If you’re worried about your drinking and want to make some positive changes, we’re here to help. Cutting down or quitting alcohol can help you to be happier, safer and healthier.

You don’t have to be drinking every day for alcohol to be an issue, and there are lots of reasons you might want to cut back. Perhaps someone mentioned that they’re concerned about you, or you might find it hard to stop drinking once you’ve started.

You might have noticed that your drinking is affecting your health, your mood, your performance at work, or your personal relationships, for example.

Whatever your reason, changing your drinking habits can have a big impact on everything from your relationships to how well you sleep. It can be hard to take that first step, but even small changes can help you to be happier and healthier.

Before you start

Have a think about what you want to achieve. Quitting alcohol completely can seem like a huge step, but it could be the change of direction you need. Cutting down your drinking is also a positive goal, and it can be the first step to quitting entirely.

If you’re ready to address your drinking, don’t be afraid to reach out for help. It’s much easier to make positive changes when you’ve got help and support from others.

You could:

• Speak to your doctor about your worries, and your plan to address your drinking. They’ll be able to give you advice and useful information.
• Tell supportive family and friends. If they know that you’re trying to change your drinking habits, they will be more likely to encourage and support you.
• Find your nearest alcohol service. You can search for your nearest Change Grow Live alcohol service and look at treatment options using our website.
• Join a peer support group like Alcoholics Anonymous (AA).

If you are drinking alcohol every day and notice unpleasant withdrawal symptoms when you are not drinking, please do not stop drinking suddenly. This can cause extremely harmful effects. It’s important you make contact with your local treatment service to arrange a safe, medically supervised detox.

How can I cut down my drinking?

• Start a regular drink diary. Write down how much alcohol you’re drinking, what you drink, and who you drink with. This record will help you to understand your habits.
• Set yourself a limit, and stick to it.
• Have at least three alcohol-free days each week.
• Don’t drink on an empty stomach. Always have something to eat first.
• Have a non-alcoholic drink, like water or a soft drink, between each alcoholic one.
• Try switching to lower alcohol drinks, and drink slower.
• Try changing your social habits – pick a new hobby to work on, or make plans to go out and do things that don’t involve drinking.
• If you have cravings, distract yourself for a few minutes. Mindfulness or meditation apps and videos - like this mini meditation on YouTube - are good distractions. We;ve shared more tips on cravings here.
• Have a look at the NHS’s wellbeing tips. They could help you feel calmer and more relaxed when you find yourself wanting a drink.

You can also look at the websites, apps and support groups below for more support.