10 top tips for cutting down on alcohol

If you think you have a problem, you need accept it and want to sort it out. If you don’t accept you have a problem, you are not ready to read this page.

Alcohol is a good thing in moderation. It tastes nice and is a social enabler. But when people drink too much it can become a physical (mainly affecting the liver, heart and brain) and mental disease.

It can lead to you losing everything .. your money, house, wife/husband, contact with children and job. Not good. Many people in the UK drink too much.

So. If you regularly drink more than 14 units of alcohol a week, try these simple tips to help you cut down.

14 units is equivalent to 6 pints of average-strength beer or 6 medium glasses of wine.

Here goes .. 10 top tips for cutting down on alcohol.

1. Make a plan

Before you start drinking, set a limit on how much you’re going to drink.

2. Set a budget

Only take a fixed amount of money to spend on alcohol.

3. Think and drink in units

Use this handy unit calculator to help you work out exactly what you’re drinking.

4. Let friends and family know

If you let your friends and family know you’re cutting down and it’s important to you, you could get support from them. You can ask them to tell you when you have had enough. But, first say to them ..

I have a drinking problem and I need your help

5. Take it a day at a time

Cut back a little each day. That way, every day is a success.

6. Make it a smaller one

You can still enjoy a drink, but go for smaller sizes. Try bottled beer instead of pints, or a small glass of wine instead of a large one (175 mls not 250 mls for example).

7. Have lower-strength drinks

Cut down the alcohol by swapping strong beers or wines for ones with a lower strength (ABV in %). You’ll find this information on the bottle. 4% for beer and 12-13% for wine is ideal.

8. Stay hydrated

Have a pint of water or squash or diet fizzy drink just before you start having alcohol; and alternate alcoholic drinks with such drinks.

9. Have a few alcohol-free days each week

Have several drink-free days each week – ideally 4.

10. Practise your drink refusal skills

Plan what you will say if you are offered a drink and say it with confidence.

Benefits of cutting down

The effects of cutting down include:

• Feeling better in the mornings
• Being less tired during the day, and feeling more energetic
• Better looking skin
• Not damage your liver, heart or brain
• Reduce weight if you are overweight.

Summary