Quit Drinking on Your Own: A Guide to Independent Recovery With Medical Support

Quitting drinking on your own is possible for many people, especially with medical support that doesn't require group meetings or residential treatment.

What You'll Discover:

• Whether quitting drinking on your own is realistic for your situation.

• Safety considerations you need to understand.

• How to set yourself up for success.

• The role of medication in independent recovery.

• Strategies for managing cravings and triggers.

• When to seek additional help.

• How telehealth makes self-directed recovery more effective.

Many people want to quit drinking but don't want to attend meetings, go to rehab, or share their struggles with strangers. According to the National Institute on Alcohol Abuse and Alcoholism, multiple effective treatment approaches exist, and formal programs aren't the only option.

Quitting on your own doesn't mean quitting without any help. It means taking a self-directed approach with the support that makes sense for you.

Can You Really Quit Drinking on Your Own?

The first thing to know is that many people do successfully reduce or stop drinking without formal treatment programs. Research shows that "natural recovery" without treatment is more common than many people realize.

Factors that support successful self-directed recovery:

• Mild to moderate rather than severe alcohol problems

• Shorter drinking history

• Strong motivation for change

• Stable life circumstances

• No physical dependence (no withdrawal symptoms)

• Good overall health

• Access to medical support if needed

Factors that suggest more structured support may be helpful:

• Severe alcohol use disorder

• Long history of heavy drinking

• Physical withdrawal symptoms when not drinking

• Previous failed attempts to quit on your own

• Co-occurring mental health conditions

• Unstable living situation

• Limited social support

Something to consider is that "on your own" exists on a spectrum. You might work with a telehealth physician for medication without ever attending a group. You might use an app for support without seeing a therapist. The key is finding the level of support that works for you.

Safety Considerations Before You Start

So, is it safe to quit drinking on your own? The short answer is that it depends on your drinking pattern.

Low risk for dangerous withdrawal:

• Drinking less than 8 drinks per week (women) or 15 drinks per week (men)

• Not drinking daily

• No history of withdrawal symptoms

• Able to go a day or two without alcohol without problems

Higher risk requiring medical oversight:

• Daily heavy drinking (6+ drinks per day)

• Drinking heavily for months or years

• Previous withdrawal symptoms (shaking, sweating, anxiety when not drinking)

• Previous severe withdrawal complications (seizures, delirium tremens)

• Significant health conditions

If you're in the higher risk category, don't quit abruptly without medical guidance. Alcohol withdrawal can be medically serious. A physician can assess your risk and provide appropriate support.

Even if you plan to quit on your own, consulting a doctor first is wise. They can evaluate your situation, check for health issues, and prescribe medication that makes quitting easier.

Setting Yourself Up for Success

Quitting drinking on your own requires preparation. Random attempts without planning rarely succeed.

Remove alcohol from your environment:

• Clear your home of all alcohol

• Avoid places where you typically drink

• Change routines associated with drinking

• Stock alternative beverages you enjoy

Set a clear quit date:

• Choose a specific day to stop

• Pick a time without major stressors if possible

• Tell at least one person your plan

• Clear your schedule for the first few days

Prepare for withdrawal and cravings:

• Have over-the-counter remedies for minor discomfort

• Stock easy, healthy foods

• Plan activities to distract yourself

• Know the warning signs that require medical attention

Identify your triggers:

• Times of day you typically drink

• Emotional states that lead to drinking

• Social situations where you drink

• Physical sensations you associate with wanting alcohol

Plan alternative coping strategies:

• What will you do when stress hits?

• How will you handle social events?

• What activities will fill the time you used to spend drinking?

For more detailed strategies, see our article on tips for quitting alcohol.

The Role of Medication in Independent Recovery

Medication is one of the most effective tools for quitting drinking on your own. It addresses the biological aspect of alcohol cravings without requiring group meetings or counseling.

How naltrexone helps:

Naltrexone is an FDA-approved medication that blocks opioid receptors in the brain. When you drink with naltrexone in your system, alcohol doesn't produce the same pleasurable effects. Over time, cravings naturally decrease because the brain unlearns the association between alcohol and reward.

Why medication suits self-directed recovery:

• Taken as a daily 50mg tablet (simple and private)

• Available via telehealth without in-person visits

• Reduces cravings so willpower isn't your only tool

• Works whether your goal is abstinence or moderation

• Provides significant support without group participation

What to expect:

Many people find that naltrexone makes quitting dramatically easier. The intense cravings that derailed previous attempts become manageable. Drinking becomes less interesting.

Research shows that people taking naltrexone have significantly fewer drinking days and heavy drinking days compared to those relying on willpower alone.

Our article on how naltrexone helps you regain control explains the medication in more detail.

Managing Cravings and Triggers

Cravings are the biggest challenge when quitting drinking on your own. Understanding how to handle them is essential.

Cravings are temporary:

• Most cravings last 15 to 30 minutes

• They peak and then subside

• Riding out a craving weakens future cravings

• Every craving you survive makes the next one easier

Strategies for managing cravings:

• Distraction - Do something engaging to shift your focus

• Delay - Tell yourself you'll have a drink in 30 minutes, then reassess

• Deep breathing - Physiological calming reduces craving intensity

• Drink something else - Have a non-alcoholic beverage ready

• Distance - Remove yourself from triggering situations

Handling triggers:

• Recognize your specific triggers through observation

• Develop a specific plan for each trigger

• Avoid high-risk situations early in recovery when possible

• Practice alternative responses until they become automatic

If it seems like cravings have too much power, that's where medication helps. Naltrexone reduces craving intensity, making these strategies more effective.

When to Seek Additional Help

Quitting drinking on your own is appropriate for many people, but sometimes additional support is needed.

Seek medical attention if:

• Withdrawal symptoms are severe (seizures, hallucinations, extreme confusion)

• Symptoms are worsening rather than improving

• You're unable to keep food or fluids down

• You have serious health conditions that might complicate withdrawal

Consider additional support if:

• Multiple attempts to quit on your own haven't worked

• Cravings remain overwhelming despite medication

• Underlying mental health issues need addressing

• You lack social support and feel isolated

• Life circumstances make staying sober very difficult

All that said, seeking additional help isn't failure. It's recognizing what works for your situation. Many people start with self-directed recovery and add support as needed.

How Telehealth Makes Self-Directed Recovery More Effective

Telehealth bridges the gap between completely alone and formal treatment programs.

What telehealth offers:

• Medical evaluation from home

• Prescription for naltrexone without in-person visits

• Coaching support via video call

• Check-ins to monitor progress

• Guidance when challenges arise

Why it works for independent-minded people:

• Complete privacy (no one knows you're getting help)

• No group participation required

• Flexible scheduling around your life

• Professional support without program commitment

• Control remains in your hands

For that reason, programs like Choose Your Horizon are designed for people who want to quit drinking on their own but benefit from medical support. You get the medication and guidance that improve success rates without the aspects of traditional treatment that don't appeal to you.

Taking the Next Step

Quitting drinking on your own is possible, especially with medical support like naltrexone that addresses the biological aspect of cravings. Understanding safety considerations, preparing properly, and having strategies for managing triggers all improve your chances of success.

If you want to explore how medication could support your self-directed recovery, take the online Alcohol Use Assessment to see if naltrexone might be right for you.