It’s February and you might be ready to put into place your New Year’s resolution to drink less alcohol to coincide with febfast.
Events like febfast can encourage and support these good intentions. But around 30% of people who start febfast don’t get through the whole month alcohol-free.
Relying on intention and willpower to stop drinking, even for a short period, is not usually enough. Resisting temptation takes up a lot of brain power and eventually your brain gets tired and gives in.
So, what are the best strategies to take a break from drinking?
Monitor your drinking
Before your planned break from alcohol, spend a week or two monitoring the amount you drink and when.
You might be surprised at how much or how often you’re drinking, and in what contexts. There may be certain people, places or emotions that increase or decrease your alcohol consumption.
Understanding this can be a helpful motivator to make changes. It can also help you plan for situations where you’d usually be drinking.
Get clear on your goals and your motivation for febfast
Will you cut back or quit? If cutting back, will you drink less frequently or a lower quantity? For how long? What happens afterwards?
It’s easier to stick to your goals if they’re clear and achievable.
Think about why you are making changes to your drinking – to lose weight, feel healthier, save money, sleep better, or prevent that Sunday morning hangover. Try to keep these reasons in mind when you have the inevitable periods of doubt!
Set a quit date
Setting a quit date is linked to success in sticking to your plan. It helps you prepare and reflect on the reasons making a change is worthwhile, which can improve your commitment to change.
It also gives you time to get everything you need in place – preparing how you will tell others, thinking about how to decline a drink when offered, and working out which situations you might need to avoid or be cautious about, at least initially.
Get a support network
Having a friend also take up the challenge can make it a little easier. People trying to quit who have social support are more likely to reduce their drinking.
If you’re taking part in an event like febfast, encourage your friends and family to sponsor you. Not only will it be good for the charity you are supporting, but it can make you more accountable.
It’s also a good way to communicate to your friends your choice to quit drinking, so they can better support you. Let people know you aren’t drinking at the moment.
Our Daybreak app has a large online support community of more than 100,000 people and offers a range of resources to help people who want to cut down or quit drinking. It’s a free service, funded by the Australian government and a range of philanthropic organisations.
Recent evaluations of their Daybreak program – which includes one-on-one chats with health coaches – shows it leads to significant reductions in drinking, and improvements in physical and mental health.
Be kind to yourself
You might hear psychologists refer to something called the “goal violation effect”. This is when you’re working hard to not drink, but one day give in, slip up, have a glass of wine or two, then become disheartened and give up on your goals altogether.
Changing any behaviour is difficult. Don’t give up at the first mistake or slip up. Get back on the horse and keep going.
Instead of thinking “stuff it, I might as well keep on drinking now,” try saying something like: “It’s going to take time. It was just a slip up. I can pick up where I left off.”
Find alternatives to drinking
In our alcohol-centric society, it sometimes feels uncomfortable when everyone around you is drinking and your own hands are empty. Choose a healthier alternative like sparkling water, soft drink or a mocktail, or simply taking a break from alcohol.
I often get asked, are zero-alcohol beverages OK? This market has exploded in the last few years and can be a good alternative if you are not experiencing drinking problems. You could ask for it to be served in a spirit or cocktail glass – you might be less likely to be asked why you’re not drinking.
It can also be helpful to focus on activities that don’t usually involve alcohol. Encourage your friends to meet up in the morning for breakfast, for example, or suggest healthy activities where alcohol is less likely to be present.
If you suddenly have a craving for alcohol, try doing some vigorous exercise or doing something you love instead. These things release the same feel-good chemicals in your brain as alcohol. They won’t make you feel intoxicated like alcohol but they may make you feel happier and more relaxed. Cravings pass usually in 15-20 minutes so if you can find a way to distract yourself and ride through it it’s easier not to slip up.
Mindfulness practice has also been shown to help drinkers to change their drinking.
You’ve got this.