What to Expect in the First Week of Quitting Alcohol
- Apr 6
- 3 min read
Updated: May 14
Thinking about quitting? Here’s what the first week is really like.
If you’ve decided to take a break from alcohol—or quit completely—you might be wondering what the first few days will feel like. Maybe you’ve tried before and know it’s hard. Maybe this is your first attempt and you’re unsure what to expect.
This guide walks you through what happens in the first week, so you can feel more prepared, less overwhelmed, and more confident taking the next step.
Quick Answer: What happens in the first week without alcohol?
Most people experience a mix of physical symptoms (like poor sleep, headaches, or fatigue) and emotional changes (such as anxiety, restlessness, or cravings). These vary depending on how much and how often you were drinking—but for many, the first week is the hardest.
It’s also the most important.
Day 1–2: Discomfort and Doubt
You might feel anxious, restless, tired—or unusually alert.
Some people experience headaches, sweating, or nausea.
If your drinking was heavy or regular, you may start to notice early withdrawal symptoms like tremors or irritability.
Sleep is often disrupted.
It’s common to start second-guessing your decision, especially if you feel physically unwell or emotionally unsettled.
If you experience confusion, hallucinations, or seizures—seek medical attention immediately. These can be signs of alcohol withdrawal syndrome (AWS), which can be serious.
Day 3–5: Cravings, Mood Swings, and Fatigue
Your sleep may still be poor, and your mood might fluctuate throughout the day.
Cravings often intensify during your usual drinking times, especially in the evening or after work.
Many people feel emotionally flat, irritable, or sensitive.
Mental fog and fatigue are common—especially if alcohol was your main way of coping with stress.
This is the time when many people relapse. Not because they’re weak, but because they don’t have the right tools or support.
Day 6–7: A Bit of Clarity, Still a Long Way to Go
You may begin to notice small improvements in your energy, focus, or digestion.
Sleep might start to feel more restful.
Emotionally, you may have moments of calm or hope, but also flashes of doubt or frustration.
Some people feel a sense of loss—missing the “reward” of a drink at the end of the day, or feeling bored without it.
This is when it helps to remind yourself: you’re not just quitting something—you’re making space for something better.
How to Make It Through the First Week
Keep things simple. Focus on eating well, drinking water, and getting through one day at a time.
Don’t go it alone. Whether it’s a coach, friend, or recovery program—support changes everything.
Avoid high-risk situations. Skip social events that revolve around alcohol until you feel more stable.
Plan your evenings. Cravings are often worse at night—have something else to look forward to.
Track your progress. Even if it’s just one line in a journal, noticing change helps build momentum.
What Comes Next?
Week two is often when people start to feel more physically stable—but the mental side of recovery is just beginning. You might feel better, but also realise just how much alcohol was helping you numb stress or avoid emotion.
That’s why it’s important to have a plan for what comes next.
You Don’t Have to Do This Alone
At Reset My Future, we work with people who are ready to stop drinking—but don’t want to go to rehab. If you’ve been thinking about quitting, but feel stuck or unsure how to get through the first week, we can help.
Our 12-week, one-on-one program is private, structured, and designed to help you stay in control without disrupting your life.
Book a free consultation today to talk about your options.
