Alcohol Part 2: Practical Tips for Reducing Your Intake

What we’ll cover:

• Practical tips for reducing alcohol
• Alternatives to alcohol
• Tips for social situations

In part one of our series on alcohol, we explored the impact of alcohol and how reducing our intake can bring numerous health benefits, reshaping our overall well-being. Sometimes, this can feel a little challenging, so in part two of this series, we’re focusing on practical tips to help you enjoy alcohol in moderation and reduce its impact on your health.

It's no secret that cutting back on alcohol can be challenging, especially if drinking has become ingrained in your routine or social life. The good news is, that with a bit of mindfulness and some simple strategies, you can learn to have a healthier relationship with alcohol without feeling deprived.

The key is to start small and build sustainable habits over time. Whether your goal is to cut out alcohol entirely or simply reduce your weekly intake, being more intentional about when and why you drink can have a profoundly positive impact. From rethinking your drink of choice to finding novel ways to socialise without alcohol, this article provides practical suggestions for making meaningful change.

Modify drinking habits:

• To initiate meaningful change, set specific goals, such as incorporating 'drink-free' days into your week and establishing clear limits when consuming alcohol. Setting a money budget can also help!
• Hydration plays a vital role too; quenching thirst with non-alcoholic beverages (or even better - water) between drinks helps control consumption and reduce the dehydrating impact of alcohol on the body. 
• Avoiding drinking in rounds or large groups limits peer pressure to drink excessively - enabling you to take your time rather than rushing to keep up. 
• Eating before drinking can slow down alcohol absorption, reducing overall consumption. 
• Planning activities during drinking times can divert focus, minimising the impact of boredom or stress. Find hobbies or activities that don’t involve alcohol, such as sports, reading, painting or cooking. 

Social strategies:

• Being mindful of your social circles can influence your alcohol intake in a positive way. Spending less time with heavy-drinking friends and opting for healthier activities when you do see them can support your efforts to reduce alcohol consumption. 
• Communicate your goals and tell friends and family about your decision to cut back. This can provide support and reduce social pressures.
• Be a designated driver! Offer to be the designated driver when going out. This gives you a concrete reason to avoid alcohol.

Plan and Prepare

• Try to identify situations, places or people that trigger your drinking and try to avoid them where possible, or find ways of pre-empting the situation and navigating around it.
• Stock your fridge with alcohol-free drinks that you enjoy, such as sparkling water (chuck in some cucumber, mint and lime and you’ve got yourself a little mocktail), herbal teas or even alcohol-free beers and wines for social situation.

Take home message
While cutting back on alcohol may initially seem daunting, adopting these practical, mindful strategies can pave the way to meaningful change. By exploring enjoyable alternatives, identifying personal triggers, and slowly cultivating new habits, you're taking proactive steps to build a healthier, more balanced lifestyle. This approach empowers you to be more intentional about your choices, realigning your actions with your core values of improving overall wellness. Each small step you take creates positive momentum, bringing you closer to your goals of reducing alcohol's impact and prioritising your holistic well-being.