Are you worried about how much alcohol you consume? Maybe you think you drink too much or too frequently. Maybe it's a behavior you'd like to have more control over.
Always with your doctor first; she should be able to advise you on whether it would be healthier for you to cut back or abstain. Alcohol should be fully avoided by those who are dependent on it or who have other physical or mental health issues.
But making simple cuts might help a lot of people. The National Institute on Alcohol Abuse and Alcoholism (NIAAA) indicates that the following actions may be useful if your doctor advises you to cut back on your drinking:
- Put it down on paper. Making a list of the benefits of reducing your drinking, such as improved relationships, better sleep, and overall health, can inspire you.
- Set a drinking goal. Decide how much you will drink and stick to it. The recommended daily limit for alcohol consumption is one standard drink for women and men 65 years of age and older, and two standard drinks for men younger than 65. For those with specific medical issues or for some elderly folks, these limitations may be too high. You can get help deciding what's best for you from your doctor.
- Journal your drinking habits. Keep track of every drink you consume for three to four weeks. Include details such as what you drank, how much, and where you were. Comparing this to your objective Discuss your situation with your doctor or another healthcare provider if you're having problems staying committed to your objective.
- Keep alcohol outside of your home. Keeping alcohol out of your home can help you consume less.
- Drink slowly. Sip your beverage. Take a Coke, glass of water, or a glass of juice after consuming alcohol. Never drink while you are hungry.
- Pick days without booze. Pick a day or two a week when you won't drink. If you want to examine how you feel physically and emotionally without alcohol in your life, you might wish to abstain for a week or a month. Drinking less can be started by taking a break from alcohol.
- Aim to avoid peer pressure. Learn appropriate ways to decline. You shouldn't feel compelled to accept every drink that is offered to you, and you shouldn't feel like you have to drink just because others are. People that encourage you to drink should be avoided.
- Be active. Go for a walk, play some sports, eat somewhere new, or see a movie. Pick up a new activity or pick up an old one when you're at home. Drinking alternatives include things like painting, playing board games, playing an instrument, and woodworking.
- Ask for assistance. Trying to limit your drinking might not always be simple. Inform your loved ones and friends that you need their help. You could also be able to get assistance from your doctor, therapist, or counselor.
- Avoid giving in to temptation. Avoid those who or things that make you desire to drink. Create an advance strategy for handling events that you connect with drinking, such as holidays or vacations. Watch your emotions. You could feel inclined to reach for a drink when you're anxious, lonely, or irate. Try to develop fresh, beneficial stress-reduction strategies.
- Be tenacious. Most people take multiple tries before effectively reducing their alcohol intake or quitting altogether. Setbacks are certain to occur, but don't let them prevent you from achieving your long-term objective. Since the process typically necessitates continual work, there is actually no definitive endpoint.
Some of these methods, like keeping busy, seeking support, being mindful of temptation, and being persistent, can also be useful for those who want to fully stop drinking.
Once you've reduced your drinking to the suggested level or less, routinely assess your drinking patterns to determine if you're sustaining this level of consumption. Some people succeed in their goal only to later discover that old habits have returned. Consult a physician if this occurs.
