Cutting Down on Booze: Five Tips To Get You Started
Drinking is a part of our everyday lives. Or at least for many of us. Yet, many of us don’t really consider our relationships with it too much. We see the post-work pints and the big nights out on a Friday just “the norm” and part of a routine.
But that can be a dangerous attitude to have, particularly as more and more of us are struggling with alcohol addiction. Alcoholism rehab centres have seen a notable uptake of patients in recent years, firstly after dealing with the pandemic, but also now things like the cost of living, as well as various other stresses and strains daily life now brings.
Reflecting on your relationship with booze is always good to do regularly and it may be that you’ve determined you need to cut down. But that’s a lot easier said than done.
So, if you’re in that position, here are five top tips to get you started…
Keep Track of What You’re Drinking
One of the easiest ways to monitor how much you’re drinking is by actually logging it. We often underestimate just how much we’re drinking, so keep a diary.
It might sound lame, but it’s certainly effective – track how much you drink in a day, what you’ve drunk, where you’ve drunk it, the company you kept and what you did that day.
This can all be really informative not only to calculate how much you’re drinking each week and seeing your progress in that respect, but also to spot patterns on why you might be drinking. For example, are you going to the pub or turning to drink after meetings with certain people at work? Are certain friends encouraging you to drink more?
Set Clear Goals
If you’re going to cut down, decide on a target. Having a general “I want to cut down” approach doesn’t really hold any accountability. By being more specific, but also realistic, you can keep yourself accountable and motivated.
That might be having a weekly limit, setting specific alcohol-free days or even something around the strength of booze you’re drinking. By setting targets you can work towards those goals.
Find Alternatives You Enjoy
It may be that you’re drinking out of boredom, or it’s about the ritual of the social setting itself rather than the alcohol. Think about how you can find alternatives that don’t revolve around alcohol and cut down that way.
For example, if you only catch up with friends in a bar or pub, move the meet-ups elsewhere. You could go for a walk, to a coffee shop or experiment with new hobbies. It can be an easy way to cut down while also finding a new love or hobby.
Plan Ahead for Social Situations
Social events are one of the biggest triggers for drinking, whether it is a night out with friends or a family gathering. Planning ahead can help you avoid overdoing it. Decide in advance how many drinks you will have, alternate alcoholic drinks with soft ones, or volunteer to be the designated driver.
It can also help to let others know you are cutting back; most people will be supportive, and it takes the pressure off having to explain yourself in the moment.
Pay Attention to Triggers
Finally, understand why you’re drinking. We’ve mentioned this with keeping a diary, but it can be a real good way to find a way to cut down, by acknowledging why you’re drinking in the first place. That might be stress, boredom or dealing with certain emotions.
From there you can find healthier ways to deal with that instead of alcohol, whether it be exercise, relaxation techniques, reading or even just reaching out to a friend and chatting about your problems.
All of the above can be good ways to get you started on cutting down. If you do find cutting down difficult, then it may be worth seeking out professional help, which will provide you with all the tools you need to enjoy a healthier, happier life and relationship, or lack of relationship with alcohol.
