TIPS FOR REDUCING ALCOHOL CONSUMPTION

There are lots of practical steps which can be taken to help reduce alcohol consumption. Commitment may be required, but the benefits will be apparent very quickly. We are all different and what works for one may not work for another, however, we can all find ways to alter our drinking habits to cut back or go alcohol-free.

Tips for cutting down on alcohol consumption

Plan ahead

If you intend on consuming alcohol, set a limit in advance of how much you will drink . Be sure to count your drinks as they are consumed as this can help reduce or slow down alcohol consumption. Set a goal and stick to it.

Keep an eye on measures

When consuming alcohol it is important to understand what counts as a standard drink, so you can accurately measure how many drinks you have had.

Include non-alcoholic drinks

Drink non-alcoholic beverages between alcoholic drinks, choosing to have a glass of water between alcoholic drinks will help with hydration.

Drink slowly

It may sound obvious but drinking more slowly can help with reducing alcohol consumption by limiting the volume of alcohol consumed. Pace yourself and always ensure that one drink is completely finished before having another.

Don’t top up

Topping up a drink before it is fully finished will make it more difficult to accurately gauge how many drinks have been consumed.

Choose lower strength alternatives

Swap stronger wines, beers or spirits for ones with lower strength Alcohol By Volume (ABV %), this information should always be on the labelling.

Tips for an alcohol-free period

Set a physical challenge

Exercise is key to any alcohol-free period. Set a physical challenge that’s beyond your current abilities, and which will take place towards the end of your alcohol-free period. The challenge will help motivate you to stay alcohol-free and the training is a great way to use the time you get back from not drinking.

Make a list

List the reasons you want to take a break from alcohol, seeing the list written down may help you stay on course. For a motivational boost put your list where you can see it as a daily reminder.

Replace bad habits

Alcohol plays a large role in many people's lives, therefore, trying to change drinking habits can be difficult.

Identify your triggers and the reward you get from indulging them. Once identified replace the routine with another activity which produces the same reward. For example, if you discover that companionship drives you towards those after work drinks, then perhaps book a spin class with some friends instead.

Let people know

Tell family, friends and work colleagues that you are giving up alcohol for a while. Support from them may help prevent situations where you feel pressured into alcohol consumption.

In situations where you do feel pressured to drink alcohol, explain why you have chosen to embark on an alcohol-free period and its importance to you.

Decide on an alternative drink

When socialising, always know what you are going to drink in advance and have a backup drink. Preparation is vital for changing social and psychological conditioning and to prevent old habits taking over.

Try a non-alcoholic beer or cocktail, others will be less inclined to question your choices if your drink looks like an alcoholic one.

You don’t have to drink it

Just because someone bought an alcoholic drink for you, doesn’t mean you have to drink it. Stick to your plan and order a non-alcoholic drink instead.

If you have an alcoholic drink, start again

Changing drinking habits and conditioning can be difficult. If you slip up and have a drink during a planned alcohol-free period, don’t give up. Learn from your mistakes and start again with determination to stay the course.

DID YOU KNOW:

Even moderate drinkers notice health benefits when they stop drinking alcohol