72 Hour Withdrawal Survival Guide

If you’re reading this, you’ve already made the most important decision of your life: to take your power back. The first 72 hours are no joke — but with the right mindset, preparation, and tools, you can make it through. This isn’t about being perfect. It’s about staying alive, staying safe, and staying the course.

Your First 24 Hours Without Alcohol

48 Hours: The Anxiety Spike

Night 3: The Insomnia Wall

The first 3 days after quitting alcohol can feel like war. This short guide gives you the tools to survive those crucial 72 hours—without spiraling, relapsing, or giving up.

Day 1: Stabilize

– Hydrate: Electrolytes + water

– Eat: High-protein, low-sugar meals

– Move: Light walk or stretching

– Breathe: 4–4–6 pattern to calm panic

– Reminder: Don’t think about forever. Just today.

Day 2: Ride the Anxiety Spike

– Ground yourself: 5–4–3–2–1 technique

– Repeat out loud: “I’m not dying, I’m detoxing.”

– Gentle distraction: Music, video, audiobook

– If severe (shaking, hallucinations): Call for help

Day 3: Sleep Struggles

– Expect insomnia. You’re not broken.

– Sit up. Don’t fight the bed.

– Breathing + calming audio

– Reminder: This passes. You’re healing.

Final Note:

This guide is not medical advice. Always speak to a doctor before quitting alcohol if you drink heavily or daily. Withdrawal can be dangerous.

This is your first step—not the whole journey. Stay with it.

-Toro Jax

• Hydration: Electrolyte drink, coconut water, or plain water with sea salt.

• Breathwork: Inhale 4 sec, hold 4 sec, exhale 8 sec. Repeat 5x.

• Mantra: “This is temporary. I am healing.”

• Accountability: Message a friend. Post in comments. DM @ToroJax. Don’t isolate.

Emergency Toolkit (Use Anytime)

Quick Reference Guide

💊 Supplement Quick Guide

These support your brain, body, and sleep while detoxing:

🥣 Diet for Withdrawal Support

This is your Day 1 fallback plan — easy on the stomach, quick to digest, and helps with nausea.

• Oatmeal with almond butter and banana

• Scrambled eggs and toast

• Bone broth or miso soup

• Sweet potatoes, avocados, and steamed veggies

• Greek yogurt or kefir (if tolerated)

Pro tip: Pair this with hydration and electrolytes (like Gatorade or LMNT) to keep your body from crashing. NOTE: This diet may help in the short term, but IS NOT A COMPLETE SOURCE OF ALL NUTRIENTS YOU NEED LONG-TERM

🧮 Sample Taper Plan (Beer or Wine)

This is a basic, non-medical taper suggestion — start slow, reduce gradually.

Week 1: Track how much you normally drink

Day 1-3: Reduce by 20–25%

Day 4-6: Reduce again by 20–25%

Day 7+: Continue cutting back every 2–3 days

Once you’re down to 1–2 drinks/day, aim to quit OR reduce to zero over 2–3 more days.

🚨 If you’re drinking more than 10 drinks/day or have ever had a seizure, hallucinations, or heart issues — seek medical help before tapering.

"What’s Normal, What’s Not?" – Symptom Check Chart

Quickly assess your symptoms with a simple table that distinguishes common (but scary) withdrawal symptoms from medical red flags.