10/06/2025
Small changes can help reduce alcohol-related problems. If one approach fails, try another. Choose a few strategies to try over the next few weeks, and add more if needed. If no progress is made after two to three months, consider quitting alcohol or seeking help.
1. **Keep Track**: Record how much you drink using a method that suits you, like a tracker card, calendar, or notes on your phone. Noting each drink before consuming can help you slow down.
2. **Count and Measure**: Know standard drink sizes to track accurately. Be cautious with mixed drinks, especially away from home, and ask hosts not to refill wine glasses.
3. **Set Goals**: Determine how many days a week to drink and the number of drinks. Include non-drinking days.
4. **Find Alternatives**: Fill time with new activities, hobbies, or friendships. If alcohol helps you in social settings or coping, find other healthy coping methods.
5. **Avoid Triggers**: Identify and avoid people, places, or feelings that trigger drinking. Plan alternative activities.
6. **Handle Urges**: When urges hit, recall reasons for change, talk to someone you trust, or engage in a distracting activity. Accept and ride out the urge, knowing it will pass.
7. **Know Your "No"**: Be prepared to decline drinks politely but firmly to avoid giving in.
For more tips on reducing alcohol consumption, visit the NIAAA Rethinking Drinking website.
https://buff.ly/XrF358J