Cutting back on alcohol can do a lot for your health and well-being. Drinking less lowers your risk of injuries, boosts your mental health, and reduces the chances of diseases like cancer. Every drink you skip makes a difference—small steps can lead to big health benefits.

Why do people drink?

People drink for many reasons—socializing, unwinding after a long day, or just out of habit. Understanding why you drink can help you find healthier ways to cope with stress, socialize, or relax.

Interested in reducing your intake?

Tracking your drinks is a helpful first step. By keeping a record, you can see how much you usually drink and set a realistic goal to reduce your intake.

1. Try this weekly goal: Count how many drinks you have in a typical week, remember to count standard drinks. Setting a realistic goal for yourself and successfully sticking to it helps to increase confidence.
2. Add more alcohol-free days: Having more alcohol-free days is a great way to reduce your intake without making drastic changes. Here are some ways to add more alcohol-free days to your week:

• • Schedule alcohol-free days: Pick specific days to go without alcohol, like every Monday and Wednesday.
  • Plan fun activities: Plan outings that don’t centre around drinking, such as movie nights, exercise classes, or exploring a local park.
  •  Share your goal with friends and family: Letting others know can help you stay accountable and get support
  • Only buy what you intend to drink. Having alcohol easily available makes it harder to stick to your goals.

What are other ways to reduce intake?

If you’re looking to cut back, here are some simple ways to get started:

●      Have a plan: Decide in advance how many drinks you’ll have, and stick to it.

●      Swap drinks: Replace some alcoholic drinks with non-alcoholic options like sparkling water, juice, or mocktails.

●      Take it slow: Sip your drink slowly, and have water between alcoholic drinks to stay hydrated.

●      Avoid triggers: Think about the times and places where you’re most likely to drink. Have a back up plan for these situations.

●      Choose low-alcohol options: Check labels for the alcohol content. Choosing a lower percentage can make a big difference.

●      Skip rounds: It can be hard to say “no” in social settings, but remember it’s okay to pass on a round.

If you are finding it hard to reduce, it is important to speak to a trusted health care provider about what this might mean for you. Your health care provider can provide assessments and support you with your goals to reduce alcohol and how to do this safely.

What to do if you find yourself in withdrawal?

For some people, reducing their alcohol intake may cause them to go into withdrawal. It is very important to be assessed by a health care provider as soon as possible if you feel you are going through withdrawal, as this can be a medical emergency. Signs of withdrawal:

• Tremors or shakiness
• Sweating
• Racing heart
• Headache
•  Upset stomach
•  Irritability or nervousness
•  Confusion or hallucinations
•   Seizures
•  Symptoms are quickly relieved by alcohol

What are the benefits of drinking less?

Taking a break from alcohol — like during Dry February, Dry January, or Sober October — can be really good for your health. A study from the University of Sussex in 2019 looked at people who took part in Dry January. They found that drinking less helped people have:

• Better sleep: You fall asleep easier and wake up feeling more rested.

• More energy: When you sleep well, you have more energy the next day.

• Clearer thinking: It’s easier to focus and concentrate.

• Healthier skin: Many people say their skin looks better.

• More money: You spend less on alcohol, which saves money.

• More control: You might feel more in charge of your choices.

• Fun without alcohol: You’ll see you don’t need a drink to enjoy yourself.

How does drinking less help you sleep better?

Even though alcohol can make you feel sleepy, it actually makes your sleep worse. Here’s how drinking less can help you sleep better:

• Deeper sleep: Alcohol stops you from getting the deep sleep you need. When you drink less, you wake up feeling more rested.

• Fewer bathroom breaks: Alcohol can make you get up more at night to use the bathroom, which interrupts your sleep.

• Less snoring: Alcohol makes you snore more, which can wake you up or bother others.

• Better hydration: Drinking less means you won’t wake up thirsty from being dehydrated.

What local supports are available to help you cut back on alcohol?

• Reach Out 24/7: Free, confidential support for mental health and addiction issues in Elgin, Middlesex, Oxford, and London. Available 24/7.

• Call or text: 519-433-2023

• Addiction Services of Thames Valley (ADSTV): Offers screening, assessment, treatment planning, and support for you or your family.

• Call: 519-673-3242 ext. 222

• Knowing Your Limits with Alcohol: A practical Guide to Assessing Your Drinking

What are additional resources on alcohol and my health?

• Visit our main alcohol page