Alternatives to Mindful Drinking: 5 Proven Techniques for Cutting Back on Alcohol Consumption
When socializing or relaxing at home, opt for mocktails, herbal teas, or sparkling water with fruit instead of your usual drink of choice. Experiment with different flavors and combinations to find satisfying alternatives that you enjoy. What situations or feelings lead you to reach for alcohol, and how can you steer clear of them? If stress is your main reason for drinking, consider tackling the root cause or exploring new stress management techniques.
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Seeking help also provides individuals with access to tailored resources and coping strategies to navigate triggers and cravings. If someone has been drinking heavily and regularly for some time, their body can become dependent on alcohol. If they stop drinking, they develop symptoms of alcohol withdrawal, which include muscle shaking, sweating, headaches, sensitivity to light or sound, and nausea. Individuals at risk for or experiencing alcohol withdrawal should seek medical help. Taking a break from drinking, even for a month, allows your body to recover from the effects of alcohol. Improved sleep quality is a notable outcome, as alcohol disrupts normal sleep patterns and can contribute to insomnia.
Set SMART Health Goals
Keeping alcohol away massively aids in emotional stability, boosts physical health, and enhances the chances of long-term recovery. By doing so, individuals shrink the hazard of relapse and allow their bodies to heal. Benefits are boosted liver function, higher quality sleep patterns, and a declining risk of alcohol-related diseases like liver cirrhosis and cardiovascular conditions.
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A strong community can go a long way to helping cut down on alcohol use. If you are serious about mindful drinking, ask your friends, family, or other trusted member of your community to help you cut back. You can plan fun events that don’t center around alcohol, and they can assist in keeping you accountable to your goals. Actionable goals can help you by giving you exact data on your drinking habits. Pick a number of drinks per week as part of your plan to cut back on drinking, and be sure to keep track of this data.
Alternatives to Mindful Drinking: 5 Proven Techniques for Cutting Back on Alcohol Consumption
Sharing your goal with others keeps you on track and gives you a support system during moments of weakness. Many online communities, from fitness groups to sober communities, offer this accountability. For resources related to AUD, including how to get support, please visit the NIH website. We’ve also partnered with Moderation Management, a non-profit dedicated to reducing the harm caused by the misuse of alcohol. It teaches you to trust and forgive yourself, which is key to moving on from setbacks and failure.
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Research shows that clear motivation reduces relapse risks and augments treatment results. Some previously face-to-face support groups like SMART Recovery and Alcoholics Anonymous have moved online, which has increased accessibility. These are typically more suited to people who are dependent on alcohol. There is now a huge variety of options for spirits, beer and wine. If you have a mild dependence on alcohol, you may be able to cut back on your own.
- Cycling and swimming are also great options for those who enjoy exploring new routes or prefer low-impact exercises.
- Their collective expertise shines through in each article, offering readers valuable guidance, the latest in addiction science, and inspiring stories of healing and transformation.
- In addition to leaning on your personal support network, consider joining a support group for individuals who are working to cut back on or quit drinking.
- For example, if you can’t stick to a tapering off schedule, entering a detox facility is the right choice.
- Psychological research has long studied how pressure, including its symptoms — like perfectionism and self-criticism — can lead to mental health disorders.
Establishing boundaries also means being honest with yourself about your drinking.
There are ways you can cut down on your drinking without quitting entirely. We’ve gathered some tips and tricks on the best ways to cut down on drinking alcohol https://yourhealthmagazine.net/article/addiction/sober-houses-rules-that-you-should-follow/ that can help you practice mindful drinking. Any medicinal use should be discussed with a medical professional prior to use. “If you feel like you’ve been deprived, there is a natural instinct to push back or even celebrate what you’ve achieved,” she says. That can quickly devolve into all-or-nothing thinking, she explains, or the idea that if you’re no longer dry, you might as well get plastered.
But if you are moderately dependent, you may need to sober house get some kind of support. With everything going on over the past couple of years, many people have changed their drinking habits. The results may require you to explore new activities and social circles. Think positively about it and focus on starting something new, rather than giving something up.