How to Quit Drinking Without AA

This web page contains the following four sections:

•  About this Book
•  What Others Have Said about It
•  Table of Contents
•  Introduction from the Book

1997, Revised 2nd Edition Three Rivers Press (A Div of Random House) 322 pages, $15.95 U.S., $23.95 Can. *Over 100,000 copies sold!*

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About this Book

When you use the right techniques, you can take control of your recovery. In How to Quit Drinking Without AA, you'll find a proven, easy-to-follow formula for success.

This book serves as a complete self-help guide for breaking the alcohol addiction. With it, you'll learn how to:

•  free yourself from alcohol 

•  stop your cravings for alcohol

•  make key changes to ensure your success

•  plan your own personal approach

•  choose specific methods that will work for you

•  handle any problems that arise

•  regain your strength 

•  undo the damage caused by alcohol

•  revitalize yourself emotionally and physically

With this program, you choose what works best for you from over 100 proven techniques. The book serves as your "personal guidebook" with 32 checklists, tests, and worksheets. 

This is a book that helps you gain power over alcohol. It helps you get sober... and stay that way.

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What Others Have Said about the Book How to Quit Drinking Without AA

The following are excerpts from book reviews and articles...

"A step-by-step recovery book with checklists, worksheets, and exercises to meet social, emotional, nutritional, and spiritual needs. Dorsman guides readers through stages to discover how much they need alcohol, whether they want to quit drinking, and the best way to do so."
-Mike Snider
USA Today

"Dorsman's plan for quitting alcohol is heavily behavioral; beginning with diet and exercise programs, finding different ways to cope with urges, new ways to deal with anxiety, anger, depression... Most of all he challenges drinkers to come to the conclusion he reached a dozen years ago: The benefits of drinking are not worth the problems drinking causes."
-Darrell Sifford
The Philadelphia Inquirer

"The premise of this guide is that the individual is responsible for his own health. It offers a thorough approach, backed with practical guidelines and techniques... Can be a helpful companion to the AA program."
-Richard Peck
Addiction & Recovery Magazine

"The author plainly cares for his audience, clearly states the magnitude of the problem and offers a well defined road to recovery. Dorsman knows of what he speaks and offers hope to millions of Americans. All of us laughed at the creative brilliance of W.C. Fields, but his tragic death was no laughing matter. Alcoholism does not have to be a killer and Jerry Dorsman's book can be an important first step in saving many lives. A very well done work and highly recommended."
-Al Ralston
The Coast Book Review

"(This book) finds the right blend of substance and simplicity... bubbling with resources... a worthwhile addition to today's addiction literature."
-Bill Thompson
Natural Health Magazine

"The author has done a service in drawing attention to the physical aspects of recovery; his book is full of useful information and should improve the effectiveness of any recovery program."
-Jim O'Brien
Your Health Magazine

"Once the need to quit drinking has been established by the first couple of chapters, the journey to breaking the habit, healing and building inner strength begins. Chapters include worksheets, practice exercises, and exhaustive lists of helpful hints and techniques."
-Wendy Hiester Gilbert
Cecil Whig Newspaper

"How to Quit Drinking Without AA offers a self-help approach which can be used with or without affiliation with AA. Ths book provides the latest facts on alcoholism, new treatment methods and an organized plan to help you quit drinking. If you're serious about quitting drinking, this book deserves to be a member of your personal support group."
-Ed Anderson
Recovery & Beyond

"A complete self-help guide to quitting drinking... focuses on techniques to rejeuvenate the body, improve health, and heal internal problems during recovery."
-Hal Hager
Forecast Magazine

"Dorsman has developed a five point program that, among other things, doesn't insist the recovering person attend meetings, an important point for loners; does inform him or her about health and diet specifics during recovery; doesn't moralize; does utilize alternative health resources; doesn't keep one focused on drug and alcohol avoidance; does help identify and make key necessary lifestyle changes--such as diet, relaxation, building inner strength--through information, worksheets and self-tests; doesn't keep one a fearful, lifelong member of an organization; does have a spiritual component, but not a God-He focus... After careful examination of this program, I give it my endorsement as a creative and constructive alternative to AA."
-Audrey DeLaMartre
The Phoenix

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Table of Contents

Your Guide to Recovery

Preface

Introduction: How this Book Can Help

PART ONE: WHAT DOES ALCOHOL MEAN TO YOU?

Chapter 1: New View of Alcoholism

A Way of Coping
Something You Learned
A Non-Alcoholic Part of You
Your Own Special Struggle
A Physical Addiction
A Disease Controlled by Diet

Chapter 2: Are You an Alcoholic Drinker?

You’re the Best Judge
Test for Alcoholism #1: One Question
Stop Hiding
Worksheet #1: Denials and Excuses
Now Take Another Look
Test for Alcoholism #2
What’s the Verdict?

Chapter 3: Are the Benefits Worth the Problems?

The Benefits of Drinking
Worksheet #2: My Reasons for Drinking
The Problems It Causes
Is Alcohol Hurting You More Than You Know?
Practice #1: Dialogue with Body
Alcohol and Your Health
Checklist #1: Checklist of Medical Problems
Will You Need In-Patient Care When You Quit?
Your Evaluation of the Problems
Worksheet #3: Problems You’d Like to Avoid
Do You Want to Quit?
Worksheet #4: Reasons for Quitting

PART TWO: PLANNING YOUR OWN PERSONAL APPROACH TO QUITTING

Chapter 4: What About AA?

How AA Can Help
Practice #2: Try a Few Meetings
Problems with AA
It’s Your Choice
Worksheet #5: My Decision about AA

Chapter 5: How to Break a Habit

All About Habits
Breaking Habits, Making Changes
Practice #3: Pick a Few Habits and Break Them
What Else Can You Do?
Checklist #2: Alternatives to Drinking
Yes You Can Change

Chapter 6: Healing Through Diet

The Importance of Diet
A Matter of Balance
Recommended Foods and Beverages
Healthful Ways of Cooking and Eating
To Supplement or Not to Supplement
How to Make the Change
How to Handle Cravings
Practice #4: Start Your New Diet

Chapter 7: Building Inner Strength

Exercise
Worksheet #6: Plan Your Own Exercise Program
Practice #5: Begin Doing It
Relaxation Techniques
Checklist #3: Relaxers: What Works Best for You?
Assertiveness Training
Practice #6: Assertive Responses: How to Remain Centered
Stress Management and Coping Techniques
Checklist #4: 22 Surefire Stress Reducers
Friendship
Practice #7: Find at Least One Good Friend

Chapter 8: 30 Additional Ways to Renew Yourself

The Amazing Success of Acupuncture
Massage...for Health and Relaxation
Biofeedback
Bodywork/Body Movement
Hypnosis
Autogenic Training/Self-Hypnosis
Visualization
Affirmations
Subliminal Suggestion
A Clinic or a Live-In Program
Solitude and Self-Reflection
Healing with Laughter
Turn Off the TV
Fasting
Intestinal Cleansing
Herbal Remedies
Aromatherapy
Homeopathy
Chiropractic
A Chemical Alternative to Drinking
Alternative Approaches to Quitting Drinking
Counseling/Psychotherapy
Group Therapy
Light Therapy
Expressive Art Therapy
Hug a Friend
Religion
Spiritual Healing
Charity/Altruism
Growing in Love
Worksheet #7: Which Techniques Will You Do?

PART THREE: QUITTING AND MAKING IT WORK FOR YOU

Chapter 9: Okay Pick a Day

Use Everything You’ve Learned So Far
Worksheet #8: Your Master Plan
Promise Someone
Make a Contract
Worksheet #9: Contract to Quit Drinking
Pick a Day and Quit
Worksheet #10: Your Day

Chapter 10: Getting a Successful Start

Coping with Urges
Worksheet #11: 169 Ways to Cope with Urges
How Close Can You Get to Alcohol?
Practice #8: Avoiding Drinking Situations
For Anyone Who Asks You...
Checklist #5: Why I’m Not Drinking

Chapter 11: 15 Common Problems and How to Solve Them

Anxiety
Depression
Anger
Disturbed Sleep
Guilt
Overeating
GI Distress
Visions, Hallucinations
Fuzzy Thinking
The Same Old Family Situation
Sex
Friends
Setbacks
Slips
Celebrations

Chapter 12: Enjoying the Benefits of Not Drinking

Two Big Benefits
Worksheet #12: How Much Time Do You Save?
Worksheet #13: How Much Money Do You Save?
You Deserve a Reward
Checklist #6: Claim Your Prizes
Having Fun
Worksheet #14: The Benefits of Not Drinking

Chapter 13: Inspirations to Help Make Quitting Easier

Do One Thing at a Time
All Things Come to Those Who Wait
Old Endings Are New Beginnings
Everything Changes
Don’t Take Anything Too Seriously
Live this Very Moment
You Can’t Have Everything All at Once
Hear the Truth Within
Your Life Is as Long as You Want It to Be
You Can Have this Day for Free

Chapter 14: Making Your Life a Success

What Are Your Important Goals?
Worksheet #15: Personal Life Goals
Getting What You Want and Getting Good Results Without Alcohol

Chapter 15: Feeling Free

Open Spaces
Steering Clear of Trouble
Practice #9: Three Ways to Keep Your Freedom
A New You

After Word: Congratulations

Recommended Reading/Bibliography

Index

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Introduction

How This Book Can Help

If you ask someone how to quit drinking, most often you’ll hear, “Go to AA” Yet among those who need the help, hardly anyone wants to go.

 For more than 50 years, Alcoholics Anonymous has been the most recommended approach to quitting drinking. But only 5% of Americans with serious drinking problems belong to AA. Furthermore, among those who join, less than 12% remain in the program for more than three years. These numbers have been proven over and over by numerous studies, including AA’s own triennial surveys of its membership.

So let’s face it. AA misses the vast majority of alcoholics. It simply doesn’t work for about 95% of those who need the help.

You may be one of them. For your own reasons, you may have already decided AA is not for you. In that case, you will surely welcome a new approach to cure yourself of alcoholism.

Clearly an alternative is needed, now more than ever. In spite of AA, alcoholism has reached epidemic proportions. Recent statistics show that 19-20 million Americans have serious drinking problems, including 5 million teenagers. And the numbers continue to rise.

The Alcoholism Epidemic

In the U.S., there are about 100 million adult drinkers and 50 million non-drinkers. If you’re a drinking adult, chances are better than one in ten you’re an alcoholic drinker.

Among teenagers the odds are worse. About three in ten have serious problems with alcohol.  Moreover, the average age for starting drinking keeps dropping. Kids aged 10-14 are now drinking, and many of them become addicted at this young age. Two decades ago, the average starting age was 14-18.

Trapped in addiction, life becomes a desperate but oddly thrilling struggle against death. To be sure, the death threat cannot be taken lightly. Considering direct and indirect deaths, alcoholism claims more lives every year than any other disease.

In recent years, about 100,000 Americans per year die from alcohol-related causes. Alcoholic drinking increases the risk of death from heart disease, cirrhosis, cancer, mental disorder, immune deficiency diseases (including AIDS), and scores of other physiological problems. In addition, alcohol is implicated in half of the driving fatalities, up to 70% of drowning deaths, and about 30% of all suicides. Also, studies among convicted criminals show that heavy drinking contributes to nearly a third of the nation’s burglaries, rapes, and assaults.

Presently, the average cost of alcoholism runs an estimated $117 billion annually. This includes medical bills, time lost from work, decreased job efficiency, support for families, and property damage.

But here’s the deepest tragedy: Alcoholism causes turmoil and disruption among family members and leaves emotional scars that can last a lifetime. Uncontrolled drinking accounts for about 40% of family court cases, 25%-50% of violence caused between spouses, and about 30% of child molestation cases. A 1987 poll showed that one in four families has a problem with alcohol in the home. Alarmingly, this rate has doubled since 1974.

One serious question arises: If alcohol compromises our emotional and physical health so drastically, why isn’t it easy to quit drinking? Obviously, knowing the dangers isn’t enough.

If you are a problem drinker who wants to quit, somewhere deep inside you have to make a decision.  And that’s where the trouble starts. You know alcohol doesn’t just hurt you—it helps you too. You have too many good reasons not to quit.

Why Not Quit? 

When addicted, you adjust your entire life to alcohol. Why not? It helps you—so you keep using it. In fact, it becomes the only way you know of coping with the stresses of life and, when you think about it, you don’t want to quit.

But after awhile, alcohol becomes more harmful than helpful. At this point, you realize you need to quit—and want to quit—but you feel stuck. Everyone tells you to go to AA, but maybe you don’t like AA. Maybe you tried AA already...to no avail. Maybe you could use some new approach that will work for you. Now you can find that approach.

An Alternative to AA

Quitting drinking can be difficult even under the best circumstances. Without the right approach, it can be nearly impossible. The right approach means “right for you.”

Each person needs to find their own way. That means, the best approach for you will be the one that feels the most comfortable and offers techniques suited to your individual needs. But it’s up to you to learn what works for you. You must decide.

Many alcoholic drinkers who plan to quit don’t want to join AA They don’t like AA’s approach for one reason or another. You may feel this way too. Here are the two main reasons people give for disliking AA:

1. AA offers moral support based on a specific religious philosophy. If the philosophy doesn’t match your own, you’re more likely to fail, no matter how hard you try. Part of this approach requires a moralistic attitude that many people aren’t willing to adopt.
2. AA offers group therapy with a social support network. This can be very successful for those who feel comfortable in groups. Unfortunately, many alcoholic drinkers feel terribly anxious in a group. These people can’t function in a group, unless they can drink.

There’s one other problem with AA. As a major organization it has been stubbornly resistant to change and has remained basically the same since its inception in 1935. Even when new discoveries show how recovering alcoholics can improve their health, AA has not incorporated these techniques into its program. In fact, AA neglects to offer any information on how to treat the physical damage caused by alcoholism.

But such alcohol treatment is an essential goal of overall recovery, especially when you consider that alcoholism is a serious metabolic disorder causing damage to every cell of the body. This cellular damage leads to numerous diseases with serious physical and mental side effects. When you quit drinking, you can help yourself immensely by using healing techniques to repair this damage.

The other important treatment goals include the fulfillment of your social, emotional, and spiritual needs. You must have a variety of options. That way, you can choose which options suit your nature and your emotional and moral inclinations. For you, the philosophical premise of AA may be too restrictive.

At present, there are many new alternative programs and most of these offer a complete approach to solving the problem of alcoholism. More importantly, these new programs show much greater success than the AA program. Three year cure-rates for the new alternatives vary from 50%-90%, as contrasted with the 12% cure-rate of AA.

Many of the new alternatives, including the self-help approach in this book, allow you to choose your own specific techniques. Within a given framework you find what works for you, then begin to use it. In this way, you plan an approach uniquely suited to your needs.

As people take more responsibility for their own personal cure, AA becomes a matter of choice—one option among many. A select few will continue to use it exclusively. Some will combine it with other techniques. And some will avoid AA in favor of an entirely new approach.

A New Self-Help Approach

The self-help approach in this book is based on one simple premise: You can take responsibility for your own health. By doing so, not only will you want to quit drinking, but you will learn how. Once you know the specific problems you need to overcome and the best methods to achieve this goal, you can do it with relative ease.

With this book you will:

•  examine your individual need for alcohol.
•  decide if you want to quit drinking.
•   develop your own treatment plan.
•  choose the techniques that will work best for you.
•   create your own success.

It’s entirely up to you. This self-help approach offers you everything you need—the latest facts, the best new treatment methods, and an organized plan to guide you. Now, more than ever before, you can choose to help yourself.  

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