know why you want
to drink less and you have a goal. There are many ways you can help
to cut down.
it at home.
a small amount or no alcohol at home.
keep temptations around.
you drink, sip your drink slowly.
a break of 1 hour between drinks.
soda, water, or juice after a drink with alcohol.
not drink on an empty stomach!
food when you are drinking.
a break from alcohol.
day or two each
week when you will not drink at all.
Then, try to
for 1 week. Think about how you feel physically and emotionally on
days. When you succeed and feel better, you may find it easier to cut
how to say NO.
You do not
have to drink
when other people drink. You do not have to take a drink that is given
to you. Practice ways to say no politely. For example, you can tell
you feel better when you drink less. Stay away from people who give you
a hard time about not drinking.
What would you
like to do
instead of drinking? Use the time and money spent on drinking to do
fun with your family or friends. Go out to eat, see a movie, or play
or a game.
on your drinking
may be difficult at times. Ask your family and friends for support to
you reach your goal. Talk to your doctor if you are having trouble
down. Get the help you need to reach your goal.
out for temptations.
Watch out for
or times that make you drink, even if you do not want to. Stay away
people who drink a lot or bars where you used to go. Plan ahead of time
what you will do to avoid drinking when you are tempted. Do not drink
you are angry or upset or have a bad day. These are habits you need to
break if you want to drink less.
Most people do
not cut down
or give up drinking all at once. Just like a diet, it is not easy to
That is okay. If you do not reach your goal the first time, try again.
Remember, get support from people who care about you and want to help.
Do not give up!
NIH Pub No.