Don’t press the ‘stuff it!’ button

Dr David McLaughlan, addiction psychiatrist and founder of the Curb app, says: “Sometimes when we have a small slip up, it’s tempting to throw in the towel and completely abandon our good intentions and indulge in a full-on binge. I call this ‘pressing the stuff-it button’. However, this all-or-nothing type of thinking is actually a classic cognitive distortion which leads to permissive thoughts – cognitive behavioural therapists see this often in addiction. Remember: if you slip up, don’t throw in the towel. Treat every day as a new day and an opportunity to win.”

Adopt an abundance mindset

“Stop dwelling on all the things you’re missing out on by not drinking, and try focusing your attention on all the things you’re going to gain,” suggests Dr McLaughlan. “Quitting drinking is transactional: when you give up alcohol you get lots back in exchange. More spare cash, better sleep, clearer skin, increased focus and emotional regulation, improved immune responses and increased fertility.”

Befriend reality

It helps to set realistic targets, says Dr Ute Liersch, counselling psychologist at The Soke. “Start by asking: what’s the best I can do on a difficult day? No grand gestures, no sweeping overhauls – just a realistic baseline you can stick to, even when the going gets tough.”

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