Stock your fridge with sparkling water, fruit juices, and other healthy beverages. Prepare pitchers of infused water or iced tea for a refreshing drink throughout the day. Having these options readily available will make it easier to reach for a non-alcoholic drink when you feel the urge to consume alcohol.
- Are you tired of the same old advice about cutting back on alcohol?
- You’ve been drawn to this page for a reason – perhaps you’re dependent on alcohol or justwant to change your drinking habits and cut back.
- Remember to reach out to your friends, family, and other loved ones for support, too.
- Surrounding yourself with a supportive network of friends, family, and peers who understand your goals and challenges can be invaluable when you’re working to cut back on drinking.
- You might reach for alcohol when you’re really just thirsty, says Crews.
Remove alcohol from your house.
Staying confident in your decision helps you feel included without needing alcohol. Support systems play a key role in recovery by providing encouragement, accountability, and guidance. Family, friends, and support groups like AA offer emotional support and motivation to stay sober. Therapy and counseling help address underlying issues and develop coping strategies. Having a strong support network reduces feelings of isolation and increases the chances of long-term success in recovery. One technique to help you be honest with yourself is to take four coins (or as many coins as you are planning to have drinks that night) and place them in your back pocket.
Learn which signs to look out for, and how to care for your well-being. Whichever goals and tactics to achieve them fit you, committing to them ahead of time makes success more likely. Write your goals down, post them where you’ll see them and remember that each small win builds toward big lasting change.
Tips for Not Binge Drinking
- Join a gym, learn a new skill, or find sober social groups you can enjoy.
- We’ve rounded up our top tips to give upalcohol and start on your journey.
- Setting limits is rarely fun, especially when you are trying to put a limit on something that you enjoy.
- Talk therapy is an important part of treatment for alcohol use disorder, but Dr. Streem says just about anyone who is making a life change, like quitting drinking, can benefit from therapy.
- Consider tracking and analyzing your urges to drink for a couple of weeks.
However, when driving, there is no such thing as a safe amount of alcohol. Drinking more alcohol increases your risk of getting into a car accident, which may not just include you but also another person. For some, eating food will reduce their craving for alcohol. This is not true for everyone, but if eating something reduces your craving for a drink, eating a meal at times when you usually drink might help you reduce the amount you drink. Recording how many drinks you have may also help you reduce or slow down your drinking.
Health Conditions
One effective way to reduce your alcohol intake is by substituting alcoholic beverages with non-alcoholic alternatives. When socializing or relaxing at home, opt for mocktails, herbal teas, or sparkling water with fruit instead of your usual drink of choice. Experiment with different flavors and combinations to find satisfying alternatives that you enjoy.
Change your environment
Best of all, the whole program is confidential, and doesn’t disrupt your daily life. Many people find that this approach allows them to enjoy social events without going overboard. It’s a useful option for those who don’t necessarily want to quit drinking entirely, but do want to regain control over how much they consume. Rotating alcoholic and non-alcoholic beverages (preferably water) also helps you pace yourself. If you’re only planning to have two drinks, you don’t want to down them within the first ten minutes of the party!
It doesn’t matter what you’re specifically afraid of, but you must acknowledge that you ARE afraid. Receive weekly insights to help you and your loved ones on your road to recovery. Yes, alcohol use can increase the risk of stroke and heart complications.
Set A Maximum Number Of Drinks In A Given Sitting
In the U.S., nearly 29 million adults struggle with alcohol use disorder. Excessive drinking contributes to health problems, accidents, and strained relationships. Many people continue drinking despite negative consequences, making early intervention crucial. Seeking help can prevent long-term damage and support recovery. However, it is important to note that alcohol is very addictive. If you find that you cannot stop drinking, even if it is obvious that it is negatively impacting your life, you may need to seek help for alcohol use disorder.
- Once you grab a drink and get caught up in the atmosphere of a night out, it’s easy to forget all about responsible drinking.
- Lead by example, showing that it’s possible to have a fulfilling social life and strong connections without relying on alcohol.
- It’s a useful option for those who don’t necessarily want to quit drinking entirely, but do want to regain control over how much they consume.
Even moderate drinking can lead to long-term health problems such as liver disease, heart disease, and increased risk of certain cancers. Besides, alcohol affects your sleep quality and mental health too; it’s not uncommon for people who drink regularly to struggle with anxiety or depression. Understanding the psychological factors involved in controlled drinking is crucial too. Halfway house Your thoughts, feelings, and behaviours all play a role in how you manage your alcohol consumption. It’s important to acknowledge any emotional ties you might have to alcohol as these could make both moderation and complete abstinence more challenging.
At CATCH Recovery, we understand that your journey towards overcoming addiction is deeply personal and unique to you. We believe in the power of personalised therapy, where our experts tailor a recovery plan suited to your needs and circumstances. The role of nutrition should also not be overlooked as maintaining a balanced diet can help restore physical health damaged by excessive alcohol consumption. Your sobriety journey is personal, and what works best for you may not work as well for someone else. However, studies have shown that abstinence often yields more benefits in the long run. For instance, abstaining from alcohol can decrease the risk of liver disease, improve cognitive function, and enhance emotional resilience.
Alcohol Addiction Treatment at CATCH Recovery
Use distraction techniques, deep breathing, or talk how to control drinking to someone when you feel the urge to drink. You are aware that your drinking has become way too excessive, but you don’t want to give up booze for the rest of your life. Here are some thoughts on how to cut back your consumption.
