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Tips for Cutting Back on Alcohol

Tips for Cutting Back on Alcohol to Prevent Addiction

Are you concerned that your drinking has become too much? Have you tried to cut back on how much you drink but you’re finding it difficult? Heavy drinking can cause a host of problems in your life from social issues to your health. Tips for cutting back on alcohol will be discussed to help you get your drinking to low-risk amount.

Alcohol Use Disorder Statistics

Alcohol use disorder describes all forms of problematic drinking. According to the National Institute on Alcohol Abuse and Alcoholism, problematic drinking is a widespread problem in the United States which affected over 15 million people in 2015. This amount was made up of 9.8 million men and 5.3 million women. The abuse of alcohol also causes roughly 88,000 deaths annually in the United States.

Standard Drink

In order for us to discuss tips for cutting back on alcohol, we must first establish what a standard drink in the United States is. A standard drink is defined as one that has around 14 grams of alcohol in it. This amount can be found in 5 ounces of wine, 12 ounces of beer and 1.5 ounces of spirits.

Tips for Cutting Back on Alcohol

The following looks at tips for cutting back on alcohol based on the low-risk drinking parameters set out by the National Institute on Alcohol Abuse and Alcoholism. According to their research, in order to be low-risk drinker, men must only drink 4 drinks on any given day and limit themselves to 14 drinks a week. For women, a 3-drink limit in a day is advised along with a limit of 7 drinks in a week. But how can you achieve this?

Count Drinks

One of the ways on how to reduce alcohol consumption safely is by counting how many drinks you have. Staying within the low-risk amount of alcohol consumption in a week will greatly reduce the chances of becoming addicted. Write it down on a notepad or keep a log of your weekly drinks of your phone.

Set Goals

If you are currently drinking too much and want to know how to reduce alcohol consumption safely, then start by setting yourself realistic goals. A person who has become dependent on alcohol will be met with withdrawal symptoms if they stop suddenly, which could be dangerous. Instead, reducing the amount they drink every week slowly can help to bring their drinking under control.

Space and Pace Your Drinking

Pacing your drinking refers to how quickly you finish off a drink. The more you pace your drinking by slowly sipping it, the more you can remain within safe drinking limits. Spacing your drinking achieves the same goal, too. Instead of having another drink right after your last, rather have a non-alcoholic drink to help space your drinking out.

Do Something Different

One of the cutting down on alcohol benefits is that you are more capable of doing something different. Other activities such as sports or a hobby can also help to take your mind off drinking. The cutting down on alcohol benefits can lead you to entirely new, exciting experiences if you let it.

Practice Saying “No”

If your plans are to go to a gathering with friends who you often drink with and you’re trying to cut down, the chances are that your friends are going to offer you more drinks than you planned on having. Imagine the situation playing out in your mind and practice saying “no”. Having a non-alcoholic drink in your hand at all times can assist with this.

If you or a loved one is struggling with addiction, get help right away. Make a phone call that will connect you to a professional drug treatment center. The call you make may save your life or the life of someone you love. Call us today at 1.800.429.7690.

Sources:

https://www.niaaa.nih.gov/alcohol-health/overview-alcohol-consumption/moderate-binge-drinking

https://www.niaaa.nih.gov/alcohol-health/overview-alcohol-consumption/alcohol-facts-and-statistics