How to Cut Back on Drinking Without Quitting Completely

For people suffering from alcoholism or an alcohol use disorder (AUD), the objective of “completely cutting alcohol out of your life” carries an extreme amount of pressure and weight.

When we set lofty goals, it can be difficult to remain kind to ourselves if the grand achievement isn’t met. If we slip, we can spiral into negative cycles of self-doubt and blame, ultimately hindering the chances of the next attempt or the next step toward recovery.

We’ll be looking at why reducing alcohol consumption may put you in better stead than suddenly quitting, also outlining steps on how to cut back and support you on the road to recovery.

Why reduction may work better than cessation

Being caught in the clutches of addiction and completely quitting substance use can be one of the gravest ordeals a person ever faces. In busy preparation toward creating a brighter future, people often set their sights on the end goal of complete sobriety. We might never lift our eyes from the “final destination” as we begin our sprint. If a setback happens and we fall back into drinking, the genuine progress made can be overlooked, and we might fall into deep thoughts of excessively harsh judgement. One failed attempt can make us convince ourselves that we don’t know how to stop drinking when this shouldn’t be the case.

It may help to think of your ability to quit alcohol as a skill or muscle, something you can train and strengthen over time. If you had just recently joined a gym, you wouldn’t set yourself a quick challenge of lifting more weight than ever. Professionals would tell you how reaching the level of strength needed takes time, practice, patience and dedication.

In this way, slowly reducing your alcohol intake could be comparable to slowly increasing the amount of weight you can handle in exercise. Cutting back on drinking, rather than complete cessation, can set the stage for greater positive change further into the recovery journey. Celebrating a few days, a week or a month of sobriety helps to affirm the progress made. Recognising small but important steps allows space to give grace and increases the chances of complete recovery.

When we find ourselves needing help, “all or nothing,” thinking can be especially devastating. Dividing life into categories of “black or white,” “right or wrong,” or “successful or a failure” will leave you struggling to appreciate when progress is made. This is why, for many, cutting back on drinking first can create a stronger foundation than sudden cessation.

How much alcohol is too much?

You might feel as though you’re drinking more than you should but not know exactly how much you should be aiming for. The NHS recommends regularly drinking no more than 14 units a week, spread over 3 or more days. There is no “safe” drinking level, and alcohol abuse is always dangerous, but under 14 units a week is considered “low-risk drinking” by healthcare providers.

Steps to help you successfully reduce drinking levels

Reducing your alcohol intake, rather than completely quitting, may lead to a different relationship with alcohol. Every small step you take can bring you closer to your goal as you incrementally improve each day.

If you’re drinking more than you would like, try some of these practical tips to start cutting back:

Track the units you consume

To most accurately keep tabs on how reduced alcohol benefits you, create a system that tracks how much you’re drinking day by day or week by week. Some people do this with a physical pen and paper, but now, some fantastic apps are out there to help you develop more mindful drinking. ChoosingTherapy has a list of the best mindful drinking apps available. Some apps connect you with other recovering people, while others connect you to professional coaches; there are more options now than ever before.

Know that you aren’t alone

Over the past few years, there has been significant growth in the number of people taking part in alcohol-awareness challenges and events. Dry January is one such challenge, launched by Alcohol Change UK, which has since expanded globally. Interesting research into the effects of successful Dry January shows that, in addition to the plethora of health benefits, people also develop greater confidence in refusing drinks in the future.

More recently, there has also been a greater interest in the challenge of “Sober October.” Funds are raised in Sober October for Macmillan Cancer Support. Recognising that other people also want to reduce their intake can create a liberating feeling, especially as quitting any substance makes most people overwhelmed with loneliness and isolation, hindering their chances of remaining sober.

Kickstart activities that don’t revolve around drinking

As a person with an alcohol addiction reduces their intake and strives toward cessation, it is common to feel as though they “have more hours in the day.” Indeed, the hours usually spent drinking become removed, but so too do the hangovers the following day. As you make the conscious effort to reduce your alcohol intake, make plans and engage in activities that don’t revolve around drinking. Hikes, book clubs, museums, martial arts classes and alcohol-free mocktail bars can become cathartic outlets that make the most of the “extra” time you find yourself with.

Be around a supportive network

One of the most important factors supporting reducing alcohol intake is changing “People, places and things.” Psychologists and healthcare experts are highly vocal about this simple-sounding process and its importance in early recovery. Deciding to reduce alcohol may create a significant lifestyle upheaval, including the places you choose to go to and the people you spend time with. Ensure you’re around supportive people who want to see you hitting your targets and celebrate with you. Don’t be afraid of opening up to friends and loved ones about your reduction plan; you may find that close friends want to join you in the endeavour.

Expand your palette with alcohol-free options

As you decide to reduce your drinking, you’ll likely still experience pressure in social events. If you choose to go a step further and avoid drinking, even small acts like wondering if you should be holding something in your hand or being in a group of drunk people can create uncomfortable feelings.

If you’re making an effort to reduce rather than cease, it can benefit you to make conscious efforts to space out your drinks while you’re out. Try alternating between alcoholic and non-alcoholic drinks or diluting drinks with water to reduce your intake over the night.

In addition, take some time to read into how much the alcohol-free beverage is developing. The No and Low (NoLo) alcohol product industry is expanding each year, with fantastic mock-alcohol products now available in supermarkets, pubs and bars across the country.

Where can I find support for quitting alcohol?

If you or someone close to you is struggling with alcohol addiction, you might not know where to turn for help. Addictions damage us physically and psychologically, making us eventually self-isolate as all hope seems lost.

If you’re affected, know that we’re here for you.

Here at UKAT, we specialise in alcohol and substance detox programmes with your complete wellness in mind. Our staff are trained to help you manage physical and psychological withdrawal symptoms. Ongoing aftercare is in place to make sure you’re supported in managing cravings and urges. The skills you learn in our evidence-based therapy courses set you on course for regaining control of your life, free from addiction.

The help you need may only be one phone call away. Contact us today to take the first step on your recovery journey. We know you can do it!