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Are you rethinking your relationship with alcohol these days? Maybe because you’re looking to be more fit, or you want to make healthier changes to your overall lifestyle? If so, you’re not alone. Many movements like Sober October — where you challenge yourself not to drink for 31 days — have gained ground.
“If you’re wondering how to stop drinking alcohol, or looking to cut down on your drinking, keep a few things in mind," says Reham Attia, MD, an addiction medicine specialist at Kaiser Permanente. One is that changing your relationship with alcohol can take time. You don’t have to quit cold turkey. You could try following low-risk drinking limits to help keep your habit in check.
But at the end of the day — less booze means better health. Whether your goal is to cut back a little or quit altogether, here are some tips to help you get started.
Assess your current habits
You can start by taking an alcohol self-assessment. It can tell you if your current habits meet recommended drinking limits, or help you understand how to stop drinking alcohol excessively. According to the Dietary Guidelines for Americans, a moderate amount is no more than 1 drink a day or 7 drinks a week for women and no more than 2 drinks a day or 14 drinks a week for men.
Lower your intake over time
By tracking how much you drink, you can gradually start cutting back on alcohol in a manageable way. To start, Dr. Attia suggests keeping a journal of how much you drink each day for one week. But take note: When working from memory and guessing at amounts, people tend to underestimate how much they drink. It’s a good idea to learn the standard drink sizes before you log them.
Then, cut back one glass a week until you’re drinking in moderation — or if you prefer, until you stop drinking. Lowering your alcohol intake over time gives your body and mind a chance to adjust while you create healthier habits.
Consider drinking only on specific days of the week. On the days you drink, aim to stop 3 hours before going to bed so your body has time to absorb the alcohol before sleep. Drink plenty of water that day and the next day.
Try going sober at social events
Most drinking happens socially. Meals, sporting events, holidays, and even children’s parties often include the option to drink. Next time you’re at a social event, try going without alcohol. You may be responding to social cues that it’s time to drink or just looking for something to hold in your hand. Try reaching for something else, like a bottle of water or a snack.
Let your friends and family know that you’re thinking about drinking less and exploring how you feel with less alcohol in your life. If you think they won’t understand, tell them your doctor told you to cut back for health reasons, Dr. Attia says. Having their support will help keep you accountable — and some people may decide to join you.
Find healthier ways to relax
Alcohol is a depressant, which can affect your mental and physical health. You can replace drinking by learning new skills and adopting healthy routines and activities that pull the focus away from alcohol.
- Walk or ride a bike before dinner.
- Meditate or stretch for 20 minutes at the end of the day.
- Color in a coloring book.
- Play a game on your phone.
- Reach out to a friend or neighbor to connect.
- Go to bed early (aim for 7 to 9 hours of sleep a night).
Don’t rely on alcohol-free drinks
There are several brands of nonalcoholic beer, wine, and even spirits available today. And while these can be a fun substitute at a special occasion, don’t rely on them to replace a daily habit. “The flavor, the smell, and the bottle all prime your brain to have the real thing,” Dr. Attia says. That can lead you to break down and switch to alcohol. Focus instead on creating new habits that don’t involve drinking.
Get the support you need
Talking to people who are also exploring their alcohol use can help. Joining a support group like Alcoholics Anonymous can help put you on the path to stop excessive drinking of alcohol. Online video and phone meetings are popular and offer more flexibility when you’re busy.
If you need support and advice around your drinking behavior, we’re here for you — and members don’t need a referral to get started. Learn more about treatment and recovery options at Kaiser Permanente.