessary, get him or her to write a letter for medical leave.

Part 3

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The Detox Process

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In the early hours of the detox, you can write a letter from your drinking self to your sober self reflecting why you want to quit drinking, and your hopes for the future. When the physical withdrawal symptoms make the process tough, you can read this letter for motivation.^{[10]
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Research source} Who do you hope to be? What are you ashamed of? Don't push away negative emotions. Write out who you are quitting drinking for, who you have hurt, how you have hurt yourself and those you love. Write out the values you'd like to live by and why.
2
Practice "grounding" techniques. "Grounding," which is similar to mindfulness, is a series of research-backed techniques that can help you get through extreme cravings by focusing on the present moment.^{[11]
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Guilford Press (New York). From: Najavits LM. “Seeking Safety”: A Treatment Manual for PTSD and Substance Abuse} When a craving hits, use your senses to ground yourself by noticing what's right in front of you. Keep going for as long as it takes for the craving to pass. You can rotate among several techniques if one isn't working. Practice the following techniques:
- Describe the details of your environment without judging them. For example, you could notice that the carpet is thick and soft, the walls are blue, there's a crack in the ceiling, and the air smells fresh.
- Distract yourself by naming items in a category, such as types of fruit or countries in alphabetical order.
- Ground yourself physically by doing a simple exercise or running your hands over a textured surface.
- Think pleasant thoughts: name your favorite foods or your favorite TV characters.
- Think or say aloud a statement that helps you cope, like "I've got this."
Withdrawal often causes vomiting and diarrhea, which can easily dehydrate you. Be sure to drink enough water to replace lost fluids. You could also drink sports drinks to replace lost electrolytes, but you or your partner should limit these to one or two a day at most. The high sugar content in these drinks can make symptoms worse in large doses.^{[12]
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Although you will probably not have much of an appetite, you still need nutrients to get you through this. Don't force yourself to eat large meals- this could make you sick. Continue regular nutrient intake and eat the small frozen dishes if you are too weak to leave the house. Rather than snacks, focus on foods that will replace the nutrients you've lost while going through withdrawal.^{[13]
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Staying locked inside for days will probably make you feel sicker. Sitting outside for just a few minutes and getting fresh air and sunlight can help you feel much better.^{[14]
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You won't be in any shape to run a marathon or lift weights, but you should move around as much as you can. Staying sedentary is bad for your mental and physical health. Physical activity releases endorphins that help fight the depression and anxiety detoxing causes. Take short walks and get up to stretch once in a while to keep your body moving.^{[15]
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Keep talking with your partner and let him know how you're feeling. This will not only pass the time, but it will let him know if he should consider getting medical help for you.
Due to the physical and mental symptoms of alcohol withdrawal, people often cave during the detox process. This does not mean you're a weak person. It just means that you need to try again. If this is the case, you may require specialized supervision. Consider attending a rehab or detox facility to help you get through the process.

Part 4

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After the Detox

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Although your withdrawal symptoms should be gone in a week, you could feel some effects for several weeks. These include irritability, headaches, and insomnia.
Recovering alcoholics often suffer from depression, anxiety, and numerous other psychological issues. It is therefore very important to address these problems with a therapist or counselor. If you detox physically but fail to address your mental health, your chance of relapse is very high.
Although you've successfully detoxed, you'll need to build a support network to help you get through your continuing battle with alcohol. In addition to friends and family, a support group is a great resource. Many people in these groups have been through what you've been through, and can offer advice and support. Call them if you're feeling a craving or need any help.
4
Find new hobbies and interests. Your past activities probably included alcohol, so living a healthy life means finding new activities to replace your old ones.
- Think about activities you used to love but haven't done in a while. Reviving these old hobbies can be a great way to put you in a positive state of mind.
- Also consider hobbies that give you a sense of purpose like volunteer work.
Recovering alcoholics frequently replace alcohol with another substance like caffeine or tobacco. These addictions can be just as harmful. Instead of replacing your addiction, you need to focus on living your life without the addiction.
6
Manage cravings. You will inevitably experience cravings for alcohol. There are a few things you can do to properly manage this and avoid relapse.
- Avoid your triggers. If certain people, places, or situations give you the urge to drink, you should avoid them. If old friends always pressure you to drink, you may have to cut them out of your life.
- Practice saying "no." You won't always be able to avoid every situation that involves alcohol, so you should prepare yourself to turn down a drink if it's offered.
- Distract yourself when having a craving. You can do this by taking a walk, listening to music, going for a drive, or any other activity that helps you forget about the alcohol craving.
- Talk to people. Be open about your cravings and don't try to hide them. If you have a sober sponsor or mentor, talk to him whenever you have a craving or are feeling weak.
- Remind yourself why you quit drinking. When you get an urge, think about how hard it was to quit drinking and your reasons for doing so.
7
Expect some setbacks. Unfortunately, relapse is common among recovering alcoholics. But slipping up once doesn't mean you've failed. Use all the skills you've learned in this journey to successfully overcome this setback.
- Stop drinking right away and get away from wherever you were drinking.
- Call your sponsor or a supportive friend and tell him what's happened.
- Remember that this minor setback doesn't have to ruin all of your progress.

Expert Q&A

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Question

What role do family and friends play in helping an alcoholic quit alcohol?

Tiffany Douglass, MA
Founder, Wellness Retreat Recovery Center
Tiffany Douglass is the Founder of Wellness Retreat Recovery Center, a JCAHO (Joint Commission on Accreditation of Healthcare Organizations) accredited drug and alcohol treatment program based in San Jose, California. She is also the Executive Director for Midland Tennessee at JourneyPure. She has over ten years of experience in substance abuse treatment and was appointed a Global Goodwill Ambassador in 2019 for her efforts in residential addiction treatment. Tiffany earned a BA in Psychology from Emory University in 2004 and an MA in Psychology with an emphasis on Organization Behavior and Program Evaluation from Claremont Graduate University in 2006.

Tiffany Douglass, MA

Founder, Wellness Retreat Recovery Center

Expert Answer

I think that it's a family process. My clients who have long-term success are those who have their whole family and the people in their lives engaged and with them on a day-today basis. Those people have to be involved in the process as well. In fact, the reality of the matter is that we all need to do the work, regardless of if we're the ones drinking daily or not. No alcoholic thrives in their addiction without someone supporting that thriving.

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Warnings

You should never attempt a detox without consulting a doctor. He can evaluate your situation and determine if you are at risk for serious complications. If so, you will probably need to detox in a medical facility.

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Never attempt a detox alone. This is very dangerous and can be fatal. Make sure you can have someone with you for at least 3 days.

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