To reduce the amount you drink you could try :
- making a plan - Before you start drinking, set a limit on how much you're going to drink and stick to it
- setting a budget - Only take a fixed amount of money to spend on alcohol
- take part in special alcohol-free initiatives such as Dry January or Go Sober for October
- alcohol-free drinks or a selection of mocktails
- mindful drinking; click this link to find out more; https://joinclubsoda.co.uk
There are lots of other simple and effective ways to cut down:
- Have a smaller drink.
- Cut down alcohol by swapping strong beers or wines for ones with a lower strength (ABV in %). Check the label on the bottle or ask bar staff for advice.
- Have a glass of water before you have alcohol and alternate alcoholic drinks with water or a soft drink.
- Have several drink-free days each week.
- Cut back a little each day. That way, every day you do, is a success.
- Let your friends and family know you're cutting down and it's important to you, they can support you.
If you're aiming to cut down your drinking, a good thing to do is to keep a note of what you drink and when.
On a daily basis, make a note of:
- the alcoholic drinks you've had
- what time you had them
- where you were
- how many units you drank – use the Scottish Government's alcohol unit generator and alcohol unit calculator to work this out
This will give you a good idea of:
- how much alcohol you're drinking
- the situations in which you drink
- how you could start to cut down.
Download, or ask your GP for a copy of the daily drinks diary from NHS Health Scotland to record your progress