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How to stop drinking alcohol: 5 steps to cut back 

If you often surpass the alcohol limits you set for yourself, you’re not alone. It can also be a sign that you may benefit from personalized online treatment to cut back on drinking. Here are 5 steps you can take to make a change.

Step #1

Seek out information

You don’t need to meet any criteria or identify with any labels to build a healthier relationship with alcohol. All you need is curiosity in how drinking less can give you more. If you’re reading this, consider step one complete. Seeking out resources to help you stop drinking is an incredible act of self care. 

Step #2

Examine your relationship with alcohol

There are common signs and patterns that may indicate that your alcohol use has become unhealthy. If you identify with any of these signs,  there’s absolutely no shame in that. Our relationship with alcohol is complex, and you deserve support to make a change.

1. Having thoughts that you’re drinking too much or too often

2. Trying to set alcohol consumption limits and consistently surpassing them

3. Drinking to feel “normal,” or as a reward at the end of the day

4. Feeling a sense of regret and shame about drinking or what you did while under the influence

5. Developing an increased tolerance and needing to drink more to feel the effects of alcohol

6. Using alcohol as a coping mechanism to relieve stress, boredom, anxiety, and/or to avoid responsibilities

There is no single definition of what it means to have an “alcohol problem.” In reality, unhealthy drinking habits exist on a spectrum, and everyone’s relationship with alcohol is unique. If you’re wondering where to start in assessing your drinking habits, there are common symptoms to look out for that may indicate you fall on the spectrum for alcohol use disorder (AUD).

Sign up & take a free alcohol assessment

Step #3

Connect with expert clinicians

If you’ve been drinking more than you want to, expert guidance can be especially helpful in making a change. Working with a team of clinicians with direct experience helping people change their habits can provide the relief, reassurance, and confidence to make a change. With Monument, you can meet with expert clinicians privately from the comfort of your own home.

Sign up for free to get started

Step #4

Explore therapy to change your habits

Specialized alcohol therapy helps you manage thoughts about alcohol, build healthier coping mechanisms, and improve your overall mental health. At Monument we connect you with therapists who are specialized in helping people change their drinking. Once you’re enrolled in a plan, your therapist will use evidence-based counseling methods like cognitive behavioral therapy to empower long-lasting change.

Explore therapy options

Step #5

Discuss medication to reduce cravings

Did you know there's FDA-approved medication to help you drink less? As part of a Monument treatment plan, your physician will walk you through your options. Medication can combat cravings so you can spend less time and energy thinking about alcohol. Pending a prescription medication is delivered to your door. Medication is 100% optional.

See if medication is right for you

Step #1

Seek out information

You don’t need to meet any criteria or identify with any labels to build a healthier relationship with alcohol. All you need is curiosity in how drinking less can give you more. If you’re reading this, consider step one complete. 

Seeking out resources to help you stop drinking is an incredible act of self care. 

There are common signs and patterns that may indicate that your alcohol use has become unhealthy. If you identify with any of these signs,  there’s absolutely no shame in that. Our relationship with alcohol is complex, and you deserve support to make a change.

1. Having thoughts that you’re drinking too much or too often

2. Trying to set alcohol consumption limits and consistently surpassing them

3. Drinking to feel “normal,” or as a reward at the end of the day

4. Feeling a sense of regret and shame about drinking or what you did while under the influence

5. Developing an increased tolerance and needing to drink more to feel the effects of alcohol

6. Using alcohol as a coping mechanism to relieve stress, boredom, anxiety, and/or to avoid responsibilities

There is no single definition of what it means to have an “alcohol problem.” In reality, unhealthy drinking habits exist on a spectrum, and everyone’s relationship with alcohol is unique. If you’re wondering where to start in assessing your drinking habits, there are common symptoms to look out for that may indicate you fall on the spectrum for alcohol use disorder (AUD).

Examine your relationship with alcohol

Step #2

Sign up & take a free alcohol assesment

If you’ve been drinking more than you want to, expert guidance can be especially helpful in making a change. Working with a team of clinicians with direct experience helping people change their habits can provide the relief, reassurance, and confidence to make a change. With Monument, you can meet with expert clinicians privately from the comfort of your own home.

Step #3

Connect with expert clinicians

Sign up for free to get started

Specialized alcohol therapy helps you manage thoughts about alcohol, build healthier coping mechanisms, and improve your overall mental health. At Monument we connect you with therapists who are specialized in helping people change their drinking. Once you’re enrolled in a plan, your therapist will use evidence-based counseling methods like cognitive behavioral therapy to empower long-lasting change. 

Step #4

Explore therapy to change your habits

Explore therapy options

Discuss medication to combat craving

Step #5

See if medication is right for you

Did you know there's FDA-approved medication to help you drink less? As part of a Monument treatment plan, your physician will walk you through your options. Medication can combat cravings so you can spend less time and energy thinking about alcohol. Pending a prescription medication is delivered to your door. Medication is 100% optional.

Sign up for free to get started

Total Care (Biweekly)

For those looking for prescription medication options and specialized therapy to change their drinking. Recommended for people experiencing mild-moderate signs of AUD

"Medication and Monument have cured my daily 5:00pm bottle-of-wine habit! So thankful."

What you get with this plan:

  • 2 therapy appointments/month (every other week) 
  • Medication management (optional)
  • Unlimited physician appts and chat based messaging
  • Community access to connect with others navigating similar challenges

Physician Care

For those looking for prescription medication options to change their drinking, and guidance from a licensed physician. Recommended for people seeking physiological support to combat cravings

What you get with this plan:

  • Medication management (optional)
  • As needed physician appointments and chat based messaging
  • Community access to connect with others navigating similar challenges 

Monument helped reduce all barriers to seeking help and made getting that help very immediate and accessible. I feel that getting help has never been easier!"

"I think my therapist is doing a great job in helping me change my thinking and giving me goals and steps to improve my habits"

Total Care (Weekly)

What you get with this plan:

For those looking for prescription medication options and specialized therapy to change their drinking. Recommended for people experiencing severe signs of AUD

  • 4 therapy appointments/month (every week) for increased accountability and support 
  • Medication management (optional)
  • Unlimited physician appts
  • Community access to connect with others navigating similar challenges 

Experts recommend a combination of medication, therapy, and peer support to most effectively reduce your alcohol consumption. 

See how drinking less can give you more

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What is Monument?

Monument is the leading online alcohol treatment platform for anyone looking to cut back on drinking or stop altogether. Monument community members get access to an anonymous 24/7 forum to share updates throughout their journey, and free virtual support groups on topics related to alcohol dependence, moderated by a licensed therapist.

Members seeking one-on-one support can sign up for a personalized online treatment program. Treatment plans include options for online therapy with weekly or biweekly counseling, and physician care with medication management.

Licensed therapists and physicians empower members to reach their goals for sobriety or alcohol moderation with the support of evidence-based tools.

For those interested in medication to treat alcohol dependence, their physician will discuss FDA-approved prescription medication options. Members receive individual sessions with their treatment provider over video, no waiting room or expensive alcohol rehab required.

© 2021 Monument Inc.