Daybreak guides
What to expect, how to handle urges, and how to support someone who is quitting. General information, not medical advice.
Quitting alcohol
To quit drinking, take it one day at a time. Tell someone you trust, clear alcohol out of your home, plan the hours you usually drink and check in honestly each day. If you drink heavily or every day, talk to a doctor or a health service before you stop suddenly, because alcohol withdrawal can be dangerous.
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Cravings and urges
Urge surfing means noticing a craving, staying with it and watching it rise, peak and ease instead of acting on it. Breathe slowly, notice where you feel the urge in your body and give it a few minutes. Cravings often pass, though how long they last varies by person and situation.
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Vaping and nicotine
To quit vaping, pick a start day, remove your devices and refills, and expect cravings, restlessness and low mood for a while. Health Canada says withdrawal is common and not dangerous, and cravings fade with time. Talk to a pharmacist or doctor about quit aids, and use quit services if you want support.
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Gambling recovery
To quit gambling, remove easy access, tell someone you trust, plan for your urges and get professional support. Cognitive behavioural therapy has the strongest research support, and peer groups such as Gamblers Anonymous can add support. Recovery takes time, and a helpline can point you to local help.
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Social media habits
To quit social media, decide how far you want to go, whether a pause, firm limits or full removal. Turn off notifications, move the apps off your home screen, keep your phone out of the bedroom and plan what to do instead. Check in daily so you can see your progress honestly.
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Milestones
Common sobriety milestones are 24 hours, 7 days, 30 days, 60 days, 90 days, six months and one year. They matter because they make progress visible. You choose which ones to mark and how, and celebrating the first day counts as much as celebrating the first year.
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Supporting someone
To support someone quitting drinking, ask how you can help, listen without judgment, offer alcohol-free company and keep your own boundaries. Avoid nagging, checking up or pushing them to stop suddenly if they drink heavily, because that can be dangerous. Encourage them to see a doctor, and look after yourself too.
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Relapse prevention
A relapse prevention plan lists your triggers, your early warning signs, the coping skills you will use and the people you will contact. Write it while you feel steady, keep it somewhere easy to find and review it regularly. If you slip, treat it as information and ask for support.
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