Add thelocalreport.in As A Trusted Source
We must have a drink before the end of the year!”
December is a perfect storm for anyone trying to cut back. drinkBetween end-of-the-year deadlines, work parties, family gatherings, and school events, Liquor Suddenly it’s everywhere.
It can make drinking not only feel normalBut expected.
But if you want to drink less (or not at all) in this silly seasonyou don’t need to do that rely only on willpowerHaving a plan can help,
Some evidence suggests that when goals focus on how you will adopt something – such as a strategy of not drinking – rather than what you will abstain from (alcohol), it is easier to follow through.
So here are some simple strategies, backed by evidence.
1. Make a plan
When making decisions, our brain gives priority to immediate goals over long-term goals. Scientists call this “present bias.” This means that it’s harder to keep your long-term goal (cutting down on alcohol) in mind when the opportunity for immediate gratification (drinking alcohol) comes up.
But if you plan in advance when you will and when you won’t drink, you’re less likely to need to make this decision in real time – when alcohol is in front of you your willpower may wane and you’re more driven by emotions.
Take a look at your calendar and choose your drinking and non-drinking days wisely. Committing to a plan ahead of time reduces the likelihood of opportunistic drinking when social pressure is high.
2. Track your drinks
Keeping track of when and how much you drink is one of the most effective and well-supported strategies for reducing alcohol use and staying motivated.
You may be surprised how much tracking alone can change the way you drink, simply by becoming more aware and helping you understand your patterns.
It doesn’t matter how you do it – in an app, in a notebook or even on your phone calendar. It’s better to write it down than trying to remember. And doing it consistently works best. Aim to record drinks in real time if possible.
There are lots of free, evidence-based apps, like Drink Tracker, that can help you track your alcohol drinking and alcohol-free days.
3. Try zero alcohol drinks
For many people, the rise of alcohol-free beer, wine, and spirits has made it much easier to enjoy the tradition of drinking at social events, without getting drunk.
But they’re not for everyone – especially those who find the look, smell and taste of wine arousing. Know yourself, see what works, and don’t force it if it’s not helping you reach your goals.
4. Slow down
If your aim is to cut down, try replacing each alcoholic drink with a non-alcoholic beverage.
Water is best, but zero, low or non-alcoholic drinks can still reduce the amount you drink overall – and as a bonus they can also help you stay hydrated, reducing the chance of a hangover.
About the authors
Katinka van de Ven is an alcohol and other drugs specialist at UNSW Sydney. Nicole Lee is Assistant Professor at the National Drug Research Institute (based in Melbourne), Curtin University. This article is republished from Conversation Under Creative Commons license. read the original article,
It’s also a good idea to eat something healthy and filling before and while drinking alcohol. It prevents blood alcohol levels from rising too quickly, as well as slows down the absorption of alcohol into your system. This means your body has a better chance of digesting the alcohol.
Eating well can also help quench the cravings for sweet, fried, and salty foods that are often triggered by alcohol.
5. Beware of the all-or-nothing approach
Don’t fall into the “goal violation” trap (sometimes called the restraint violation effect). This is the time when slipping up causes you to completely abandon your plan.
Maybe someone talks to you about “just a splurge” – or that one drink somehow becomes five – and you say to yourself: “Oh well, I’ve blown it now.”
But mistakes are mistakes – that doesn’t mean you have to give up on your goals. You can reset immediately, on the next drink, or the next day.
6. Set accountability
Telling a friend or partner that you’re trying to drink less helps keep you accountable and provides support — even better if they join you.
7. Have responses ready
People may notice that you are not drinking or drinking less. They may offer you drinks. Try a simple “I’m good” or “I’m pacing myself tonight.” Work out what feels right to you – you don’t need to give long explanations.
8. Be kind to yourself
When you’re making a big change, it won’t always go smoothly. What matters is how you respond if you miss. Shame and guilt often lead to more drinking, while self-compassion supports long-term behavior change.
Instead of viewing a mistake as a failure, treat it as information: What made it difficult to stick to your goals? What can help next time?
December isn’t going to derail your goals
Change comes in small steps, even during the busiest months of the year. Focus on developing a relationship with alcohol that you can control, not the other way around.
If you’re trying to change your drinking patterns, talk to your GP or check out free evidence-based resources like Hello Sunday Morning, Smart Recovery and the Alcohol and Other Drug Hotlines.