Five ways to cut back on your drinking (without even trying)

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It’s that time of year, when parties and catch-ups between now and the New Year can mean it’s easy to overdo it on booze.

Dr Katinka Van De Ven, adjunct associate professor at the University of New South Wales and expert in alcohol consumption, says December tends to be a “perfect storm” of end-of-year events, where drinking is normalised and oftentimes, unavoidable.

The end of the year provides multiple opportunities to celebrate.

Fatigue also “reduces willpower and makes it harder to stick to intentions,” while prioritising the short term (like the buzz of a drink) over long-term goals (like cutting back on alcohol) can also happen.

“Many people plan to ‘start fresh in January’, which unintentionally makes December even harder because that goal feels distant and easily postponed,” she says.

Dr Tamsin Short, executive lead of mental health and wellbeing at healthcare provider Access Health and Community says the festive period can be a difficult time for many.

“Sometimes there can be a lot of family pressure, or conflict, and for people who have had a hard year it can be a really emotional time too, that can lead people to be more inclined to use alcohol,” she says.

How to know when it’s time to cut down, or consider stopping entirely

So, how do you whether it’s time to rein it in or reconsider your relationship with alcohol altogether?

Some signs it may be a good idea to cut back, says Van De Ven, include: “drinking more than you intended, feeling you ‘need’ alcohol to relax or cope, noticing that drinking is affecting your sleep, energy or mood or feeling increasing regret after social events.”

On the other hand, signs you may need to consider eliminating alcohol from your life entirely, include: “struggling to stick to limits even when you genuinely want to, experiencing negative impacts on work, relationships or health, showing signs of withdrawal, for example shaking, sweating or anxiety, when not drinking, or drinking primarily to manage stress or difficult emotions,” says Van De Ven.

“Concern from family or friends is also an important indicator,” she adds.

Finding it harder to reduce drinking, rather than going sober, is another warning sign, says Short.

Five ways to cut back on drinking this Christmas, and beyond:

1. Make a plan

Pre-committing to days or events when you will and won’t drink, or thinking about how much you plan to drink, is an important first step, says Van De Ven.

But it can be hard to stick to a plan after the first few drinks.

“The key is to put protective strategies in place before alcohol starts affecting your judgment,” she says.

Strategies like asking someone to keep you accountable, eating first to slow alcohol absorption and thinking about lower-strength options ahead of time can all be useful, says Van De Ven.

2. Track your drinks

Research shows that tracking alcohol consumption can be one of the most effective ways to curb drinking, says Van De Ven.

This can be done using a free app, like Drink Tracker, the notes app on your phone or just a simple tally.

“If you’re at a function or party, try and avoid having your glass topped up by someone because it’s really hard to keep track of how much you’re drinking there,” adds Short.

Not taking a credit card and only taking a certain amount of cash can also help curb unnecessary spending, she says.

3. Slow the pace

To stay in control, it’s a good idea to alternate alcoholic drinks with water and other non-alcoholic drinks, says Van De Ven, as well as making sure to eat a proper meal.

4. Have responses ready

The social pressure to drink can be high, particularly during the holidays, and can make it difficult to stick to a plan.

Van De Ven recommends having responses at the ready, like, “I’m pacing myself tonight” or “I’m good with this one”, to make it easier to decline drinks without feeling awkward.

“It’s important not to pressure friends or colleagues to drink,” she adds.

“You never know what someone is working on or going through. Respecting someone’s decision, or even joining them in a non-alcoholic option, can make social environments much more comfortable for everyone.”

5. Be kind to yourself

Given the difficulties the festive period can bring, Short recommends self-compassion.

“There’s often a lot of shame that comes with alcohol and other drug use, and that can be really, harmful, because if people are feeling shameful about something, they won’t talk about it or reach out for help,” she says.

“If you do drink more than intended, reflect on that and see what worked and what didn’t.”

“What causes people to lose control is often the all-or-nothing reaction,” agrees Van De Ven.

“A slip is just a moment, not a failure, and self-compassion makes it much easier to reset and get back on track.”