About cutting down on alcohol

What it is, why it happens and what helps. Contents:

• Why cut down?
• The benefits of cutting down
• Know your numbers
• Track your drinking
• Before you start
• Make a plan
• Simple tips that work
• Taking a month off
• Handling cravings
• Know your triggers
• Unwinding without alcohol
• Social situations
• Alcohol and sleep
• Changing beliefs about alcohol
• Mindfulness and urge surfing
• Great alcohol-free swaps
• If you slip
• How self-help methods fit in
• Celebrating progress
• When to get support
• FAQs

Why cut down?

People cut down on alcohol for all sorts of reasons: better sleep, more energy, weight, money, mood, health, relationships or simply feeling more in control. The World Health Organization notes that alcohol was responsible for around 2.6 million deaths worldwide in 2019, so drinking less is one of the most effective changes you can make for long-term health. [4] You don’t need a big reason or a label. Wanting to feel better is reason enough. You can explore related topics in our Health hub.

The benefits of cutting down

The NHS lists immediate benefits of cutting down, including feeling better in the mornings, being less tired during the day, better-looking skin, feeling more energetic and better weight management. [5] Over the longer term, drinking less lowers the risk of many serious health conditions. Many people also notice better sleep, a brighter mood, less anxiety, more money in their pocket and more time for the things they enjoy. If you spend $20 a week on alcohol, cutting it in half saves more than $500 a year.

Know your numbers

Different countries measure alcohol differently. In the US, a standard drink contains about 14 grams of pure alcohol: roughly a 12-ounce can of 5% beer, a 5-ounce glass of 12% wine or a 1.5-ounce shot of 40% spirits. [6] In the UK, one unit is 8 grams of pure alcohol. The NHS advises not drinking more than 14 units a week on a regular basis, spreading drinking over three or more days and having several drink-free days each week. [7] Fourteen UK units is about six pints of average-strength beer. [5] Many drinks contain more alcohol than people think, so checking the label can be eye-opening.

Track your drinking

Before changing anything, try tracking what you drink for a week or two. Note how much, when, where, who you were with and how you felt. Many people are surprised by the results, and awareness alone often leads to drinking less. Free apps such as Try Dry from Alcohol Change UK make it easy to track drinks, money and calories saved. Tracking also gives you a baseline, so you can see your progress.

Before you start

For most people, cutting down gradually is safe and simple. But if you drink heavily every day, or get symptoms such as shaking, sweating or anxiety when you stop, talk to your doctor before cutting down, as stopping suddenly can be dangerous and withdrawal may need medical support. [8]

Make a plan

A clear plan makes change much easier. Decide:

• Your goal: fewer drinks, more drink-free days, a month off or stopping altogether.
• Your limits: how much you will drink on drinking days.
• Your drink-free days: which days you will not drink.
• Your reasons: write them down and keep them somewhere you will see them.
• Your support: who you will tell and who can help.

Brief, practical support works. A Cochrane review of 69 studies with more than 33,000 people found that a short conversation about drinking with a health professional reduced the amount people drank a year later. [3]

Simple tips that work

The NHS suggests these simple tips for cutting down: [5]

• Make a plan and set a limit before you start drinking.
• Set a budget and only take a fixed amount of money to spend on alcohol.
• Let others know you are cutting down, so they can support you.
• Take it a day at a time. Every day you stick to your plan is a success.
• Make it a smaller one: bottled beer instead of pints, a small glass of wine instead of a large one.
• Have a lower-strength drink.
• Eat first and stay hydrated, alternating alcoholic drinks with water or soft drinks.
• Take a break with several drink-free days each week.

Taking a month off

A month without alcohol, such as Dry January or a “sober October”, is a popular way to reset. Research by psychologist Richard de Visser found that people who took part in Dry January were still drinking less and felt more able to turn down drinks six months later, even those who did not manage the full month, and very few drank more afterwards. [2] A later study of more than 4,000 adults found participants reported improved wellbeing, and those who used email support were more likely to complete the month. [9] You can pick any month. Alcohol Change UK’s free Try Dry app and supporting emails can help you along.

Handling cravings

Cravings are normal, especially in the first few weeks. They are a habit asking to be repeated, not a command. Try these:

1. Pause. Notice: “This is a craving.”
2. Delay. Wait 15 to 30 minutes. Cravings rise, peak and fade.
3. Breathe. Slow breaths with long out-breaths help you ride the urge.
4. Distract. Go for a walk, call a friend or do something with your hands.
5. Swap. Make yourself a favourite alcohol-free drink.
6. Tap. A few rounds of EFT tapping can take the edge off. There are guided videos in Videos.

Know your triggers

Most drinking is linked to triggers: certain times, places, people or feelings. Common ones include finishing work, Friday nights, cooking dinner, social events, stress, boredom and loneliness. Your tracking notes will show your personal triggers. For each one, plan an alternative. If you always pour a glass of wine while cooking, have a favourite alcohol-free drink ready instead. If you drink after a stressful day, plan a walk, a bath or a call with a friend.

Unwinding without alcohol

Many people drink to relax, but alcohol is a short-lived fix that can leave you feeling more anxious the next day. Building other ways to unwind makes cutting down much easier. Try a walk, exercise, a hot bath, music, a hobby, relaxation, meditation or yoga. Our guide to stress management has lots more ideas. If drinking is tied up with anxiety or low mood, our guides to anxiety and depression may help too.

Social situations

Social events can feel like the hardest part. Some ideas that help:

• Decide before you go how much you will drink, or whether you will drink at all.
• Arrive with a plan for your first drink, such as an alcohol-free beer or a sparkling water with lime.
• Have a simple answer ready: “I’m taking a break”, “I’m driving” or just “No thanks.”
• Alternate alcoholic and alcohol-free drinks.
• Suggest other activities with friends, such as a walk, a film or a meal.

Most people care far less about what you are drinking than you might expect.

Alcohol and sleep

Alcohol can help you fall asleep faster, but it disrupts sleep later in the night. A review of the research found that alcohol shortens the time it takes to fall asleep but disturbs the second half of the night and reduces REM sleep. [10] That is why many people wake in the early hours after drinking and feel unrefreshed. Better sleep is often one of the first benefits people notice when they cut down. Our sleep guide has more.

Changing beliefs about alcohol

Many of us grow up with beliefs about alcohol: “I need a drink to relax”, “I can’t have fun without it” or “Everyone drinks.” These beliefs make cutting down feel like giving something up. Questioning them can make change feel lighter and even freeing. Methods such as the Lefkoe Method, NLP and hypnosis are designed to work with beliefs and automatic responses. Books such as Annie Grace’s This Naked Mind take a similar approach. Try writing down your beliefs about alcohol and asking of each one: “Is this really true?”

Mindfulness and urge surfing

Mindfulness teaches you to notice cravings without automatically acting on them. “Urge surfing” means imagining the craving as a wave: you notice it rise, peak and fall, while staying curious about the sensations. In a randomised trial, mindfulness-based relapse prevention reduced heavy drinking, with added benefits at 12 months compared with standard approaches. [1] Psychiatrist Judson Brewer’s TED talk in Videos explains how curiosity can help break habits. Our mindfulness guide has more.

Great alcohol-free swaps

Alcohol-free drinks have never been better. Try:

• Alcohol-free beers, wines and spirits, now widely available.
• Sparkling water with lime, cucumber or fresh mint.
• Kombucha or ginger beer.
• Mocktails with fresh fruit and herbs.
• Herbal teas in the evening.

Serving them in your favourite glass helps keep the ritual you enjoy.

If you slip

Slips are a normal part of changing any habit. If you drink more than you planned, don’t give up. Be kind to yourself, notice what led to it and plan what you will do differently next time. The Dry January research found that even people who didn’t complete the month were drinking less months later. [2] Every drink-free day still counts.

How self-help methods fit in

Cutting down involves habits, feelings and beliefs, so many people combine approaches. Mindfulness helps you ride out cravings, with research support for reducing heavy drinking. [1] EFT tapping and the Sedona Method help release the feelings behind urges. Hypnosis, NLP and the Lefkoe Method work with motivation, triggers and beliefs. If you also want to stop smoking, our guide to quitting smoking uses many of the same tools.

Celebrating progress

Notice and celebrate the changes: better sleep, brighter mornings, more energy, money saved and the pride of sticking to your plan. Put the money you save towards something you will enjoy. Review your progress each week and adjust your plan if needed. Many people find that, over time, alcohol simply matters less.

When to get support

If you find it hard to cut down, or drinking is affecting your health, work or relationships, you don’t have to do it alone. Your doctor can talk through options, and a brief conversation alone helps many people drink less. [3] Alcohol support services, counselling and support groups are available in most countries. If drinking feels like a wider dependency, our guide to addiction has more. Directories for several countries are in Get help & sources.

Frequently asked questions

What are the benefits of cutting down on alcohol?

Feeling better in the mornings, less tiredness, better skin, more energy and better weight management, plus lower long-term health risks. [5]

How much alcohol is too much?

The NHS advises not drinking more than 14 UK units a week regularly, spread over three or more days. A UK unit is 8 g of alcohol; a US standard drink is about 14 g. [7] [6]

Does Dry January work?

Research found participants were drinking less and felt more able to refuse drinks six months later, even if they didn’t complete the month. [2]

How do I stop cravings for alcohol?

Pause, wait 15 to 30 minutes, breathe slowly, distract yourself and have an alcohol-free drink. Cravings rise and fall like a wave.

Does alcohol help you sleep?

It can help you fall asleep faster, but it disrupts the second half of the night and reduces REM sleep. [10]

Is it safe to stop drinking suddenly?

For most people cutting down is safe. If you drink heavily every day or get withdrawal symptoms, talk to your doctor first, as stopping suddenly can be dangerous. [8]

Can mindfulness help me drink less?

Yes. Mindfulness-based relapse prevention reduced heavy drinking in a randomised trial. [1]

The best videos on cutting down on alcohol

Hand-picked and checked one by one: neuroscientists, psychiatrists and authors, plus urge surfing and tapping for cravings.

Understanding alcohol

Changing your habits

Cravings

Books on cutting down on alcohol

Free resources

Experts to follow

Get help

Talk to your doctor if you find it hard to cut down or if drinking is affecting your health. If you drink heavily every day, get advice before stopping suddenly.

Find a therapist or counsellor

• US and Canada: Psychology Today (US) and (Canada) directories.
• UK: BACP therapist directory.
• Australia: APS Find a Psychologist, and Relationships Australia for couple and family services.
• Elsewhere, including Europe and India: ask your doctor or local health service for a referral, and check that anyone you see is registered or accredited where you live.

This hub is for information, not a substitute for medical or psychological care.

Sources

1. Bowen et al. (2014), Relative efficacy of mindfulness-based relapse prevention, standard relapse prevention, and treatment as usual for substance use disorders, JAMA Psychiatry 71(5):547-556
2. de Visser et al. (2016), The impact of voluntary alcohol abstinence (Dry January) on alcohol use and self-efficacy, Health Psychology 35(3):281-289
3. Kaner et al. (2018), Effectiveness of brief alcohol interventions in primary care populations, Cochrane Database of Systematic Reviews CD004148
4. World Health Organization, Alcohol fact sheet
5. NHS, Tips on cutting down alcohol
6. National Institute on Alcohol Abuse and Alcoholism, What is a standard drink?
7. NHS, Alcohol units
8. NHS, Alcohol misuse
9. de Visser & Nicholls (2020), Temporary abstinence during Dry January: predictors of success; impact on well-being and self-efficacy, Psychology & Health 35(11):1293-1305
10. Ebrahim et al. (2013), Alcohol and sleep I: effects on normal sleep, Alcoholism: Clinical and Experimental Research 37(4):539-549

Written by Saj Ali. Last updated 30 October 2026. Spotted an error? Tell us and we will fix it.