How to Cut Down on Your Drinking

If you, or anyone close to you, is at all worried that you may have a drinking problem, the most important thing to do is talk with a professional. Talking things over with your doctor is a good place to start. She or he can help you figure out whether you do have a problem, set limits for your drinking, and provide support and refer you to other avenues of support. Ask yourself the following questions. If you reply “yes” to some of them, or even one, it will probably be helpful for you to talk things over with your doctor or health professional and try to cut down.

• Do you drink alone when you feel angry or sad?
• Does your drinking ever make you late for work?
• Does your drinking worry your family?
• Do you ever drink after telling yourself you won't?
• Do you ever forget what you were doing while you were drinking?
• Do you get headaches or have a hangover after you have been drinking?

If you are alcoholic or have other medical problems, you should not just cut down on your drinking – you should stop drinking completely. Your doctor will advise you about what is right for you.

As well as talking things over with other people, it is important to write things down. There are many reasons why you may want to cut down or stop drinking. You may want to improve your health, sleep better, or get along better with your family or friends. Make a list of the reasons you want to drink less and keep the list in a place to remind you of why you are making changes.

Next choose a limit for how much you will drink. You may choose to cut down or not to drink at all. If you are cutting down, keep under the following limits:

Women: No more than one drink a day
Men: No more than two drinks a day

A drink is:

• 12-ounce bottle of beer
• 5-ounce glass of wine
• 1 1/2-ounce shot of liquor

These limits may be too high for some people who have certain medical problems or who are older. Talk with your doctor about the limit that is right for you.

It’s best to write down your goal and put it somewhere you look every day, such as on your refrigerator, bathroom mirror or even the screensaver on your computer! Your goal might look something like this:

To help you reach your goal, keep a diary of your drinking. For example, write down every time you have a drink for one week. Try to keep your diary for three or four weeks. This will show you how much you drink and when. How different is your goal from the amount you drink now? Use the "drinking diary" below to write down when you drink.

While cutting down on your drinking, keep these helpful hints in mind.

Around the house: Keep just a small amount or no alcohol at home. Don't keep temptations around.

Drink slowly: If you do drink, sip slowly. Take a break of one hour between drinks. Drink soda, water, or juice after an alcoholic drink and don’t drink on an empty stomach! Eat food when you are drinking.

Take a break: Pick a day or two each week when you will not drink at all. Then, try to stop drinking for one week. Think about how you feel physically and emotionally on these days. When you succeed and feel better, you may find it easier to cut down for good.

Learn how to say NO: You do not have to drink when other people drink. You do not have to take a drink that is given to you. Practice ways to say no politely. For example, you can tell people you feel better when you drink less. Stay away from people who give you a hard time about not drinking. 

Try something new: What would you like to do instead of drinking? Use the time and money spent on drinking to do something fun with your family or friends. Go out to eat, see a movie, play sports, go skydiving… the possibilities are endless!

Get support: Cutting down on your drinking will be difficult at times. Ask your family and friends for support to help you reach your goal. Talk to your doctor if you are having trouble cutting down. Get the help you need to reach your goal.

Watch out for temptations: Watch out for people, places, or times that make you drink, even if you don't want to. Plan ahead of time what you will do to avoid drinking when you are tempted. Do not drink when you are angry or upset or have a bad day. These are habits you need to break if you want to drink less.

Don't give up! Most people don't cut down or give up drinking all at once, and that’s okay. If you don't reach your goal the first time, try again. Remember, get support from people who care about you and want to help. Don’t give up!