Help & safety
If someone is in danger, call 999 (UK) or 911 (US) now
Call an ambulance if someone has a seizure (fit), hallucinations, severe confusion or very bad shaking while coming off alcohol, or anyone is at immediate risk. Don’t drive yourself to A&E. If you are struggling emotionally or thinking about harming yourself, call Samaritans on 116 123 (UK and Ireland, any time) or call or text 988 (US and Canada).
The safety information below is reproduced from The Book of Sober, followed by helplines and support options for the UK and US side by side, and the other countries the book covers. Helplines and links were checked on official websites in November 2026.
Please Read This First: Staying Safe
The one safety rule
If you drink heavily every day or nearly every day, or you get shaky, sweaty, anxious or sick when you go without a drink, or you drink in the morning to steady yourself, please don’t stop suddenly on your own.
For some people, stopping suddenly can cause seizures, hallucinations or delirium tremens (a severe form of withdrawal). These can be life-threatening, but professional care greatly reduces the risks. Talk to a doctor or a local alcohol service first. They can help you stop safely, often with medicine, and they won’t judge you. Chapter 10 explains more.
If you are pregnant, have a physical or mental health condition, or take prescribed medicine, talk to your doctor before making changes too.
In an emergency, such as a seizure, severe confusion, hallucinations, or thoughts of harming yourself, call your local emergency number (911 in the US and Canada, 999 or 112 in the UK and Ireland, 112 in the EU, 000 in Australia, 111 in New Zealand), or go to your nearest emergency department (A&E).
If you are struggling emotionally, free crisis lines are open any time: call or text 988 (US and Canada), or call 116 123 (UK and Ireland), 13 11 14 (Australia) or 1737 (New Zealand). Elsewhere, see findahelpline.com.
Appendix B lists more help, country by country.
This book offers general information and self-help strategies for adults who want to quit drinking. It is not a substitute for professional medical or psychological help, and it cannot assess your individual situation. The author and publisher accept no liability for any outcome arising from the use of the information in this book.
Is it safe to stop on my own?
| LOWER RISK | You don’t drink every day, have never had withdrawal symptoms, and feel fine on days without a drink. Many people in this situation stop without problems, but this chart can’t assess you. If you’ve been drinking heavily, or you’re unsure, ask your GP or an alcohol service first. |
|---|---|
| TAKE CARE | You drink heavily most days, or get shaky, sweaty, anxious or sick without a drink, or drink in the morning to feel steady. Don’t stop suddenly. Talk to a doctor or alcohol service first: they can plan how you stop safely. |
| URGENT | You’ve had a seizure, hallucinations or severe confusion when stopping before, or have these symptoms now. Get medical help urgently. Call your local emergency number (911 US/Canada, 999 or 112 UK/Ireland, 000 Australia, 111 NZ). |
This is a rough guide, not a medical assessment. If in doubt, ask a doctor.
UK and US help, side by side
Start with a doctor. A GP or family doctor is usually the best first stop. They can tell you whether it’s safe to stop on your own, offer medicine if you need it, and refer you to local services.
| Need | United Kingdom | United States |
|---|---|---|
| Emergency | 999 (or 112) | 911 |
| Alcohol helpline | Drinkline, the NHS national alcohol helpline: 0300 123 1110. Free and confidential. Weekdays 9am to 8pm, weekends 11am to 4pm. NHS alcohol support | SAMHSA National Helpline: 1-800-662-4357. Free, confidential, 24 hours a day, 365 days a year, in English and Spanish. TTY 1-800-487-4889. You can also text your ZIP code to 435748. samhsa.gov |
| Urgent medical advice | NHS 111 by phone or online at 111.nhs.uk | Your doctor, an urgent care centre, or 911 in an emergency |
| Emotional crisis | Samaritans 116 123, free, any time. samaritans.org | 988 Suicide & Crisis Lifeline: call or text 988, or chat online. 988lifeline.org |
| Find local treatment | Your GP, or search for local alcohol services on the NHS alcohol support page. Charities such as We Are With You offer free, confidential help. | FindTreatment.gov (SAMHSA’s treatment locator) and the NIAAA Alcohol Treatment Navigator |
| Mutual-aid groups | SMART Recovery UK · Alcoholics Anonymous Great Britain (helpline 0800 917 7650) | SMART Recovery · Alcoholics Anonymous · LifeRing · Women for Sobriety |
| Families and friends | Al-Anon UK helpline 0800 0086 811 · Nacoa (for anyone affected by a parent’s drinking) 0800 358 3456 | Al-Anon Family Groups (including Alateen) |
Opening hours and numbers can change. If a line doesn’t work, check the organisation’s website or visit findahelpline.com.
Many routes, not one
There is no single right way to stop drinking. Most people combine a few of these, and it’s fine to try something and move on if it doesn’t suit you.
- Your GP or doctor: a safe starting point, especially if you drink heavily. They can prescribe medicine to help with withdrawal or cravings, and refer you to local services.
- Local alcohol services and therapy: free NHS-funded services in the UK, and treatment programmes in the US, offer one-to-one support, counselling and groups.
- SMART Recovery: free, science-based meetings that use practical tools for managing urges and changing habits, in person and online.
- Alcoholics Anonymous: free, long-established meetings in most countries, built around the Twelve Steps and peer support. It’s one option among many.
- LifeRing: secular, abstinence-based peer support, with in-person and online meetings.
- Women for Sobriety: abstinence-based support for women over 18, with free in-person and online meetings.
Apps and online communities
Online support is available at any hour and can be a good place to start if meetings feel like a big step.
- r/stopdrinking on Reddit: a large, friendly online community of people who have stopped or are stopping. Anonymous, free and active around the clock.
- I Am Sober: a sobriety tracker app with daily check-ins, milestones, a money-saved counter and a community. Free to use, with optional paid extras.
- Alcohol Change UK: the charity behind Dry January, with advice and the free Try Dry app for tracking alcohol-free days.
- SMART Recovery online: SMART runs online meetings and forums; see smartrecovery.org or smartrecovery.org.uk.
We don’t receive anything for mentioning these services. Apps and forums are not medical care; check an app’s privacy settings before sharing personal details.
Other countries in the book
- Canada: Health Canada’s “Get help with substance use” page lists free services across Canada and in each province. Search canada.ca for “Get help with substance use.”
- Ireland: HSE Drugs and Alcohol Helpline, freephone 1800 459 459 (weekdays). hse.ie.
- Australia: National Alcohol and Other Drug Hotline, 1800 250 015. Free, confidential, 24 hours a day; it connects you to the service in your state or territory.
- New Zealand: Alcohol Drug Helpline, 0800 787 797. Free, confidential, 24 hours a day. alcoholdrughelp.org.nz.
Everywhere else: findahelpline.com lists free, confidential helplines in many countries, searchable by country and topic. Children and young people can find a free children’s helpline there too. Domestic abuse helplines are in Chapter 32 of the book.
Contacting us
For questions about the book or the worksheets, or for press enquiries, email thebookofsober@gmail.com.
Please note: this email address is not a crisis, medical or counselling service, and it is not monitored around the clock. If you need help now, please use the emergency numbers and helplines above.