How To Stop Drinking? Your PAUSE Power

9am. Today is the day you won’t have that glass of wine at ‘Wine O’Clock’, usually a loosely acceptable 6pm.  Maybe you drank too much last night. Maybe your waistband has more of a bite to it then the expected nibble.  Only you know – although you may also have the creeping dread that others might also know too after last night……. Anyhoo.  Today’s the day.  No more booze.

11am. Nope, still not drinking tonight.  Feeling better, a few strong coffees inside you, maybe a pastry to replace the lost carbs, a nice little sugar spike to lift you up.  Better still, you were really on it this morning and ate something that has actually benefited you, think eggs or porridge.  Whatever, your resolve is strong.

4pm.  God you’re tired/bored/fed up, or even had a great day.  For good or bad, a glass of wine is in order.  You need and/or deserve it and, “What the heck, you don’t have a problem with alcohol and you’re only going to have the one (thankfully a bucket sized one with your new on-trend  wine glasses….)

Sounding a depressingly familiar cycle?  It was mine.

So, where has your resolve gone?  The fact is that, even though you don’t articulate or acknowledge the thoughts, you feel you have no choice but to drink.

All the self-justifications you come up with are designed to hide the fact that wine has started to control you.  Your ‘good reasons’ for drinking are trying to protect you from a knowledge that will cause you pain.  It’s not you, it’s how our brains work.

Breaking News! Even if this cycle happens every day, you can change your drinking, and simply, when you understand how.

There is always a space, a pause, between your ‘I need a drink’ hijacked thoughts and the physical act of picking up the bottle, pouring a glass and then drinking it, and in that pause is immense power.

In that pause is who we want to be, the non-drinker in control of our actions, the more engaged parent and partner, with healthier self-esteem, self-respect and a looser waistband.  In that pause is US.

Pausing before taking action changes everything, instantly.

I remember on the few occasions I was able to not drink, that I used the pause.  I didn’t know it then, it came as one of my insights, but it resonates completely now and it works.

The truth is that I couldn’t have stopped my drink cycle once the bottle, not even the glass was in my hand, but I could stop before I picked up the bottle.

I could, and did, for some reason and out of nowhere,  take a few deep breathes, remember through the storm clouds of my addictive thinking, who I wanted to be, acknowledge the damage my drinking was causing and understand completely that it would only make everything worse.  I could even, and this is probably the most powerful part, grasp a glimpse of who I really was.  And I could, in that moment, in that pause, not pick up the bottle.

Yes, I always felt shaky afterwards, but shaky with relief, not desire for alcohol.  I clearly remember my watery, tearful smile of truimph in the mirror, but I didn’t understand what emotional acrobatics had taken place. And, as usual, the not knowing, meant not understanding and so I couldn’t move forward and repeat the cycle.   I had no insight and no awareness.  I do now.


Practice Your PAUSE

The next time the thoughts of “I need a drink” come.  PAUSE.  Ask yourself, “Why do I need a drink?”

Before you mindlessly reach for the bottle, the glass.  PAUSE. Ask yourself, “What will happen if I do drink?”  and “What will happen if I don’t?”

Recognise your thoughts for what they are.  Yes, they are, for now, a habit, a repeated behaviour but you have the choice to act on them or not.  They have no physical expression unless you give it to them.  PAUSE

Recognise that the feelings/emotions you want to avoid, will pass.  You know they do.  They always do. PAUSE

Then breathe slowly and deeply, still your mind, let your thoughts drift to a beach, a sunny day, your children laughing,  whatever makes you happy.  This will change your emotional state.  Hug yourself in comfort if necessary and remember who you really are, not how repeating your habit makes you feel. PAUSE, then act.


The pause allows you to think clearly, it allows you to see the urge for what it is and the reality of what it offers.  In seeing your urges for what they are, simply thoughts, they become weaker, you become stronger and  you will be free x

As with any new practice, PAUSING may feel strange, but it will also feel empowering. It does work and every successful pause makes the next one easier.

Love & respect

If you would like to know how I help clients, check out my Working With Me page.

If you want to know a little more about how I overcame 27 years of alcoholism, take a look at my book, This Isn’t Me

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