19/08/2026
💜Change Is Possible 💜
If you’re trying to make changes to your drinking, rather than relying on willpower, a few repeatable habits can make a big difference:
🔹Decide your rule before the day starts e.g alcohol-free today, only drink on specific days or set a specific limit.
🔹Track every drink. Record it before you have it, not afterwards. This can help avoid automatic drinking without thought less likely.
🔹Build alcohol-free days into every week. Start with achievable days that are easier for you and gradually increase them.
🔹Delay your first drink. If evenings are difficult, push the first drink back by 30–60 minutes and do something else first.
🔹 Replace the ritual. Have a particular alcohol-free drink or snack. Go for a walk, shower, exercise, watch tv or an activity you enjoy that becomes your new evening cue.
🔹Change your environment. Keeping little or no alcohol at home removes a surprisingly large amount of decision-making.
🔹 Notice your triggers. For a couple of weeks, note what happened immediately before you wanted a drink. It may be stress, boredom, finishing work, loneliness, socialising, a habit, etc. Then plan an alternative coping atrategy for your most common trigger.
🔹Make drinking less automatic. Avoid drinking straight from the bottle, use smaller measures, alternate alcoholic and alcohol-free drinks, and don't automatically refill your glass.
🔹Measure progress weekly rather than expecting perfection. Drinks per week, alcohol-free days and how often you stopped when you'd planned to are useful measures.
🔹Tell someone what you’re changing. A partner, friend, GP or your counsellor can add accountability without making this an all-or-nothing project.
❗️One important exception❗️
If you drink heavily every day or experience shaking, sweating, nausea, anxiety or other withdrawal symptoms when you stop drinking, don't suddenly stop without seeking medical advice. Alcohol withdrawal can sometimes be dangerous.
If you would like some free, one-to-one advice, information & support to help you cut down your drinking or stop completely or if you are worried about a loved one call 01292 281238 or e-mail: [email protected]
