Alcohol Bottle
Addiction & Substance Overuse

How to Cut Down on Your Drinking

If you are drinking too much, you can improve your life and health by cutting down. How do you know if you drink too much? Read these questions from the National Institute on Alcohol Abuse and Alcoholism, part of the National Institutes of Healthy, and answer “yes” or “no”:

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 did while you were drinking?

Do you get headaches or have a hang-over after you have been drinking?

If you answered “yes” to any of these questions, you may have a drinking problem. Check with your doctor to be sure. Your doctor will be able to tell you whether you should cut down or abstain altogether. 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.

If your doctor tells you to cut down on your drinking, these steps can help you:

  1. Write your reasons for cutting down or stopping.

Why do you want to drink less? 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.

  1. Set a drinking goal.

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 below these limits:

Women: No more than one drink a day.  Men:No more than two drinks a day. (A drink is a 12-ounce bottle of beet; a 5-ounce glass of wine or a 1 ½-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.

Now–write your drinking goal on a piece of paper. Put it where you can see it, such as on your refrigerator or bathroom mirror. Include the date you’ll start cutting down; how much alcohol you will limit yourself to every day; or what your weekly limit will be; or that you will stop drinking altogether.

  1. Keep a “diary” of your drinking.

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. You may be surprised. How different is your goal from the amount you drink now?

Now you know why you want to drink less and you have a goal. There are many ways you can help yourself to cut down. Try these tips:

Keep a small amount or no alcohol at home. Don’t keep temptations around.

Drink slowly.  When you drink, sip your drink slowly. Take a break of 1 hour between drinks. Drink soda, water, or juice after a drink with alcohol. Do not drink on an empty stomach! Eat food when you are drinking.

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