Alcohol: Cut Down. Stop. Stay Stopped. by J.S. McInally - HTML preview
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Contents
- Foreword
- Preface
- Introduction
- Medical Safety Information
- How To Use This Book
- PART 1: HOW TO CUT DOWN ON DRINKING ALCOHOL
- Chapter 1: Alcohol Use Disorder in Plain English
- Chapter 2: Why You Drink The Way You Drink
- Chapter 3: Brain Basics That Actually Help You
- Chapter 4: Cut Down or Stop?
- Chapter 5: The “Feel Better First” method
- Chapter 6: Physical Supports That Reduce Cravings
- Chapter 7: Anxiety While Cutting Down (and why alcohol makes it worse)
- PART 2: HOW TO STOP DRINKING ALCOHOL
- Chapter 8: Stopping Is Simple, But It’s Not Easy
- Chapter 9: Alcohol Withdrawal and Detox Safety (what happens and why)
- Chapter 10: First Week After Stopping
- Chapter 11: Cravings and Urges
- Chapter 12: Sleep (because tired people relapse)
- PART 3: HOW TO STAY STOPPED
- Chapter 13: Early Recovery Brain Changes (why you feel bored, flat or restless)
- Chapter 14: Changing How You Feel Without Alcohol (the real goal)
- Chapter 15: Behavioural Change Is The Key
- Chapter 16: Recovery Plan vs Relapse Prevention
- Chapter 17: The Natural Highs System
- Chapter 18: Thinking Errors (Cognitive Distortions)
- Chapter 19: Anxiety In Sobriety (and Treatment)
- Chapter 20: The “Next 60 Minutes” Plan
- Chapter 21: Goals and Rebuilding a Sober Life
- Chapter 22: Life Events and Triggers
- Chapter 23: Alcohol Support Options
- PART 4: TOOLS - PRACTICAL RECOVERY SKILLS
- TOOL 1: Alcohol and Sleep
- TOOL 2: Cravings and Urges
- TOOL 3: Overcoming Anxiety
- TOOL 4: Thinking Errors
- PART 5: HOW TO HELP A LOVED ONE
- Chapter 24: What You Can and Can’t Control
- Chapter 25: How to Approach
- Chapter 26: Safety, Crisis And When To Get Help
- Chapter 27: Support For You (The Loved Ones)
- APPENDICES
- APPENDIX A: HIGH ANXIETY & PANIC SPIKES
- APPENDIX B: MEDICAL ALCOHOL DETOX
- APPENDIX C: SPECIFIC & NON-SPECIFIC AUD MEDICAL SUPPORT
- APPENDIX D: THERAPEUTIC RECOVERY OPTIONS
- APPENDIX E: NUTRITION, VITAMINS AND SUPPLEMENTS
- APPENDIX F: TRAUMA & AUD
- APPENDIX G: WOMEN & AUD
- APPENDIX H: DOPAMINE & AUD
- APPENDIX I: ALCOHOL & NEUROBIOLOGY
- APPENDIX J: FAQs
- APPENDIX K: GLOBAL RESOURCES
- APPENDIX L: LOW-RISK DRINKING GUIDELINES
- APPENDIX M: THE SCIENCE AND EVIDENCE
- ENDNOTES & REFERENCES
- ABOUT THE AUTHOR
