There are many ways that cutting back or cutting out alcohol can make a positive impact on our mental health and overall wellbeing.
The benefits of cutting back or cutting out alcohol can be combined with other new habits to reduce stress after work or wind down before bed.
Don’t be afraid to experiment to find the techniques that work for you.
Breathing is an automatic function of the body that is controlled by the respiratory centre of the brain. When we feel stressed, our breathing rate and pattern changes as part of the ‘fight-or-flight response’.
Fortunately, you can consciously change the way you breathe. By doing so, it can help to manage stress and stress-related conditions.
Breath control is also used in practices such as yoga, tai chi and some forms of meditation. Many people use their breathing to help promote relaxation and reduce stress.
You might like to try one of the free apps that share techniques for controlled breathing, mindfulness and meditation. Take a look at: Headspace app, Calm, and Smiling Mind.
During exercise the brain releases chemicals that reduce feelings of stress and boost your mood.
Physical activity can also be a great opportunity for socialising. You could join a team or simply enjoy walking or running with friends.
The Australian Physical Activity Guidelines recommend adults have 2.5 to 5 hours of moderate physical activity each week.
This should be spread across most or all days.
This level of activity will help maintain your physical and mental wellbeing.
Journalling can help you understand what makes you tick. It can focus on your thoughts and feelings and help establish good habits.
The act of setting aside a few minutes a day to write things down can be a powerful tool. It can help you recognise things in your life that you can control, and the things you can’t.
It can help as you track your progress towards cutting back or cutting out alcohol,
There are many ways to organise a journal, and some of the most popular methods are:
There’s no set rule for how a journal is organised. You can use pen and paper if you prefer a diary, set up notes in your phone, or find a journalling app.
When you are engrossed in a hobby, your brain releases mood boosting chemicals.
This can relieve stress and support wellbeing.
Try to find a new creative outlet, learn a new skill or discover an activity that makes you happy.
These activities should take up at least 30-60 minutes of your time every day.
Try and pick activities that allow you to disconnect from stress related to work or study, lift your mood, and develops a sense of accomplishment.
Controlling your circadian rhythm – or what’s more commonly known as as your ‘body clock’ – is crucial to getting a restful night’s sleep.
And there is a sleep hormone that helps regulate sleep – melatonin.
The production of melatonin is suppressed by exposure to the blue light emitted by some electronic devices. This includes mobile phones, televisions and some artificial lights.
The reduction in melatonin can delay the onset of good quality sleep once your eyes are closed.
Most devices have ‘warm light’ filters that can be activated in the hours before bed.
Or instead, read a book or e-reader in the hour before falling asleep. This will allow your melatonin level to build up, helping you to wake in morning feeling well-rested.
There are many ways that cutting back or cutting out alcohol can make a positive impact on our mental health and overall wellbeing.
Alcohol disrupts the balance of chemicals in the brain, changing the normal sleep cycle. To have good sleep, you should avoid alcohol in the four hours before you go to bed.
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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