There are lots of changes you can make to help you manage life’s stresses without alcohol.
If you want to cut back or cut out alcohol, try setting small, achievable goals. This can boost your confidence to set larger goals and help you to sustain new habits.
By sharing your goals with loved ones, including family or friends, you can build a support network that helps you along the way.
Someone you know may even have their own story and tips to share.
If you’ve been drinking at high levels, you should seek support from a health professional. Sudden changes, especially stopping drinking, can be dangerous.
You can find a GP at healthdirect.gov.au or by calling 1800 022 222.
We know that alcohol can impact your mental health in many ways.
The good news is that cutting back or cutting out alcohol has many positive impacts on your mental health and wellbeing in the short and long-term.
These include:
Setting up a plan with measurable goals can help you stay on track to reduce or give up alcohol.
When developing a plan, think about why you want to change your relationship with alcohol.
You may consider: What makes you feel like a drink? What support networks and services can you call on?
Talking to your family and friends about your goals can help keep you accountable and provide support.
Penciling in days without any alcohol is a great way to reduce the amount you drink and help build new, healthier habits.
Having alcohol-free days can also free up time and money to support healthy habits. You could schedule exercise, learn a new hobby or prepare fresh meals.
Did you know a schooner (425mL) of mid-strength beer contains more than one standard drink?
Counting standard drinks can improve your mindfulness of how much alcohol you consume.
The Australian guidelines to reduce health risks from drinking alcohol advise that healthy men and women should drink no more than 4 standard drinks on any one day and no more than 10 standard drinks a week.
It’s important to remember that a standard drink – which is 10 grams of pure alcohol – can be less than you think. Every packaged alcohol product includes information on the number of standard drinks on their label. You can learn more about standard drinks here.
Changing routines can make it easier for you to cut down or cut out alcohol. Enjoy a new after-work activity. Meet with friends at a local cafe instead of a bar or pub.
If you do find yourself in a situation where you or others are drinking, some strategies to reduce the amount of alcohol you drink include:
There are lots of changes you can make to help you manage life’s stresses without alcohol.
Reducing the amount you drink can help relieve symptoms of depression and improve your overall mental health.
Alcohol can cause “hangxiety” and contribute to the development, or worsening, of anxiety.
Be Nice to Brain is a project developed by the Foundation for Alcohol Research and Education (FARE), endorsed and funded by the Tasmanian Government.
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FARE acknowledges the Traditional Owners and Custodians of the lands and waters on which we operate throughout Australia. We pay our respects to Elders past and present, and recognise the continuing connection to country of Aboriginal and Torres Strait Islander peoples.