How to Stop Drinking Alcohol Naturally: Home Remedies for Withdrawal & Cravings

Home remedies do not have a good basis of evidence to support their usage, and even though they might be well-meaning, they can do more harm than good.

Alcohol use can creep into your life slowly, making it challenging to identify when you have slipped from moderate social drinking to a pattern that impacts your health, relationships, and overall well-being. Whether you are questioning your drinking habits or have already recognized that you need to stop, a natural, holistic approach can support your journey.

Below, we discuss a variety of at-home remedies and techniques, including herbal supplements, meditation, and acupuncture, that may help you reduce or quit drinking. Remember, however, that serious alcohol dependence can lead to dangerous withdrawal symptoms, so medical guidance is strongly recommended.

Alcohol Withdrawal Symptoms

When people try to stop drinking after months or years of heavy alcohol use, the body can react dramatically. Alcohol depresses the central nervous system, which is why it can produce feelings of relaxation or sedation. Over time, the body comes to rely on alcohol to maintain a chemical balance, and removing alcohol disrupts that balance.

Common symptoms of alcohol withdrawal may include:

• Headaches
• Nausea or vomiting
• Tremors (shakiness)
• Sweating
• Anxiety, irritability or restlessness
• Rapid heartbeat
• Elevated blood pressure
• Difficulty sleeping or insomnia

These withdrawal symptoms usually begin within 6 to 24 hours after the last drink. They can vary from mild discomfort to severe medical complications, depending on how frequently or how heavily an individual has been drinking.

Alcohol Withdrawal Is Potentially Fatal

It is crucial to understand that alcohol withdrawal can be deadly if it is not managed properly. Some people experience a condition called delirium tremens (DTs), which can occur one to three days after the last drink. Delirium tremens can include severe symptoms such as:

• Hallucinations (seeing or hearing things that are not there)
• Extreme confusion
• High fever
• Seizures

Delirium tremens is considered a medical emergency, and it is one of the main reasons why professional guidance is important when attempting to quit drinking, especially if your alcohol use has been severe or prolonged.

A common misconception about “natural” or “at-home” detox methods is that you can manage severe withdrawal alone. It is critical to speak with a medical professional if you are dependent on alcohol. While the home remedies below may be used in conjunction with professional care or for mild, short-term use patterns, they are not a substitute for detox under medical supervision.

Herbal Remedies for Quitting Alcohol

Certain herbal supplements have gained attention for their potential to reduce cravings or support overall well-being during alcohol withdrawal. Keep in mind that while herbal remedies can play a supportive role, they are not magic cures. Each person’s situation is unique, and factors such as genetics, mental health, and social environment will also influence success in quitting alcohol.

Before taking any new supplement or herbal remedy, especially if you are on medication, consult with a healthcare provider to avoid adverse interactions or side effects.

Kudzu Flower

Kudzu, a vine native to Asia but now found in many parts of the United States, has a long history of use in traditional Chinese medicine. The kudzu flower and root are used to reduce alcohol cravings and lessen the intensity of some withdrawal symptoms.

• How it may work: Kudzu contains compounds called isoflavones (including daidzin and puerarin) that may reduce alcohol intake and cravings in both animal and some human studies. These compounds seem to increase blood flow to the brain, which may affect how alcohol interacts with neurotransmitters.
• Typical usage: Kudzu is available in powder, capsule, or tincture form. Always follow package directions or a healthcare provider’s guidance when using kudzu supplements.
• Side effects and precautions: Some people experience mild gastrointestinal discomfort or dizziness when using kudzu. If you have a hormone-sensitive condition (e.g., breast cancer), be cautious, as kudzu’s isoflavones can mimic estrogen.

Ashwagandha

Ashwagandha (Withania somnifera) is an adaptogenic herb commonly used in Ayurvedic medicine to help the body manage stress. Because stress and anxiety can fuel cravings and disrupt sleep, ashwagandha may be beneficial for people aiming to quit drinking.

• How it may help: Ashwagandha is believed to modulate the body’s stress-response system by reducing cortisol levels and supporting neurotransmitter balance. Lower stress and better sleep quality can help reduce triggers for alcohol consumption.
• Forms and dosage: Ashwagandha is commonly consumed as a capsule, powder, or tea. Typical dosage ranges from 300 to 600 mg daily, but recommendations can vary.
• Side effects and precautions: Ashwagandha is generally well-tolerated. Mild side effects include upset stomach or drowsiness. However, avoid use if you have hyperthyroidism or are taking sedative medications.

Milk Thistle

Milk thistle (Silybum marianum) is widely recognized for its liver-protective properties. Since chronic alcohol use can damage the liver, milk thistle is often used in holistic approaches to help the organ detoxify and regenerate.

• Benefits for quitting alcohol: Milk thistle contains silymarin, a compound that can promote liver cell repair and protect against toxins. Improved liver function can help reduce fatigue and gastrointestinal issues, which may bolster resolve when cutting back on alcohol.
• Usage: Standardized milk thistle extract supplements typically contain around 70–80% silymarin. Dosage recommendations often range from 140 to 210 mg taken two to three times daily. Always follow product guidelines or medical advice.
• Side effects: Milk thistle is generally safe, though some people experience mild diarrhea, nausea, or bloating. It can also interact with certain medications, including those processed through the liver.

St. John’s Wort

St. John’s Wort (Hypericum perforatum) is known for its potential antidepressant effects. Since depression and alcohol use disorders often co-occur, a botanical that supports a stable mood can be helpful during withdrawal and recovery.

• Potential benefits: St. John’s Wort may elevate serotonin levels, which can help reduce symptoms of mild to moderate depression. A more stable mood can reduce the urge to self-medicate with alcohol.
• Usage: This herb is available as a tea, capsule, or tincture. Doses range widely, from 300 to 1200 mg of standardized extract (0.3% hypericin) daily in divided doses.
• Important cautions: St. John’s Wort can interact with numerous medications, including antidepressants, birth control pills, and blood thinners. Always consult a healthcare professional before starting St. John’s Wort.

Meditation and Mindfulness

In addition to herbal supplements, meditation and mindfulness practices can be powerful tools in reducing alcohol cravings and managing withdrawal symptoms. These methods help shift the body and mind toward a state of calm, reinforcing healthier coping mechanisms for stress, anxiety, and other triggers that may lead to drinking.

• Mindfulness-based relapse prevention: This approach teaches people to observe cravings without acting on them. By focusing on the present moment and recognizing urges as transient thoughts, you can decrease their power.
• Breathing exercises: Simple deep-breathing techniques reduce heart rate, blood pressure, and stress hormones. Practicing mindful breathing for a few minutes each day can help you manage cravings.
• Guided imagery or visualization: Using soothing imagery or setting an intention can reduce stress levels. Visualizing yourself successfully saying no to alcohol or having a fulfilling life free from addiction can strengthen resolve.
• Starting a daily practice: Even five to ten minutes of meditation each morning can have a cumulative effect. As you progress, consider longer sessions or mobile apps that offer guided meditations tailored to substance use recovery.

Meditation and mindfulness, when combined with medical support, can help you break the cycle of reaching for a drink to manage challenging emotions or situations.

Lifestyle Changes

Changing your daily habits and environment can support your goal of quitting alcohol. While these changes may sound straightforward, they have a profound impact on your ability to sustain long-term sobriety or reduced drinking.

Nutrition and Hydration

• Whole foods: Consuming nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins helps stabilize blood sugar levels and mood. Balanced nutrition can help curb cravings and restore energy depleted by chronic alcohol use.
• Adequate hydration: Alcohol is dehydrating, and dehydration can exacerbate headaches, fatigue, and irritability. Drinking enough water (at least eight 8-ounce glasses per day) flushes toxins and supports metabolism.
• Key vitamins and minerals: Heavy drinking can lead to deficiencies in B vitamins, magnesium, and zinc. Talk to a healthcare provider about supplementation if your levels are low.

Exercise and Physical Activity

• Physical benefits: Regular exercise can improve energy levels, reduce stress, and restore damage to body systems affected by alcohol.
• Mental health benefits: Exercise triggers the release of endorphins, which can stabilize mood and reduce anxiety. Even a daily walk can make a noticeable difference in managing cravings.

Sleep Hygiene

• Consistent schedule: Go to bed and wake up at the same time every day. Alcohol disrupts sleep architecture, so a stable schedule helps reestablish healthy sleep patterns.
• Create a restful environment: Keep your bedroom cool, dark, and quiet. Avoid screens for at least 30 minutes before bedtime.
• Avoid caffeine in the afternoon: If you’re struggling with insomnia, limiting caffeine can help you fall and stay asleep.

Identify and Avoid Triggers

• People and places: If social situations or certain friends encourage heavy drinking, consider limiting contact while you focus on recovery.
• Establish new routines: Replace happy hour with a yoga class or an evening walk. Identifying alternative activities helps break old habits.

Build a Supportive Network

• Family and friends: Let loved ones know you are quitting or reducing your alcohol use. Their understanding and encouragement can be invaluable.
• Accountability partners: Find someone to check in with regularly, whether it’s a close friend or a mentor in a recovery group.

Online Support to Stop Drinking Alcohol

In today’s digital age, online resources offer convenient ways to connect with professionals and peers who understand what you are going through. Whether you choose to supplement face-to-face care or engage in exclusively virtual options, online support can be a critical lifeline in the quitting process.

Support Groups

Online support groups bring together individuals who share similar goals and experiences, allowing you to learn from others’ stories and strategies:

• Forums and social media groups: Platforms like Reddit and Facebook have sobriety-focused groups. They are easy to access, although it’s essential to vet any advice you receive for safety and accuracy.
• Video meetings: Many Alcoholics Anonymous (AA) groups and non-12-step alternatives like SMART Recovery now offer virtual meetings. These regular sessions provide consistent support without the need for travel.
• Accountability and anonymity: Online groups are often more flexible and anonymous than in-person meetings, which can be beneficial if you have a busy schedule or concerns about privacy.

Therapy

Therapy and counseling can be conducted online through telehealth platforms, making it easier than ever to access professional mental health care:

• Cognitive Behavioral Therapy (CBT): A structured, goal-oriented approach that helps you recognize how thoughts influence emotions and behaviors. Online CBT can teach you techniques to cope with stressors and triggers in real time.
• Motivational Interviewing (MI): Focuses on identifying and strengthening personal motivation for change. An online counselor can help you resolve ambivalence about stopping drinking.
• Family or couples therapy: Alcohol use affects relationships, and family-based online therapy sessions can help address underlying issues and improve household dynamics.

Intensive Outpatient Treatment

For those seeking a higher level of care but still wishing to maintain their work, family, or personal commitments, intensive outpatient programs (IOPs) can be a great solution:

• Structure: IOPs typically involve multiple therapy sessions per week, group counseling, and educational modules. They offer robust support while allowing you to live at home.
• Virtual IOPs: Some treatment centers now provide virtual IOPs, enabling participants to receive structured treatment entirely online. This can be beneficial if you live in a remote area or cannot travel.
• Holistic approach: IOPs often combine various therapies, including evidence-based methods (CBT, DBT) and complementary treatments like mindfulness. This integrated approach can address the physical, emotional, and psychological facets of addiction.

Acupuncture

Acupuncture, an ancient practice rooted in Traditional Chinese Medicine, involves inserting fine needles into specific points of the body. Research suggests acupuncture may help reduce anxiety, pain, and other withdrawal-related discomforts, supporting sobriety.

• Balancing energy (Qi): In Traditional Chinese Medicine, alcohol misuse is sometimes associated with an imbalance or blockage of energy (Qi). Acupuncture aims to restore this balance, potentially easing symptoms like irritability, anxiety, and insomnia.
• Evidence-based relief:
  • Some studies indicate that acupuncture releases endorphins, which can help manage stress and alleviate pain.
  • Acupuncture has also been shown to support mental clarity and reduce cravings by modulating neurotransmitter production.
• Typical treatment plan:
  • Frequency: Sessions might be once or twice a week in early recovery, then adjusted based on progress.
  • Ear acupuncture (NADA protocol): A specific protocol used by many addiction treatment centers involves placing needles in five points on the ear. This approach may help alleviate withdrawal symptoms and curb cravings.
• Choosing a practitioner: If you decide to explore acupuncture, look for a licensed or certified practitioner familiar with supporting addiction recovery. They can design a treatment plan that complements other methods, whether herbal remedies, counseling, or lifestyle changes.

Putting It All Together: A Holistic Approach to Alcohol Recovery

Quitting alcohol naturally involves multiple components, working in tandem to foster physical, emotional, and mental well-being. When considering the suggestions in this article:

• Seek professional advice first: Always consult a healthcare professional before abruptly stopping alcohol, especially if you have been drinking heavily. They can guide you on whether medication, supervised detox, or additional support is necessary.
• Combine strategies: Herbal remedies, mindfulness, acupuncture, and lifestyle changes are most effective when paired with evidence-based treatments like therapy or structured outpatient programs. Recovery often requires a multifaceted plan.
• Stay connected: Whether in-person or online, social support increases the likelihood of long-term success. Engage in support groups, share your goals with friends or family, and do not hesitate to reach out when you feel vulnerable.
• Celebrate small victories: Recovery is a process with ups and downs. Instead of becoming discouraged by a lapse or slow progress, focus on every step forward. Each sober day, each successfully managed craving, is a step toward a healthier, alcohol-free life.
• Practice self-compassion: Quitting alcohol can be an emotional journey. Embrace moments of struggle as opportunities to learn more about your triggers and resilience. Acknowledge that sustainable recovery takes time.

Taking your recovery into your own hands may be tempting, but it’s not worth putting yourself through an incredibly dangerous process for an uncertain reward. Instead, call The Recovery Village. They have experienced health care and mental health professionals standing by to answer your questions about proper alcohol treatment and why home remedies for alcohol withdrawal don’t work. All it takes is one phone call, and your health and recovery will be in the hands of people who know how to help you.