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People everywhere are beginning to question their alcohol consumption and wondering how to cut back on drinking. If alcohol plays a big part in your life, especially socially, it can be daunting to figure out how to lessen your drinking in a healthy and sustainable way.
New Growth Recovery understands that learning how to cut back on drinking alcohol is a process. We have collected some of the best ways to lower your drinking without quitting and how to monitor alcohol consumption. Read on to learn more.
When it comes to cutting back on drinking, there are lots of different methods you can use. We will elaborate on all of these below, but here are a few quick tips for lowering your alcohol consumption:
Before you try any of these tips, it is important to figure out exactly why you are deciding to cut back on drinking alcohol.
Without a solid reason for cutting back on drinking, it can be hard to make a plan and stick to it. Knowing your “why” will keep you motivated and serve as the foundation of your resolve.
For many people, the why is simple. It is usually something like:
Spend some time brainstorming your “why.” Once you have a good reason, write it down and keep it in your wallet, or tape it to your bathroom mirror. Some people find putting alerts on their phones helpful for this. Whatever you do, you need to be reminded of your “why” to create an actionable plan to drink less.
Once you have established why you need to cut back on drinking, it's time to set an attainable goal. If you want to cut back on your drinking without stopping, a goal could look like a limit of drinks for the week or the month. It could also be a two-drink minimum per gathering.
Add your goal to your “why” statement and keep them together as a reminder of the work you have already put into reducing your drinking.
Everyone who has spent the night at the bar with friends knows how quickly the drinks stack up. One drink turns into two, turns into three, and it's easy to get carried away.
One of the best ways to cut back on drinking alcohol is to count your drinks, set a limit, and stick to it. Keep in mind that, according to the National Institute of Alcohol Abuse and Alcoholism, a standard drink is 14 grams of alcohol. That means that one drink is:
That means that if you are pouring yourself a 24 oz beer or a 10 oz glass of wine, you are actually having two drinks, not one.
If you want to keep socializing after you have reached your drinking limit, consider switching to a non-alcoholic drink. Many bars offer mocktails, alcohol-proof beer, and wine options, perfect for keeping the party going without drinking more.
What are your triggers for overindulging in alcohol? Spend some time thinking about the situations, or even times of the day, that make you crave a drink. Some common drinking triggers include:
It is impossible to remove all of the drinking triggers from your life, but knowledge is power. By knowing when you are going to want to drink, you can prepare yourself to stick to your drinking goals.
Drinking too much can be situational. One way to cut down on drinking is to set limits based on different situations. For example, if you need to cut back on drinking because it is causing issues socially, set a two-drink limit for spending time with friends and loved ones. Another good idea is to set location-based limits for drinking — such as allowing a drink or two when out with friends but none at home.
If counting your drinks isn't for you, consider forgoing alcohol entirely at social events. You might find that change alone is enough to significantly cut back on drinking alcohol without forgoing it entirely.
There are lots of ways to enjoy social events sober without having to answer awkward questions. You can choose to tell people you are cutting back on drinking, or you can enjoy some non-alcoholic options like mocktails and alcohol-free beer. Non-alcoholic drinks are having a huge boom right now, so you have no shortage of options to choose from!
For many people, cutting back on drinking alcohol leaves a void. It is a good idea to fill that space with a healthy, relaxing activity so you are less tempted to turn to the bottle. Here are a few relaxing activities to replace drinking:
When in doubt, go to bed early! Most people could use more sleep, and if you are in bed, you know you aren’t drinking too much.
We all need help sometimes. By telling your loved ones that you want to cut back on drinking, you are not only sharing accountability but also getting some much needed assistance. They can support you in meeting your goals and making drinking less easier for you.
If you find that you cannot cut back on your drinking, even if you want to, it might be time to talk about getting treatment for alcohol abuse disorder.
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It's no secret that drinking too much is harmful to your health. Losing a Saturday lying in bed with a hangover is bad enough, but even moderate alcohol use has negative effects. Reducing your alcohol intake can lead to health benefits, including:
Are you struggling to cut back on your drinking? Find yourself making goals, only to blow through them time and time again? How much is too much drinking, and when do you need to ask for help?
There is no one-size-fits-all answer to this question. Generally, a good way to assess whether or not you have a problem with alcohol is to look at how drinking is impacting your life. Do you continue to drink, despite negative consequences like health problems, social issues, or trouble with the law? Do you find that you cannot control your drinking once you start or cannot control your urges to drink?
If so, don’t be ashamed. Alcohol abuse disorder is a common problem, and most people who suffer from alcohol abuse disorder need help learning how to stop.
Are you ready to take control of your drinking? Consider an alcohol use disorder program at New Growth Recovery in Springfield, Massachusetts. Our compassionate team of counselors is here for you every step of the way, offering both day treatment and extended stay treatment options so you can get better on your schedule. Stop letting alcohol control your life, and reach out to New Growth Recovery for a judgment-free assessment.
