For many people, enjoying a drink after work or at the weekend is a common way to relax or socialise. But sometimes, drinking can sneak into becoming a habit rather than a choice, and that’s when it’s worth taking a closer look.
If you’re feeling like it’s time to cut back or regain control of your drinking, don’t worry—you’re not alone, and making changes can be easier than you think. Let’s explore some simple steps to help you feel more in control, happier with your choices, and improve your health.
Recognise Your Drinking Patterns
The first step to making a change is understanding your own drinking habits. Ask yourself:
Do you regularly drink more than you planned to?
Do you use alcohol to cope with stress, anxiety, or boredom?
Have friends or family commented on your drinking?
Tracking your alcohol intake over a week or two can be eye-opening. Write down every drink you have, including when and where you had it. This isn’t about judgement; it’s about spotting patterns and seeing what might be driving your choices. This can help you identify triggers, such as social situations, work stress, or even certain times of day.
Understand Why Cutting Back Can Make a Big Difference
It’s easy to overlook how alcohol can affect your health. But drinking more than the UK’s low-risk guidelines (14 units a week) can have a big impact over time, from putting strain on your liver and heart to affecting your sleep, mood, and energy levels. Long-term excessive drinking increases the risk of liver disease, heart problems, and certain cancers.
The good news? Cutting back—even a little—can give your body a break and help you feel more refreshed, clear-headed, and energised.
Set Goals That Work for You
Having a clear goal makes it easier to stay on track. Think about what what feels right for you:
Cutting back: Maybe you want to drink less often or limit how much you have in one sitting.
Taking a break: Giving up alcohol for a month is a great way to reset and see how it feels to go without.
Quitting altogether: If you feel like alcohol just isn’t working for you, stopping completely could be the best option.
Remember, this is about what works for you—there’s no one-size-fits-all approach.
Swap Habits, Not Just Drinks
One challenge of cutting back is breaking the routine of reaching for a drink. Replace alcohol with other activities you enjoy.
At home: Try herbal tea, a sparkling water mocktail, or alcohol-free beers and wines, which are widely available and often surprisingly good.
Out with friends: Choose venues with non-alcoholic options and suggest activities where drinking isn’t the focus, such as hiking, bowling, or seeing a film.
For stress relief: Explore other ways to unwind, like exercise, mindfulness, or journaling.
Build a Support System
Making changes can feel easier when you have support. Let your friends, family, or colleagues know what you’re doing—they might even join you!
If you’re not ready to talk about it openly, there are great online communities where you can share your journey and get encouragement. Remember, you don’t have to do it all alone.
Some workplaces also offer employee assistance programmes (EAPs) that provide free, confidential support.
Celebrate Your Wins
Every small step counts. Did you manage a week without drinking? Stick to your goals during a tough social event? Whatever it is, take a moment to give yourself credit. Reward yourself with something meaningful—a new book, a fitness class, or a meal out (alcohol-free, of course!).
Know When to Seek Help
Sometimes, cutting back on alcohol can feel tough, and that’s okay. There’s no shame in asking for support—it’s a sign of strength. Professional support is available:
Your GP: They can offer advice, medical help, or referrals to local services.
Alcohol support charities: Organisations like Alcohol Change UK or Drinkaware provide resources, helplines, and guidance.
Counselling services: Talking to a counsellor can help you address the underlying reasons behind your drinking.
Ready to Take the First Step?
Whether you’re cutting back, taking a break, or saying goodbye to alcohol altogether, the key is to go at your own pace. Even small changes can make a big difference, and you’ll be giving yourself the chance to feel healthier, happier, and more in control.
It’s not about perfection but progress. Take it one day at a time, and you might just surprise yourself with what you can achieve.
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