Change Grow Live ADVICE AND INFO FIND LOCAL SUPPORT STORIES Search for something Submit search query Search Tips for cutting down or quitting alcohol 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. Here are some steps you can take. There are lots of reasons you might want to take a look at your drinking habits, and you don’t have to be drinking every day for it to be an issue. Someone might have told you they’re concerned, or you might find it hard to stop drinking once you’ve started, for example. You might have noticed that your drinking is affecting your health, your mood, how you’re doing at work, or your personal relationships. Whatever your reason is, 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 making changes can help you to be happier and healthier. Things to think about before you start Have a think about the goal you want to achieve. Quitting alcohol completely can seem like a big step, but it could be the change of direction you need. Cutting down your drinking is also a positive goal, and it can even 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 other people. 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 your family and friends. If they know that you’re trying to change your drinking habits, they can 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 further down the page. 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 withdrawal symptoms. It’s important you make contact with your local treatment service to arrange a safe, medically supervised detox. Find your local service Alcohol treatment options How can I cut down my drinking? Once you’ve made your decision, try these steps to address your drinking: Start a regular drink diary. Write down how much alcohol you’re drinking, to help you keep a record. Also keep a note of what you’re drinking, and who you're drinking with. This 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 organise to go out and do things that don’t involve drinking. If you start having cravings, distract yourself for a few minutes. Mindfulness or meditation apps and videos - like this mini meditation on YouTube - are good distractions. 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. Get help, advice and support I need help now Speak to someone online Read people's stories Treatment options Find your local service What did you think of this page? Useful websites and apps Filter: - Any - - ANY - Alcohol ALCOHOL Drugs DRUGS Drinkaware Information, advice and tools to help people understand alcohol and make better choices. Visit the site Al-Anon Support groups for families and friends of people with an alcohol addiction. Visit the site Alcoholics Anonymous Regular support groups all over the country for people with an addiction to alcohol. Visit the site Breaking Free Online Free, online treatment and recovery program for anyone addicted to alcohol or drugs. Speak to any member of staff or volunteer at your local service to get access. Visit the site Download the app from AA 12 Steps app Companion app for AA’s 12 step programme. Download the app from SMART Recovery Self-help recovery programmes that include help with alcohol and drug addiction. Visit the site Drinks Meter app Keep track of your drinking and get instant feedback and advice. Download the app from Sober Grid app Connect and chat anonymously with other people in recovery from around the world. Download the app from Happify app Activities and games to help reduce stress and improve your mental health. Download the app from Current page 1 Page 2 Page 3 Next page Next The apps above are produced and owned by third parties. We make no guarantees that the information within them is accurate or up to date. Please get professional healthcare advice before taking any action. About us: News and views Our story Our people How we work Mission, vision and values Service user involvement Annual report Resources Careers and volunteering: Careers Career development Supporting you Moving to Change Grow Live Volunteer with us Peer mentoring Get in touch: Contact us or give feedback Find a service I need help now Donate Connect staff intranet Legal: Modern slavery statement Accessibility statement Privacy Cookies © Copyright 2021 Change Grow Live. 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