Tips for drinking less

Cutting down your drinking can make a big difference to your health. It can boost your energy, help you keep a healthy weight and save you money.

Clever ways to reduce your drinking

There are things you can do to change how you drink and help you drink less.

How to drink less on a night out

To drink less on a night out:

• go out later
• bring less money or put a limit on the amount you will spend
• order smaller drinks - a glass rather than a bottle or pint, a single measure rather than a double
• pick lower-strength drinks
• alternate alcoholic drinks with non-alcoholic, soft drinks or water
• drink slowly - sip your drinks and wait until you've finished one before you order another
• avoid buying rounds, or buy yourself a non-alcoholic drink when it’s your round
• leave your drink unfinished if you are leaving a venue
• pay attention to the drinks labels - so you can keep count of standard drinks

How to drink less when staying in

To drink less on a night in:

• buy low-alcohol or alcohol-free drinks
• use a standard measure for spirits, rather than pouring ‘freehand’
• have your first drink later in the evening - go for a walk, have a shower or do another activity first
• change your routine to find new things to do at your usual drinking times
• do not include alcohol in your weekly shopping
• do not keep alcohol in the fridge - store it in a room other than the kitchen or sitting room

Drink less to feel better

Cutting down on alcohol can make you look and feel better. You are likely to have more energy, sleep better and think more clearly.

Benefits of cutting down or giving up alcohol

How to stay on track

Be prepared for high-risk moments and places when it will be hardest to stay focused.

You might find it hard not to drink at the times you usually do, such as:

• after work
• on nights out with friends, family or colleagues
• watching sports
• at big celebrations like weddings and family events
• after arguments or at stressful times
• when you are feeling down or lonely
• with a meal
• after putting your children to bed

Make a plan

Have a plan for how you will cope before you get into a tricky situation.

For example, you could:

• drink low-alcohol alternatives
• suggest alcohol-free activities with friends
• learn stress-management techniques, such as controlled breathing or mindfulness
• change your route to avoid pubs or off-licences you would usually go to
• avoid having alcohol in your house

How to deal with stress

Prepare for peer pressure

Plan ways to cope with peer pressure.

Tell the people you usually drink with about your plans to cut down. They may support you.

It can be helpful to have some simple phrases ready for anyone who questions you. This can help you feel more confident.

Some examples could include:

• "I’m on a diet."
• "I’m on medicine."
• "I’m off it at the moment."
• "I have to be up early in the morning."
• "I want to get healthy."

Other ways to deal with peer pressure is to:

• buy your own drinks
• offer to be the designated driver