10 Tips On Cutting Back Your Alcohol Intake. Alcoholic drinks are among beverages that are consumed for fun, pleasure and leisure. Having mentioned that though, too much of it can be problematic. It can cause health, social and financial problems. The following tips can help you manage your drinking.
1.Count Your Drinks
Recording how many drinks you have may also help you reduce or slow down your drinking. You can use a handwritten note that you keep in your wallet or record your drinks on your smartphone. This will let you know that you drink more than you realize.
2. Pace Yourself
Some drinkers trying to cut down have been successful by pacing their drinking – sipping their drinks slowly or making sure they have only one drink per hour. People who consume drinks quickly, are at greater risk of developing alcohol abuse or alcohol dependence.
3. Space Your Drinks
Another trick for cutting down alcohol consumption is to use drink spacers. This is having nonalcoholic beverages between drinks containing alcohol. Some drinkers will alternate a drink of water, juice or soda between their alcoholic beverages to slow down their consumption.
For some drinkers, eating food will reduce their craving for alcohol. This is not true for all drinkers, but if eating something reduces your craving for a drink, making sure you eat a meal at times when you usually drink might help you reduce the amount you drink.
5. Choose Alcohol Free Days
Decide not to drink a day or two each week. You may want to abstain for a week or a month to see how you feel physically and emotionally without alcohol in your life. Taking a break from alcohol can be a good way to start drinking less.
6. Avoid Your Triggers
Whether you are trying to cut down or quit drinking altogether, it is a good idea to avoid situations in which you are used to drinking. People, places, things and certain activities can be triggers that cause you to have an urge to drink.
7. Keep Busy
If drinking has become a big part of your life, try substituting other activities during those times when you might usually drink. Take up a hobby, begin an exercise program, make new friends, or spend more time with your family.
8. Watch For Peer Pressure
Chances are high that you will get offered alcoholic drinks at gatherings. Practice ways to say no politely. You do not have to drink just because others are, and you shouldn’t feel obligated to accept every drink you’re offered. Stay away from people who encourage you to drink.
9. Be Persistent
Most people who successfully cut down or stop drinking altogether do so only after several attempts. You’ll probably have setbacks, but don’t let them keep you from reaching your long-term goal. There’s really no final endpoint, as the process usually requires ongoing effort.
Alcohol is not meant to be used as a drug. If you find that you cannot cut down, you may have already developed an alcohol use disorder. You may need to try to quit drinking altogether or seek help to quit.