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Expert Tips For Reducing Your Alcohol Usage

16 Tips + 100% Working Bonus Program + Discounts

By Yash HerathPublished 2 years ago 6 min read
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Expert Tips For Reducing Your Alcohol Usage
Photo by Jacek Dylag on Unsplash

16 Ways to Cut Down on Alcohol Consumption + Bonus Special Trick

1. Measure your drinks.

"Katie Witkiewitz, Ph.D., a psychology professor at the University of New Mexico and author of the 2019 research "Advances in the Science and Treatment of Alcohol Use" in Science Advances, says, "The first step is to understand how much you're actually drinking."

A regular glass of wine has roughly 12 percent alcohol and weighs 5 ounces. A shot of distilled spirits, such as vodka, is 1.5 ounces and 40% alcohol. According to the NIAAA, a 12-ounce can of beer contains around 5% alcohol, whereas a normal glass of sherry is 3 to 4 ounces and contains about 17% alcohol.

To figure out how much alcohol is in various drinks, use the NIAAA's drink size calculator.

2. Track your intake.

"It's important to measure how many drinks you're consuming every day once you have an idea of how much you're drinking," Witkiewitz says. "You could keep track of your progress with a calendar, journal, or any number of monitoring applications." On iOS devices, Drink Control Alcohol Tracker and Less are two examples of free tracking apps.

3. Make a plan.

According to statistics from 10,000 U.S. users of the app Cutback Coach, people who establish daily drink limitations consume 10% fewer drinks per week than those who don't. And getting the week off to a good start is a sign of success: On Monday and Tuesday, members who stay under their targeted limit are nearly four times more likely to meet their weekly goal.

"Begin slowly," Crews advises. Instead of aiming for complete abstinence, try to limit your drinking to no more than seven days each week. "Try sober Mondays," he suggests, or "sober Mondays through Wednesdays."

4. Tell family members and friends you want to get healthier.

Reframe drinking like any other health practice you'd like to improve, such as eating healthier or getting more exercise, and tell your friends and family about it. According to Witkiewitz, this social strategy can aid in normalizing the change you're attempting. "You don't need to have a drinking issue to desire to reduce your drinking and enhance your health and quality of life."

5. Try a month of abstinence.

"Try a 'dry' month, such as Dry January, Go Dry for July, or Sober October," Moore suggests. Dry January, a campaign to reduce alcohol consumption coordinated by Alcohol Change UK, reportedly drew more than 6 million participants in January 2020. According to follow-up research, most people drank in healthier amounts later.

6. Get exercise.

If you use alcohol to cope with anxiety, consider exercising as a healthier alternative. "We know that physical movement, particularly in nature, can be quite useful in lowering anxiety and coping with other bad moods for those who have access to and enjoy outdoor activities and other physical activity options," Witkiewitz says.

7. Drink water.

According to Crews, you can go for alcohol when you're actually thirsty. Before you imbibe, drink a cup of relaxing tea or a long glass of water; once your thirst has been satisfied, you may not feel the need for as much—or any—alcohol.

8. Eat before and in between drinks.

According to Crews, food can absorb the alcohol in beverages, so eating before or even while drinking can reduce the effect and make you want to drink less.

9. Make a plan for cravings.

Make a plan to deal with the impulse to drink when it strikes. The NIAAA recommends reminding yourself why you want to cut back, talking to a friend about it, and distracting yourself with a hobby or exercise. Accept that you are experiencing a strong need and that it will pass.

10. Remove alcohol from your house.

The NIAAA recommends that if you have a tendency to drink excessively whenever there is alcohol in the house, you get rid of it completely.

11. Watch out for anger, resentment or grudges.

When you're angry, do you turn to alcohol? Alcoholics Anonymous recommends exercising, talking it out with a trusted friend, getting plenty of rest, and adopting a "live and let live" attitude instead of drinking in its book Living Sober.

12. Avoid loneliness.

Make a conscious attempt to connect with others if you drink to relieve the ache of loneliness. Members of Alcoholics Anonymous are advised not to become overly hungry, angry, lonely, or exhausted, as these emotions can make you more prone to the need to drink. Witkiewitz recommends finding hobbies that are mentally and emotionally fulfilling and enjoyable, as well as opportunities to engage socially with others.

13. Get online support.

You don't even have to leave your house to find people who understand and respect what you're trying to do. For people who work in the food and beverage sector, sites like Cutback Coach, which helps you design a tailored plan, Tempest, Moderation.org, or Ben's Friends can help.

14. Avoid triggers.

What causes you to reach for a beverage? Do you have a friend who never stops talking? Are you interested in stock market news? "When you're feeling triggered, we recommend doing an informal mindfulness practice," Witkiewitz explains. "Stopping in the moment to assess what's going on, what emotions, feelings, and thoughts are there, bringing awareness to breath, and then deciding how you want to respond to the circumstance." It's possible that it's still drinking, but it's also possible that it isn't. It could be calling an old acquaintance, taking a walk, or spending time with a special child or pet."

15. Learn how to say, “No.”

Prepare yourself for those occasions when you will be offered a drink. Find phrases to help you politely yet firmly decline. "Thanks, but no thanks" is a straightforward expression. The NIAAA recommends holding on to a nonalcoholic drink, asking a friend to support you in uncomfortable situations, or just exiting early if temptation becomes too overwhelming.

16. If you slip, return to your plan.

Restart your strategy instead of succumbing to humiliation and regret. "Success is truly about how you handle setbacks and things that come your way," Moore adds. "If a person's plan to drink less fails, it's critical to recognize and reflect on the lessons learned, and to take action—at least one next, correct step—to start making an impact."

Bonus Trick - 7 Days to Drink Less Online Alcohol Reduction Program

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When You Quit Drinking, What to Expect

If you've been addicted to alcohol, removing it from your life may cause withdrawal symptoms like racing heart, high blood pressure, sweating, and shaking. Irritability, anxiety, and restlessness are examples of psychological symptoms. If you're experiencing any of these symptoms, talk to your doctor.

When Should You Seek Help?

If you can't cut back on your own despite your best attempts, if you have regular hangovers, or if you've had a DUI, Crews recommends consulting a therapist or attending an AA meeting. Other choices include SMART Recovery, Recovery Dharma, and the Substance Abuse and Mental Health Services Administration's 24/7 helpline, which can connect you to the right treatment. Simply dial 1-800-662-HELP (4357).

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Yash Herath

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