Author: James Anderson

How to Control Your Alcohol Intake

Maintaining moderation in drinking means starting out with a specific goal. The specific goal will depend on the individual’s particular situation. For example, someone might want to cut back on the amount they drink, or maybe slow down their rate of drinking. Another possible option is using medications such as naltrexone or disulfiram along with psychotherapy. You may be able to gradually decrease the amount you drink without needing to go for full abstinence from alcohol.

You will need professional assistance to determine what this safe limit is for you. Also write down any negative effects or situations that arose that you would like to avoid in the future. For example, “After my third beer, I got into an argument with Ben.” This will give you a good idea of the times, places, and people where your drinking tends to become excessive or problematic. For example, every evening (or the following morning, if you forget), write down how many drinks you drank, where you were, and with whom. Therapy can help you understand why you drink and learn new habits so you can live a healthy lifestyle that doesn’t rely on alcohol as a crutch.

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Instead of aiming for complete abstinence, for instance, aim to drink fewer than seven days a week. “Once you have a sense of how much you’re drinking, it’s helpful to track how many drinks you’re having per day,” says Witkiewitz. “You could use a calendar, journal or any number of tracking apps.” Drink Control Alcohol Tracker or Less are two examples of free tracking apps available on iOS devices.

Alcohol impacts our sleep, relationships, weight, risk for serious chronic conditions and more. You might reach for alcohol when you’re really just thirsty, says Crews. Drink a cup of soothing tea or a tall glass of water before you imbibe—once your thirst is quenched, you may not feel the need for as much—or any—alcohol. Rather than steeling yourself to face a craving with a sense of restriction, Hanks recommends approaching the craving with curiosity. Other helpful distractions might include meditation, calling a sober buddy, or taking a shower, Hank suggests. “A typical craving might last for 3 to 5 minutes,” notes Christina Hanks, senior recovery coach and care team manager at Tempest.

Learning to work through difficult emotions and handle these challenges in more productive ways can improve your relationships and overall well-being, not to mention help reduce the urge to drink. She notes that it can help to avoid your triggers as much as possible in early recovery, since triggers are often most intense when you first stop drinking. The pleasant euphoria you experience when drinking becomes a reward, one that reinforces your desire to drink in certain situations. Cravings won’t necessarily affect everyone who cuts back on alcohol. Still, they’re pretty common, especially if you drink regularly or your alcohol use falls into the “heavy drinking” category (binge drinking 5 or more days in the last month).

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While the pandemic seems to have triggered substantial increases in alcohol consumption, and in alcohol abuse, this is true on a macro level. For some people, the pandemic created more opportunities for reducing drinking. More time at home may have contributed to less peer pressure to drink, less time in a “wet” culture, and lifestyle changes that might support a shift towards moderation. With time, and by practicing new responses, you’ll find that your urges to drink will lose strength, and you’ll gain confidence in your ability to deal with urges that may still arise at times. If you are having a very difficult time with urges, or do not make progress with the strategies in this activity after a few weeks, then consult a healthcare professional for support.

You might notice stressful or tense situations tend to fuel cravings more often than not. Even 10 minutes catching up on recent news and sharing stories from your daily life can offer enough of a distraction that the craving passes, almost before you know it. People should always remember that no one should influence their choice about drinking alcoholic beverages or ordering an alcohol-free option. Drinking mindfully consists of self-asking questions about whether a person wants to drink or not and the reason behind their choice, without judgment. Even moderate amounts of alcohol can significantly impair driving performance and your ability to operate other machinery, whether or not you feel the effects of alcohol.

All of us can choose a healthier future for ourselves, our loved ones, and our communities. Seek skilled guidance from an addiction psychologist to get feedback when selecting goals, assessing progress, and setting appropriate boundaries. Setting up personal guidelines and expectations—and tracking results—can make maintaining moderation easier. You will keep track of what was accomplished and what still needs work. John C. Umhau, MD, MPH, CPE is board-certified in addiction medicine and preventative medicine. For over 20 years Dr. Umhau was a senior clinical investigator at the National Institute on Alcohol Abuse and Alcoholism of the National Institutes of Health (NIH).

1. If your body is used to a certain amount of alcohol, you may feel certain effects when you stop.
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3. Your health and wellness is unique to you, and the products and services we review may not be right for your circumstances.
4. Even 10 minutes catching up on recent news and sharing stories from your daily life can offer enough of a distraction that the craving passes, almost before you know it.

She enjoys interviewing medical experts and researchers about their work and is passionate about communicating accurate and relevant health information to the public. To the best of our knowledge, all content is accurate as of the date posted, though offers contained herein may no longer be available. The opinions expressed are the author’s alone and have not been provided, approved or otherwise endorsed by our advertisers. If you tend to drink too much whenever there is any alcohol in the house, get rid of it altogether,  the NIAAA recommends. Food can absorb the alcohol in beverages, so eating before or even while you drink can dampen the effect and may make you want to drink less, says Crews.

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A person can also find alternative activities to do with friends instead of going out for a drink. Read on to learn more about how mindful drinking works and its benefits. About 50% of people who drink in this group have alcohol use disorder.

There are steps we all can take to create a healthier future for ourselves, our loved ones, and our communities.

Emotionally, you may feel some anxiety or sadness about ending a chapter of your life and nervousness about the future. You can become conditioned to reach for a drink when your environment offers up certain cues. When you consider how to go about giving up alcohol, account for factors like how much you drink and your reasons for drinking. Whatever your reason to quit drinking, know that you’re doing yourself a favor.

Psychological symptoms can include irritability, anxiety and restlessness. Sunnyside uses a psychology-based approach to help you drink more mindfully, no matter what your goal is. You’ll get a 100% custom plan, then daily texts to track your progress and help you stay on target. If you drink to ease the pain of loneliness, then make a conscious effort to connect with others. Alcoholics Anonymous cautions its members not to get too hungry, angry, lonely or tired—all of which can make you more vulnerable to the urge to drink.

Ask your doctor or counselor for a referral and/or work together to develop strategies for controlling your alcohol consumption and drinking responsibly or quitting all together. If you feel that avoiding alcohol completely is not for you, there are other options. Some people can get control over their drinking and drink safer levels of alcohol without having to quit entirely. If you plan to attempt to control your drinking, there are several steps you should take to assist you in this process.