Check Your Drinking. Make a Plan to Drink Less.

Stress

• Pick up a new hobby or revisit an old one. Painting, board games, playing a musical instrument, woodworking — these and other activities, including exercise, are great alternatives to drinking that can reduce stress.
• To unwind at the end of the day, instead of having a drink, go for a walk, connect with nature, or chat with a friend or family member.
• Monitor your feelings. When you're worried, lonely, or angry, you may be tempted to reach for a drink. Try to find new, healthier ways to cope with stress, including staying active, meditating, or talking to friends and family.
• How Right Now is a resource designed to promote the emotional well-being and resiliency of people affected by stress, grief, and loss. It can help anyone trying to cope with difficult situations.
• Remind yourself what motivates you to drink less.

Social situations

• Watch for peer pressure from people who encourage you to drink. Try to spend more time with family or friends who will support you in drinking less.
• If you have a fear of missing out, remember you can participate in social activities without drinking.
• Time your drinks with longer intervals between sips and the next round.
• Switch to smaller drinks and drink slowly, breaking up your drinks with food. Don’t feel pressured to finish an entire drink. Better yet, substitute alcoholic beverages with non-alcoholic ones, such as tea, water, sparkling water, or other low-sugar beverages.
• Limit time in places or situations that create an urge to drink or establish new habits when you encounter these urges.
• Remind yourself what motivates you to drink less.

Alcohol is easy to obtain

• Don't keep alcohol in your house.
• Practice ways to say no politely. You don’t have to drink just because others are, and you shouldn't feel obligated to accept every drink you're offered.
• Plan social outings to places that don’t serve alcohol, or spend more time with family or friends who will support you in drinking less.
• Avoid situations that encourage drinking in excess such as certain bars or clubs, and open bar venues.
• Remind yourself what motivates you to drink less.

Boredom

• Keep busy. Take a walk, play sports, go out to eat, or catch a movie.
• Make a conscious effort to connect socially with friends and family.
• Try to find new, healthier activities that are mentally and emotionally nourishing, and that bring you joy, such as a book club, art class, or finding ways to connect with nature.
• Each week, plan activities to limit (or eliminate) alcohol for the week. Schedule activities, especially activities with others, to avoid getting bored or lonely and reaching for a drink.
• Remind yourself what motivates you to drink less.

Habit

• Avoid temptations. Limit time with people and in places that make you want to drink. If you associate drinking with certain events, such as holidays or vacations, develop a plan for managing them in advance, including substituting with non-alcoholic drinks.
• When you're at home, pick up a new hobby or revisit an old one. Exercising, painting, board games, playing a musical instrument, woodworking — these and other activities are great alternatives to drinking.
• Choose alcohol-free days where you decide in advance not to drink. You may want to abstain for a week or a month to see how you feel physically and emotionally without alcohol in your life. Taking a break from alcohol can be a good way to start drinking less.
• Create a new routine to wind down at the end of the day. Light exercise, a short walk, connect with nature, meditation, or even a relaxing bath may do the trick!
• If you typically have a drink in hand while doing certain activities, try switching to a non-alcoholic drink.
• Remind yourself what motivates you to drink less.

Coping

• Ask for support. Dealing with problems or trauma while cutting down on your drinking may not always be easy. Let friends and family members know that you need their support. Your doctor, counselor, or therapist may also be able to offer help.
• Try to spend more time with family or friends who will support you in drinking less.
• How Right Now is a resource designed to promote the emotional well-being and resiliency of people affected by stress, grief, and loss. It can help anyone dealing with stress and trying to cope with difficult situations.
• Watch out for anger, resentment or grudges. Try navigating these feelings with exercise, talking the situation through with a trusted friend, getting rest, and choosing a “live and let live” mindset instead of drinking.
• Remind yourself what motivates you to drink less.

Can you think of other strategies to help you overcome your barriers?