Cutting Back On Alcohol: Is It Possible?

Alcohol use disorder (AUD) is a clinical diagnosis characterized by difficulties controlling one's drinking, intense cravings, and continued drinking despite negative consequences. While it may be difficult for an alcoholic to cut back on their drinking, it is not impossible. The first step is often to identify one's triggers for drinking and then work out ways to avoid situations where one might be tempted to drink. It is also helpful to have a clear goal and a support network in place, as well as a doctor to help manage any withdrawal symptoms.

Identifying triggers

• Reflect and be honest with yourself about your drinking habits and reasons for drinking. Ask yourself: Why do I drink? When do I drink? What emotions or situations trigger my drinking? Writing down your thoughts can help clarify your triggers and motivations for cutting back.
• Common triggers include using alcohol as a reward, coping mechanism, or social lubricant. Alcohol may be tied to specific places, people, or events, such as celebrating a payday or dealing with a hard week at work. Recognizing these connections is essential for developing strategies to avoid or manage these triggers effectively.
• Inform your trusted family and friends about your goal to cut back. This way, they can support you by not offering you drinks or meeting at alcohol-free locations. Spending time with non-drinkers or joining sober social groups can also provide valuable support and accountability.
• Develop a plan to address your triggers. For example, if drinking is a habit before going out, meet up with a supportive friend instead. If drinking is triggered by anxiety, find alternative ways to manage it, such as practising deep breathing or meeting a close friend who understands your goals.
• While it's challenging to avoid all triggers, you can make a plan to navigate them. For instance, during holidays or social events where alcohol is served, commit to drinking one alcoholic drink per hour or opting for alcohol-free beverages like mocktails.
• If you're unsure about your triggers or need additional support, consider seeking professional help. Your doctor can provide guidance, refer you to treatment, or recommend support groups like Alcoholics Anonymous or Al-Anon.

Creating a plan

Start with why

Write down your reasons for wanting to drink less. Keep this reminder handy so you can see it often. Keeping your motivation in sight can help boost your motivation. For example, you may want to cut back because you want to improve your relationships, health, or save money.

Identify your triggers

Learn your alcohol use triggers. While it is not possible to avoid all triggers, knowing what makes you want to drink allows you to approach the situation with awareness. Common triggers include drinking as a reward for a hard week's work or drinking to relieve anxiety before going out.

Create an actionable plan

This could mean slowly cutting back on the number of drinks you have per week until you reach zero. It could also mean writing down your known triggers and having a plan of action for when they arise. For example, if you drink before going out to relieve anxiety, you could meet up with a good friend instead.

Establish boundaries

This means being honest with yourself about your drinking and refusing invites from well-meaning drinking buddies.

Get support

Tell trusted family and friends about your plan to cut back on alcohol. They can support you in many situations, such as meeting up at alcohol-free locations or not offering you a drink when you come over. You can also join support groups such as Alcoholics Anonymous or Al-Anon.

Remove alcohol from your home

The temptation that keeping alcohol in the house creates is often a catalyst for relapse. To help ease this temptation, consider keeping some non-alcoholic drinks around to replace alcohol.

Managing withdrawal symptoms

Alcohol withdrawal symptoms can range from mild to severe and life-threatening. Symptoms can include anxiety, nervousness, irritability, excessive sweating, upset stomach, heart palpitations, increased blood pressure, increased heart rate, hyperthermia, tremors, hallucinations, seizures, and delirium tremens (DTs). DTs can be fatal, so it is essential to seek treatment as soon as possible.

Withdrawal symptoms typically begin within six to 24 hours of stopping or significantly reducing heavy, long-term alcohol use, and they are usually at their worst between 24 and 72 hours after stopping drinking. However, some symptoms may linger for weeks or even months. The duration and intensity of symptoms depend on the individual's drinking habits and the severity of their alcohol use disorder (AUD).

To manage alcohol withdrawal symptoms, here are some strategies that may help:

• Tapering: This involves gradually reducing alcohol intake over weeks or months until you reach a point of abstinence. This slower process may help to manage withdrawal symptoms and is considered safer by some. However, it is important to consult a healthcare professional before attempting this method, as withdrawal symptoms may still occur.
• Medical Support: Seeking medical advice is crucial, especially if you are experiencing severe withdrawal symptoms. Healthcare providers can recommend treatment programs, which often combine group psychotherapy and medications. Prescription medications can be essential during withdrawal, especially for those with severe alcohol dependence, to prevent seizures and other dangerous complications.
• Self-Care: Taking care of your body during withdrawal is important. Eating healthy foods, exercising, and getting enough sleep can help reduce certain withdrawal symptoms. Maintaining proper hydration with non-alcoholic drinks (excluding caffeine) is also recommended.
• Stress Management: Keeping stress levels under control can reduce symptoms and curb alcohol cravings. Engaging in relaxing activities, spending time in calming environments, and participating in short activities like walks or movies can help distract you and manage stress.
• Support Groups: Joining support groups, such as Alcoholics Anonymous, can provide valuable emotional support during withdrawal. Having a support person can help remind you of the positive changes your body is undergoing and motivate you to continue your journey.

Remember, it is always best to consult a healthcare professional when dealing with alcohol withdrawal to ensure a safe and effective approach to managing your symptoms.

Seeking support

There are various support options available for individuals looking to reduce their alcohol consumption. One option is to join a support group or community of people with similar goals. These groups can offer a sense of community, shared experiences, and mutual understanding. Examples include Alcoholics Anonymous (AA)

Finding alternatives

Secondly, creating a detailed plan is vital. This includes setting clear goals, such as drinking one less glass each time or limiting yourself to a specific number of drinks per week. Write down your reasons for cutting back and keep them visible as a constant reminder. It is also beneficial to prepare responses to offers of drinks and practice saying no. Additionally, consider joining support groups or partnering with a buddy who shares similar goals to help keep you accountable and motivated.

Thirdly, it is important to find alternatives to drinking. This could involve joining a club or taking up a new hobby, such as going to the gym or learning a new skill. Filling your time with non-drinking activities can help distract from the urge to drink and provide healthier coping mechanisms. Alcohol-free beverages, such as mocktails or non-alcoholic beer, can also be excellent alternatives, especially in social situations. These drinks offer a wide range of flavors and creative combinations, ensuring that you don't feel left out or tempted to drink alcohol.

Lastly, it is crucial to address any physical dependence on alcohol. If you are a heavy drinker, consult your doctor before reducing your alcohol intake, as quitting abruptly can lead to dangerous alcohol withdrawal symptoms. Your doctor can provide guidance, refer you to treatment options such as detox or counselling, and help manage any withdrawal symptoms. Remember, the journey to reducing alcohol consumption is individualized, and it may involve several attempts, so be patient with yourself and celebrate your successes along the way.

Frequently asked questions