Have you noticed your alcohol intake has increased lately? Maybe those weekend cocktails have turned into daily rituals, or a glass of wine has become a bottle or two. Excessive alcohol consumption can lead to serious health issues, like certain cancers, liver disease, high blood pressure, and even stroke. Data from the CDC suggests that heavy drinking causes about 178,000 deaths in the U.S. each year.
The guidelines suggest women stick to one drink daily, while men should limit it to two. However, quitting altogether is best since even ingesting it in small amounts comes with risks. According to the Mayo Clinic, “Any amount of alcohol increases the risk of colorectal and breast cancer; as the quantity increases, the risk increases.”
So, if you’ve decided to cut back, that’s already a win. Recognizing that you need to change is the first step to success. But how do you start? Alcoholism, like any addiction, can be hard to tackle, but small steps can make a difference in your well-being. Here are 14 simple ways to reduce your alcohol intake.
1. Know Your Why and Write it Down
Understanding why you want to drink less alcohol is necessary. Knowing the true personal reasons will keep you motivated and remind you of your goals, such as improving your health, sleeping better, having more energy, or being a positive role model to friends and family.
Whatever your reasons, having a clear goal will help you stay committed. Write down your reasons and remind yourself of them when you feel like overdrinking.
2. Set Limits
Setting clear limits on how much you drink can help reduce your intake. Decide how many drinks you want in a week or day, and stick to it. Make sure your drinking goal is below the recommended guidelines. You could also pick certain days to go completely alcohol-free.
These boundaries make it easier to manage your cravings and avoid going overboard. If you adhere to these limits, drinking less will start feeling natural. You can also talk to your doctor or a mental health professional for any extra help creating a plan.
3. Try Alternative Drinks
Another simple way to cut back on alcohol is to swap out your drinks for non-alcoholic options. These alternatives keep the social vibe of drinking while skipping the buzz.
Sparkling water and herbal teas are great options. Plenty of alcohol-free beers and wines are available that taste like the real deal without the hangover.
4. Identify Triggers
Understanding what triggers you to reach for a glass of alcohol also helps you manage your intake. Triggers can be emotional, like stress or loneliness, or situational, such as social events or particular places.
You can keep a journal to note when you feel tempted to drink, including your emotions and the situation. Once you notice the patterns, try to avoid those specific activities or people and work on adding some stress management techniques to your emotional toolbox.
5. Keep Yourself Busy
Engaging in hobbies is a great way to keep your mind off drinking and helps you grow and feel good. Try creative activities like painting, writing, or playing an instrument.
These new hobbies can offer feelings of accomplishment that can be rewarding and fun. You can also stay physically active by doing yoga, jogging, cycling, or joining a sports team to elevate your mood and health.
6. Seek Support
Tell your friends and family about your goal to drink less. Sharing it can help create a supportive environment that keeps you on track. Having others to hold you accountable can be helpful, they can remind you of your goal if you start to stray from the plan.
Another benefit of social support is that you will not feel the odd one out, and your friends will not push you to drink because they know what you are up to. A support system increases your motivation and makes the journey to moderation more enjoyable and successful.
7. Eat Before and Inbetween Drinks
Eating before and between drinks is another clever way to reduce your alcohol consumption and lessen its effects. Food slows down the absorption of alcohol so that you can feel more in control and less tipsy.
Choose protein-packed meals like lean meats, beans, or eggs, and add some whole grains or veggies for good results. Snacking on nuts, cheese, or fruit while sipping can also help you pace yourself.
8. Change Routines
Changing your routines keeps your alcohol consumption in check by breaking old habits. Look at your daily and weekly schedules to find times you usually drink. For example, if you pour a drink when you get home from work, try replacing that with a walk, meditation, or a hobby. It’s a small way to help you break bad habits.
9. Learn to Say No
Dealing with peer pressure is difficult, especially in social situations where everyone’s drinking. However, you should stay firm in your decision to cut down on alcohol because your wellbeing comes first.
When someone offers you a drink, don’t hesitate to say “No,” or suggest a non-alcoholic option instead. Try to hang out with people who respect your choices or join get-togethers that are less focused on alcohol.
10. Remove Alcohol from Your House
Getting rid of alcohol at home is a great way to handle temptation and stick to your goal of cutting back. Start by checking what you have, then think about donating unopened bottles to friends or family, and responsibly toss out the rest. An alcohol-free space helps you curb the temptation to drink at home.
11. Address Depression and Anxiety
Depression and anxiety often go hand in hand with heavy drinking. Some people turn to alcohol for a quick escape, thinking it numbs the pain. But in reality, it can worsen those feelings.
Reducing how much you drink can help lift your mood and provide more emotional stability. Exploring other coping strategies like therapy, exercise, mindfulness, or support groups can also help you manage those challenging feelings more healthily. If alcohol has been your go-to for dealing with mental health issues, it’s a good idea to chat with a healthcare professional.
12. Don’t Blame Yourself if You Slip Up
Cutting back on alcohol is a journey, so you are bound to hit some bumps along the way. If you slip up, don’t be too hard on yourself! Blaming and criticizing yourself can mess with your progress and even push you back to old habits. Instead, try to be kind to yourself. Think about what led to the slip and plan again for success.
13. Keep Note of the Positives
Notice all the good changes happening with you as you start your journey to sobriety. You might feel you sleep better, have clearer skin, and have more energy. Mentally, you could find it easier to focus, maintain a good mood, and feel more emotionally resilient. Celebrate these little wins to help yourself stay motivated.
14. Understand Detox
Alcohol detox occurs when you drink heavily and then suddenly cut back. You might feel symptoms that range from mild to pretty intense, like anxiety, shaking, sweating, nausea, and headaches. In some cases, it can get serious with things like seizures or hallucinations.
While most people stop having symptoms four to five days after their last drink, it’s a good idea to talk to a doctor who can help you navigate the process safely.
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Aqsa is a passionate writer who loves spending her free time jotting down her thoughts. But that’s not all. She is a devoted mom to two boys and a skilled pharmacist specializing in hematology. When she’s not running after her energetic kids, you can find her lost in a good book or writing beautiful words. A nature lover at heart, she enjoys exploring the outdoors, staying active, and always seeking ways to learn new things.
Aqsa is a passionate writer who loves spending her free time jotting down her thoughts. But that's not all. She is a devoted mom to two boys and a skilled pharmacist specializing in hematology. When she's not running after her energetic kids, you can find her lost in a good book or writing beautiful words. A nature lover at heart, she enjoys exploring the outdoors, staying active, and always seeking ways to learn new things.
