Set Clear Limits and Alcohol-Free Days
Decide on realistic limits for drinking occasions (drinks/units). Incorporate at least two alcohol-free days into your week. Monitor your use using an alcohol diary or app and see if you can reduce or modify your use further.
These boundaries help you regain control.
🍺 Replace or Drink Weaker Alcoholic Drinks
Choose low-alcohol, non-alcoholic alternatives or opt for weaker versions of your usual drink and use “spacers” (non-alcoholic drinks between alcoholic ones).
⌚️ Pace Yourself and Change Timing
Slow your drinking by taking smaller sips and putting your glass down more often. Make sure your first drink of the night is non-alcoholic so your thirst is quenched and start drinking later in the day or night to reduce overall consumption.
🏋️ Avoid Triggers and Change Activities
Discover other ways to relax e.g. exercise, new hobbies or relaxation methods (yoga, mindfulness, meditation). If certain people or environments cause over-drinking, consider avoiding them until you’re more confident.
🙋🏼♀️ Tell Others or Find A Buddy
Sharing your goals with friends or family makes it easier to stay accountable. Consider a buddy on your night out who can support you drinking less. Also take sensible precautions (no rounds, shots or drinking on an empty stomach).
Finding it tough to reduce or modify your intake? Let’s talk