Interested in Drinking Less Alcohol?

 

Many people benefit simply by cutting back on alcohol. It is a low-risk way to try to improve your health and happiness. If you think you may be dependent on alcohol, please talk to your doctor about a plan. 

The following steps may be helpful:

1. Understand your habits: Evaluate your starting point using the Check Your Drinking tool from the CDC. Take special note if there are events, situations or other triggers that correlate with more drinking. 
2. Set a goal. Set a limit on how much you will drink. You can do a general goal, as in "I will not drink more than one drink on any given day" or a specific goal, "At my daughter's wedding I will have a maximum of three drinks." Take time to reflect on your goals regularly and adjust them if needed.
3. Keep a diary of your drinking. For one month, keep track of every time you have a drink. Include information about what and how much you drank as well as where you were. Compare this to your goal. If you're having trouble sticking to your goal, discuss it with your doctor or another health professional.
4. Don't keep alcohol in your house. Having no alcohol at home can help limit your drinking.
5. Consider non-alcoholic substitutes. When socializing with others who are drinking, consider ordering a non-alcoholic beer or "mocktail" instead. If attending an event at someone else's home, you can bring your own, just bring enough to share. By having a fun drink in your hand, fewer questions tend to be asked on why you are not drinking. If you are using this beverage to alternate between alcoholic drinks and bring something delicious, others may be more than excited to jump on your good idea.
6. Drink slowly. Sip your drink. Drink soda, water, or juice after having an alcoholic beverage. Never drink on an empty stomach.
7. Watch for peer pressure. Don't assume that everyone will see you as weird, but do consider some ways to say no politely, which feel comfortable and genuine for you. It can help to try reducing alcohol with a supportive friend or letting those close to you know what you are trying and why in advance of a drinking situation. 
8. Keep busy. Have some distractions ready in case a craving lands for you. Take a walk, play sports, eat something delicious or catch a movie. When you're at home, pick up a new hobby or revisit an old one. Spending time doing things you love is a great way to support yourself and avoid drinking.
9. Be persistent. Most people who successfully cut down or stop drinking altogether do so only after several attempts. You'll probably have setbacks, but don't let them keep you from reaching your long-term goal. You are worth the effort! After all, babies learning to walk fall many times. Each fall gets them closer to walking, closer to running, and closer to dancing freely.