No amount of alcohol is safe for your health. The more you drink, the more harmful it is.
If good health and self-care are important to you, check how much alcohol features in your life.
Changing how you drink
Mindful drinking and a sober curious lifestyle are ways to change your drinking patterns. They help you change your attitude to alcohol.
Mindful drinking helps you focus on why, when and how much alcohol you drink. This level of awareness of your drinking helps give you more control over your alcohol use.
Sober curious is a broader lifestyle decision to drink very little alcohol, or none at all.
Both practices can help you cut down or stop drinking alcohol completely.
Sober curious and mindful drinking benefits
More people are practising mindful drinking or becoming sober curious as they see the benefits, such as:
- better mental health
- more energy
- better sleep
- improved relationships
- more self awareness
These practices help many people to control their drinking or to take a break from alcohol. But they may not work for everyone. You may need support to cut down or stop drinking alcohol.
If you are worried about your drinking, take our alcohol test. This will help you find out the type of drinker you are.
Non-urgent advice: Talk to your GP before stopping if:
- you think you may be dependent on alcohol
- you are worried about withdrawal symptoms
Mindful drinking
Mindful drinking helps you explore your reasons for drinking and make thoughtful choices around each drink you have.
When exploring why you are drinking, check if it's:
- to deal with stress - for example, after a hard day
- to avoid feeling left out - especially if everyone else is drinking
- because you always drink when you meet certain people
Mindful drinking can also make you more aware of your emotions before you drink and while you drink. It helps you make mental notes about how and when alcohol features in your life.
By being more self-aware, you can start to break your drinking patterns and change your behaviour.
You can do this by focusing on the present moment. This will help you make healthier choices in that moment.
For example, choose a non-alcoholic option as your first drink if you go for a drink after work. This gives you time to decide if you want to have an alcoholic drink at all.
Tips for mindful drinking
Before going for a drink:
- ask yourself why you’re drinking - for example, check if you are stressed
- decide if you want to drink alcohol
- decide what you will drink instead (if not alcohol)
- decide how many drinks you will have - try to stick to this limit
- make a plan to avoid getting into rounds
- make a plan for dealing with peer pressure
While you are drinking:
- drink slowly and pay attention to the taste, colour and texture of the drink
- make conscious decisions about each drink - for example, do you want it, how many drinks have you had
- alternate alcoholic drinks with non-alcoholic choices
- notice how the alcohol is affecting you - think about your mood or if you feel tired
- pay attention to the people you are drinking with - listen more and drink less
Be mindful in other ways
There are other practical things you can do that may help.
To be mindful in other ways, try to:
- choose hobbies or activities that do not involve alcohol
- think about other ways to deal with stress
- find like-minded people to socialise with - this makes it much easier to avoid a drinking environment
- recognise and deal with your alcohol triggers
- remember that drinking alcohol is a very personal choice - only you know how the negative effects for you
- use our tips to help you stay off alcohol
To understand more about mindful drinking, it can help to practise mindfulness.
Sober curious
Sober curious is a lifestyle choice to drink very little alcohol, or none at all.
If you are sober curious you may have become:
- aware of negative effects alcohol is having on your life
- curious about a better life, without alcohol
- eager to take back control in your life by cutting down or giving up alcohol
- more aware of alcohol-related health risks and want to avoid them
- keen to improve your health and wellbeing, and your relationships
Exploring a sober curious lifestyle
Taking a break from alcohol can be a good way to ease away from a drinking culture. For example, you might try dry January or sober October.
If you are sober curious, taking a break like this may help you change your drinking patterns for good.
When you are sober curious you are more likely to:
- socialise in places that do not serve alcohol
- connect with people through alcohol-free activities
- feel empowered and self-aware
Staying sober curious
When you live in a sober curious way, it does not mean you will never drink again. You might choose to have a drink now and again. But you become more mindful about drinking and the health benefits of drinking less.
Becoming sober curious is a great first step for people who want to take a break from alcohol or stop drinking altogether.
If you find it difficult to cut down or stop drinking, get support if you need it.
Non-urgent advice: Get help with problem alcohol use
For confidential advice, freephone 1800 459 459.
Why build a healthier relationship with alcohol
There are many reasons for deciding to change your relationship with alcohol.
For example, maybe you:
- are tired of hangovers
- want less anxiety
- want to reduce conflict in your relationships
- want to be a good role model to your children
- worry about your strong desire to drink
- rarely stick to just 1 drink
- want to spend your money on other things
- want to lose weight
- want to feel better about yourself
- want to get fit and feel healthy
- want to sleep better
- want to perform better in sport
Your motivation is personal to you. Whatever your reasons, the first step you take to drink less is a big step towards better health.