Drinking is primarily accepted as an everyday social activity, a beverage to go with food, a way to have fun, cope with stress and anxiety, and even to help curb insomnia.
But drinking too much can put you at an increased risk for cancer, including the mouth and throat, liver disease, stroke, and heart disease. It can also affect your immune system, resulting in frequent colds and flu compared to those who don’t drink. Even moderate consumption can leave you feeling less sharp and with a dreaded hangover.
If you are wondering if it’s time for you to step back and take a break, or stop drinking altogether, read on to discover five practical tips on how to stop drinking alcohol.
Set limits for yourself
Whether you want to stop entirely or simply drink less, setting a limit on how much you consume will help you either way. Set a drinking goal and remain below the recommended guidelines, working your way down as you go. Guidelines stipulate no more than two drinks per day for men under the age of 65 and one drink per day for women and men over 65. You can also speak to a doctor to help set limits and find out more.
Another great way to set limits for yourself is to avoid the alcohol aisle when shopping at your local supermarket or buy less. Alternatively, you could replace the alcoholic beverages in your home with alcohol-free drinks such as alcohol-free beer. Non-alcoholic drinks are becoming increasingly popular, and there are now many options that taste just as good as the real thing!
Find a community of like-minded people
It can be hard to limit your alcohol intake when surrounded by family, friends, or colleagues who are frequent drinkers. Reaching out to find like-minded people and build new relationships with those who also choose to avoid alcoholic beverages can provide many benefits. Not only does it diminish the chances of falling off the bandwagon, but you also won’t feel awkward for being the only one not drinking during social occasions. Check out apps and social media to find like-minded people interested in alcohol-free activities. Cultivate relationships with people who don’t consider alcohol an essential part of their daily lives. Alternatively, suggest going for a walk in the park or a coffee and pastry with a co-worker instead.
Drink non-alcoholic drinks
Don’t want to miss out on nights out with colleagues and friends? The good news is that there are now more non-alcoholic beverage options than ever before. Some people might argue that they could be a trigger or potential getaway into drinking the real thing. However, many people favor these alternatives as a great way of being included during special or social occasions without anyone noticing that they are off the booze. And with so many new non-alcoholic drinks on the market, you have more choice than ever, leaving you to enjoy yourself. Some evidence also suggests that non-alcoholic drinks can trigger similar feel-good responses in the body as alcoholic beverages do, similar to a placebo effect. A healthier alternative that tastes just as good and leaves you with no hangover the next day? It sounds like a win-win that you can’t go wrong with.
Identify your triggers
Thinking about your triggers for drinking is beneficial and a great preventative measure to help you avoid the temptation to turn to the bottle in the future. Triggers are highly personal and can be anything from having a stressful day at work, being out with friends, alone at home, in social situations and events, or whenever you feel a particular type of emotion, be that happy, sad, or anxious. Once you have identified the time or situations when you are most likely to reach for a glass, you can recognize unhealthy patterns and coping mechanisms and develop a specific plan to stop you from drinking when these occasions arise. Alcohol is now readily available everywhere, from shops and restaurants to bars, and this convenience can also trigger and influence many people’s drinking habits. A great way to take back control is to simply remove what is physically available to you so that you don’t even have the option, including throwing out any alcoholic drinks you may have at home.
Know what you are going to say
While it can seem trivial, knowing how to respond to why you are not drinking can help. Some people just can’t help but ask why when turning down a drink. And sure, you are not obligated to provide any details. But having a go-to response can make you feel more confident – it doesn’t even have to be highly detailed or even the truth if you don’t feel like sharing. Simply saying that you are cutting back for the sake of your health, that you don’t like how alcohol makes you feel, or a firm “No, thank you” can do the trick. Practicing ahead of time can make you feel more confident when you happen to find yourself in a situation that involves the flow of alcohol and stop you from worrying about being questioned by others.
In short
Whether you want to stop drinking altogether or just want to cut down and drink less, there are many useful strategies that you can implement into your daily life to help. These include setting limits for yourself, drinking non-alcoholic alternatives, identifying your triggers, and finding a community of like-minded people to support you throughout the process. Even the simple act of knowing what to say when questioned as to why you are not drinking can make all the difference and enable you to feel confident in your choices to lead a healthier lifestyle.
