Learn what counts as a standard drink so that you can accurately count how many you have had. Stick to your goal even when you are away from home, dining out, or in a bar. John C. Umhau, MD, MPH, CPE is board-certified in addiction medicine and preventative strategies for cutting down drinking medicine. He is the medical director at Alcohol Recovery Medicine. For over 20 years Dr. Umhau was a senior clinical investigator at the National Institute on Alcohol Abuse and Alcoholism of the National Institutes of Health (NIH).
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You can use a handwritten note that you keep in your wallet or record your drinks on your smartphone, whatever is more convenient for you. Regular drinking can affect your body’s ability to fight infections. You may behave irrationally or aggressively when you’re drunk. Memory loss can be a problem during drinking and in the long term for regular heavy drinkers. Change can be hard, so it helps to have strong reminders of why the change is important to you and how you’ve decided to do it.
Have a Plan
Call or text a friend and have your goals handy to remind yourself why you’ve dropped drinking. To drop the number of drinks you have each week, start with a daily limit. The federal government’s Dietary Guidelines for Americans recommends not drinking at all, but suggests that if you do, keep it under two drinks a day for men and one for women.
Avoiding these triggers can prevent you from drinking when you otherwise might not. Have you been thinking about cutting back on the amount of alcohol that you drink? Maybe you have experienced some negative health effects because of your drinking. With less alcohol in your life, you’re likely to have clearer skin, better sleep, and you may see a boost in your overall mood.
- Removing alcohol from your immediate environment gives you more control over when and how much you drink, allowing for more mindful and intentional consumption.
- If your brain ever starts playing tricks on you by thinking “Just one drink” or a “glass of wine”, remember there is no such thing.
- Tracking your progress will help you stay accountable and identify patterns or triggers.
- You could also try non-alcoholic versions of your usual drinks.
- The tips/instructions help but without the right method/map you may never find your way to freedom so please read on after the tips to understand the best method to stop alcohol use.
- You may want to practice what you will say the next time your friends ask you to have a drink.
How to cut back on drinking: 6 practical strategies for a healthier life
Alternating alcoholic drinks with water can also help you cut down on calories. Alcoholic drinks often contain more calories than we realise, and these can quickly add up. Cutting down on alcohol could therefore help you maintain a healthy weight.
Measure Your Drinks
Take up a hobby, begin an exercise program, make new friends, or spend more time with your family. Find something that you enjoy that will occupy the time during which you would usually be drinking. Whether you are trying to cut down or quit drinking altogether, it’s a good idea to avoid situations in which you are used to drinking. People, places, things, and certain activities can be triggers that cause you to have an urge to drink.
- If you already feel anxious or sad, drinking can make this worse, so cutting down may put you in a better mood generally.
- The key to successfully cutting down on alcohol is to find what works for you.
- Updates regarding government operating status and resumption of normal operations can be found at opm.gov.
- If you need support and advice around your drinking behavior, we’re here for you — and members don’t need a referral to get started.
Thinking about a change?
When those around you are in the know, it can help them know not to offer you drinks. It may even help if you spend time with other nondrinkers for a while so you can support each other. You have places, people, and events that are tied to drinking. Being around them could make it harder to stick to your plan. If that’s not possible, admit your desire to drink and don’t judge yourself for it.
Are you rethinking your relationship with alcohol these days? Maybe because you’re looking to be more fit, or you want to make healthier changes to your overall lifestyle? Many movements like Sober October — where you challenge yourself not to drink for 31 days — have gained ground. Try to avoid topping up your glass and buying rounds of drinks.
Take it a day at a time
By only buying alcohol on the day you plan to drink it, you make a conscious decision to consume alcohol. This conscious purchasing encourages you to be more mindful of your drinking habits. It also helps you avoid bulk buying, which can sometimes lead to excessive drinking just to finish what you have in stock.
If you haven’t made progress in cutting down after two to three months, consider quitting drinking altogether, seeking professional help, or both. Storing alcohol at home may lead to impulsive drinking decisions. When alcohol is easily accessible, it can be challenging to stick to your drinking plan or goals.
Positive reinforcement will help you stay motivated and committed to your goals. Start by asking yourself why you want to cut down on alcohol. Are you aiming for better health, improved sleep, weight loss, or enhanced mental clarity?
Focus instead on creating new habits that don’t involve drinking. Meals, sporting events, holidays, and even children’s parties often include the option to drink. Next time you’re at a social event, try going without alcohol. You may be responding to social cues that it’s time to drink or just looking for something to hold in your hand.