Cutting Down Or Quitting Alcohol: Which Is Better?

Alcohol is addictive, and quitting can be daunting, uncomfortable, and even dangerous, leading to withdrawal symptoms such as headache, tremors, and anxiety. However, the long-term benefits of quitting or cutting down on alcohol are significant and include improved health, better sleep, more money, and improved relationships. If you are considering cutting down on alcohol, it is a good idea to first consult a doctor, who can refer you to treatment and help manage withdrawal symptoms. Creating a plan and a support network can also help you achieve your goals.

Seek medical advice before cutting down or quitting

Cutting down on alcohol or quitting altogether can be beneficial for your health and life in general. However, it can be dangerous to reduce or quit alcohol consumption without proper medical advice and support.

If you are a regular or heavy drinker, it is advisable to consult a doctor before making any sudden changes to your alcohol intake. Your doctor can provide guidance and refer you to appropriate treatment options, such as detox programmes, medication, or counselling, to help manage withdrawal symptoms. They can also advise on local support groups or programmes to aid you in your journey. Withdrawal symptoms from alcohol can be intense and dangerous, and it is important to have medical supervision to ensure your safety.

It is also important to have a strong support system in place. Inform your friends and family about your decision so they can provide encouragement and hold you accountable. If you don't have a supportive network, there are other options, such as support groups or counselling services, that can provide the assistance you need.

Additionally, it is crucial to have a plan when reducing or quitting alcohol. This may involve setting limits on your drinking, gradually reducing your intake over time, or quitting all at once. Everyone is different, so find what works best for you. Your doctor can help you determine the most suitable approach for your specific circumstances.

Remember, seeking medical advice is a crucial first step in ensuring a safe and successful journey towards reducing or quitting alcohol consumption.

Identify your triggers and set boundaries

Cutting down on alcohol before quitting can be a great first step towards improving your health and relationship with alcohol. Here are some tips to help you identify your triggers and set boundaries:

Identify triggers

Identifying your triggers is a powerful tool for cutting down on alcohol. While it may be impossible to avoid all triggers, such as holidays or payday, recognizing what makes you want to drink is crucial. For example, stress, anxiety, boredom, or social gatherings could be potential triggers. By understanding your triggers, you can make a plan to avoid certain triggers and develop strategies to cope with those you can't avoid.

Set boundaries and create a plan

Establishing boundaries is an essential aspect of cutting down on alcohol. This may involve refusing invitations from drinking buddies, being honest with yourself and others about your drinking goals, and setting limits on the number of drinks you'll allow yourself to have. Creating a detailed plan will help you stick to these boundaries. Write down your reasons for wanting to cut down and remind yourself of them often. Make your plan easily accessible, whether it's printed out or saved on your phone, so you can refer to it when the urge to drink arises.

Practice pacing and mindful drinking

Pacing yourself while drinking is an effective way to reduce your alcohol consumption. Aim for one drink per hour, and alternate alcoholic beverages with non-alcoholic options like soda, water, or mocktails. Mindful drinking involves being aware of your drinking triggers and setting clear boundaries. It also means learning to say no to drinks and preparing responses in advance when you know you'll be in situations where alcohol is present.

Seek support

Quitting or reducing alcohol can be challenging, and it's important to have a strong support system in place. Tell your friends and family about your goals, and consider finding a community of people who are also working towards similar goals. Professional support from a doctor or a treatment program can also be beneficial, especially if you're experiencing severe withdrawal symptoms or chemical dependency.

Remember, it's always a good idea to consult your doctor before reducing or quitting alcohol, as they can help manage any withdrawal symptoms and refer you to additional support if needed.

Withdrawal symptoms and how to manage them

Quitting alcohol can be uncomfortable and even dangerous, and it is recommended to see a doctor first. They can help manage withdrawal symptoms and refer you to treatment such as detox, medication, and counselling. It is also helpful to have an action plan and a support network.

Withdrawal symptoms generally begin within 12–24 hours after your last drink. They will initially be mild, with a headache, tremors, and mild anxiety being the first symptoms. While mild at first, they will begin to intensify as withdrawal progresses.

After the peak of withdrawal, symptoms will start to subside and become less intense, and they will disappear one by one. Physical symptoms will be much better by a week after stopping for most people. If physical symptoms last beyond seven days, they will generally be over sometime in the middle of the second week.

Non-physical symptoms, like cravings and the desire for the comfort alcohol provides, may become more noticeable as the distraction of physical symptoms subsides. As early as one week after stopping alcohol, you will likely begin to see benefits. The physical symptoms of withdrawal will be past their worst for most people, and the benefits of quitting alcohol will start to be noticeable.

• Create an actionable plan and stick to it.
• Identify your drinking triggers and learn to pace your drinking.
• Get the support of loved ones.
• Remove alcohol from your home.
• Practice your responses to refusing drinks before you head out.

Benefits of cutting down: health, wealth, and relationships

Cutting down on alcohol before quitting can bring a multitude of benefits to your health, wealth, and relationships.

Health

Alcohol has a detrimental effect on your health, and cutting down can bring about significant improvements. Firstly, alcohol suppresses brain activity, impairing your ability to think clearly and affecting your perception. By cutting down, you can regain mental clarity and improve your cognitive functions. Alcohol also disrupts your sleep, particularly the REM stage, which is essential for restoration. Reducing your alcohol intake will improve your sleep quality, making you feel more rested and energised during the day.

Alcohol is also linked to various physical health issues. It is toxic to your cells, and heavy drinking can lead to fatty liver, cirrhosis, and other liver problems. Cutting down gives your liver a chance to repair and regenerate, reducing the risk of long-term damage. Alcohol also increases your blood pressure, heightening the risk of heart disease and stroke. Lowering your alcohol consumption will help normalise your blood pressure, reducing these risks.

Wealth

Alcohol is expensive, and cutting down can lead to significant financial savings. The money spent on alcohol can quickly add up, and reducing your drinking will positively impact your finances. The amount saved will depend on your previous drinking habits, but it could be substantial, allowing for extra money to be spent on other areas of your life.

Relationships

Cutting down on alcohol can positively impact your relationships. Alcohol can affect your ability to read other people's emotions, and heavy drinking can lead to social obligations and expectations that may be hard to manage. By reducing your intake, you can improve your emotional intelligence and have more control over your social life. You may also find that you have more energy and motivation to socialise, improving your relationships and overall well-being.

Overall, cutting down on alcohol before quitting can bring numerous benefits to your health, finances, and relationships, making it a worthwhile step towards a healthier and more fulfilling life.

Tips for mindful drinking

While quitting alcohol can be daunting, especially if drinking has been a central part of your social life, it can offer many benefits. These include feeling better, improving your relationships, decreasing your risk of diseases, improving your finances, and thinking more clearly.

If you are planning to quit drinking, it is a good idea to consult a doctor first. They can help manage any withdrawal symptoms and refer you to treatments such as detox, medication, and counseling. Here are some tips for mindful drinking to help you cut down on alcohol consumption:

Make a Plan and Stick to It

Before you start your journey, remind yourself why you want to cut down on drinking. Write down your reasons and make a physical or digital note that you can easily refer to when the urge to drink hits. Set a goal for how many drinks you want to have in a week and enforce boundaries to help you stick to it.

Identify Your Drinking Triggers

Learn what makes you want to drink and try to avoid those triggers. While it is impossible to avoid all triggers, being aware of them can help you tackle them effectively. For example, if you tend to drink more when you are with certain friends, you may need to refuse their invitations for a drink.

Pace Your Drinking

Develop the discipline to pace yourself when drinking. Try to stick to only one alcoholic drink per hour and have a non-alcoholic drink in between. This will not only help you cut down on alcohol consumption but will also give you confidence and self-discipline.

Get Support from Loved Ones

Let your friends and family know about your goal so they can support you. If you don't have a strong support system, consider reaching out to a professional support service or recovery group.

Remove Alcohol from Your Home

Get rid of any alcoholic beverages in your home to reduce the temptation to drink.

Frequently asked questions