How to quit drinking alcohol this year

In the United States, alcohol is the most-used substance, with about 84% of adults reporting that they drink. While U.S. health guidelines suggest one drink a day is considered moderate use of alcohol, the World Health Organization has warned that there is no safe level of alcohol consumption that’s good for our health. Over the long term, alcohol is known to cause at least seven different kinds of cancer and it can damage your heart, liver, pancreas and brain.

Whether you want to stop drinking to prevent health problems, improve your mental health or for other reasons, there are several ways you can begin. Curb or stop drinking alcohol by taking small, first steps:

1. Know your limits. Pay attention to how much you drink and how often. For instance, a “standard drink” varies depending on the alcohol you’re drinking, so a 12-ounce can of beer may not be equivalent in wine or spirits. Binge drinking describes an excessive drinking pattern where you consume four or more (for women) or five or more (for men) drinks within a couple hours. When you understand your drinking habits, you can get to know your relationship with alcohol and whether your drinking is excessive. This can help you begin to set limits or intentionally alternate alcoholic drinks with non-alcoholic ones.
   
   
2. Know your triggers and plan ahead. What increases your desire to drink? Do you typically drink more around family and friends, when you get home from work or while watching a sporting event? Sometimes certain environments or feelings can tempt you to drink. HALT is an acronym for common stressors that lead to substance use, including getting too Hungry, Angry, Lonely or Tired. Being aware of these as triggers can help you avoid the urge to drink. You can also use an urge tracker to monitor what gives you a desire to drink and then plan strategies for neutralizing those urges. Instead of getting happy hour drinks with coworkers, you could suggest a morning coffee or lunch instead.
   
   
3. Consider alternatives to drinking alcohol. What kind of activities do you enjoy that do not focus on drinking alcohol? What beverages do you enjoy that are alcohol free? Be intentional about removing alcohol from your home and pastimes to give yourself more opportunities to enjoy staying sober.
   
   
4. Get support. Having help to quit drinking increases your chances for success. This can take several forms:
   • Visit your primary care physician to talk about your concerns or any withdrawal symptoms you may experience. There are a variety of medical treatment options and approaches available, such as behavioral treatments and medications. You can use the Alcohol Treatment Navigator from the National Institute on Alcohol Abuse and Alcoholism to find healthcare professionals and treatment options in your community.
   • Call the free, confidential, 24/7 National Helpline from the Substance Use and Mental Health Services Administration. This is an information and treatment referral line available in English and Spanish for people with substance use disorders and their families. Call 1-800-662-HELP (4357).
   • Join a support group, such as Alcoholics Anonymous, to better understand your alcohol use and how others have successfully coped with quitting drinking. It may also be helpful to talk to your friends or family members about your goal to reduce your intake or stop drinking alcohol completely.
     
5. Take care of yourself. As you work on quitting drinking, be sure to practice self-care by focusing on your mental and physical health. Make sure you are getting enough rest, managing your stress effectively and fueling your body with healthy foods. It’s also important to remember that it’s completely normal to stumble occasionally and have a drink. When that happens, acknowledge the misstep and return to your alcohol-free plan.

Whether you want to quit drinking for a month or forever, it’s important to start small, get to know your current habits and plan how to change them strategically. By getting support and understanding that it’s reasonable to make mistakes in your plan to quit drinking, you can find a way to make this change permanent.