In 2020, there was the largest increase of alcohol consumption seen in 50 years. It’s okay to have a drink every once in a while, but it’s not a healthy solution for handling everyday issues. (Side note: if you’re worried you have a serious drinking problem, please seek professional help or join AA for support and guidance.) If you’re trying to cut back on your weekly or monthly amount of drinks, these tips may help kick-start the journey and keep you on track.
Set a weekly limit
Seems obvious, but if you write it down and keep track of how much you drink in a week by putting it on paper, it will be in front of your face so you can see how much you’ve been drinking. Every time you don’t go over your limit, reward yourself with something (big or small).
Hold yourself accountable
Tell your closest friends and family that you’re actively trying to decrease your alcohol intake. By saying it aloud and sharing your intention with people, it will help hold you accountable. Plus, your circle can act as a support group. Maybe they’ll join you and you can cut back together.
Distract yourself with an activity
When you feel the urge to reach for a drink, distract yourself by doing an activity like a quick walk or calling a friend to get your mind off booze and remind yourself you’re in control and have the option to choose healthier habits. It may be difficult at first, but once you get in the habit of it, you’ll be happy and hopefully start to want alcohol less.
Spritz your wine
Rather than drinking a full glass of wine, pour part wine part spritz. You’ll still get the satisfaction of sipping wine but with much less alcohol.
Alternate water in between beverages
It’s always essential to stay hydrated when you’re drinking. When you alternate one alcoholic drink and one glass of water, you’ll not only feel much better the next day, it’ll also slow down the amount you consume.
Limit your at-home drinking
Drinking alone at home is not only sad, it’s also a slippery slope that may lead to a larger problem. Save your weekly or monthly drinks for when you leave the home or for the weekend. That way you’ll look forward to it and feel like you’ve earned it.
Switch to non-alcoholic beverages
There are many nonalcoholic beverages that still allow you to enjoy yourself and can help release stress. Find the one you like and substitute it in as your weekly drink of choice.
Do whatever works for you. The point is to get started and know it’s okay if you have setbacks sometimes.
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