Find out these practical tips to reduce your alcohol intake.

Find out these practical tips to reduce your alcohol intake.

Last Reviewed : 12/18/2020
Find out these practical tips to reduce your alcohol intake.

Reducing the intake of alcohol has many benefits – mentally, physically, socially, and financially. But most of us find it difficult. When alcohol is beginning to affect you negatively, it may be time to consider quitting or reducing your alcohol intake. Professional societies recommend up to two drinks for men and one drink for women a day. If you are drinking more than this everyday or binge drinking occasionally, you may need to think about cutting down alcohol. Here are some practical tips to reduce alcohol intake.

  • Make your intentions known to your family and friends. They have your best interests at heart more than anyone else. They can support you to be firm in your decision. They also act as reminders if you are deviating from your decision.
  • Identify the triggers: This is the key to come out of alcohol addiction or even reduce alcohol intake. Common triggers are stress, HALT – Hungry, Angry, Lonely or Tired, sex and relationships, social isolation, job promotion or demotion, negative emotions, or mental or physical illness.
  • Alternative strategy: Once triggers are identified, it is important to choose an alternative to alcohol. You need to replace alcohol with this alternative strategy. For example, if being lonely is the trigger, you choose to drink alcohol because you want to get some company. Instead of drinking alcohol, focus on making more friends or joining health clubs for socialization.
  • Avoid temptations: Go to the places/restaurants where alcohol is not sold or available, go out with friends and family members to the cinema or an outing whenever you feel like drinking.
  • Cut down alcohol gradually rather than completely stopping it. You can enjoy better benefits, andit is often easier to stick. Maintain a diary where you can note down on what days of the week you had alcohol and what days of the week you did not have alcohol. These days when you do not have alcohol are called alcohol-free days. Try to increase your alcohol-free days.
  • You can feel the benefits of cutting down alcohol like enjoying better sleep, losing extra weight, becoming mentally sound and financially better. Spend the money wisely that you save for not purchasing alcohol.
  • Keep track of how much you are drinking, measure it and then drink.
  • Be with the ones who do not drink.
  • Do not store alcohol in the house.
  • Avoid drinking in large groups.


Consuming alcohol is considered as a social habit and it may not be easy to quit alcohol completely. However, when alcohol consumption is affecting your physical, mental or financial health, you need to take the above practical steps as soon as possible before you get addicted to it.

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