Ready to change your relationship with alcohol this October?

If you’re reading this, you might be considering cutting back on your drinking. With Ocsober and World Alcohol Free Day on the 3rd of the month, October is just the time to start!

Cutting back on drinking can be a transformative journey, and getting ready calls for some thoughtful preparation and a touch of strategic thinking. Here’s a few tips that might help.

1. Understand your reasons

We don’t make changes unless we have good reasons to do so. Maybe you're curious to see how cutting down on alcohol affects your health or your wallet, or perhaps you're just up for a challenge.

Start by identifying why you want to reduce your drinking. Is it to improve your health, save money, enhance relationships, or simply feel more in control? Writing down your reasons can serve as motivation on days you find it tough to say ‘no thanks’.

2. Reflect on the benefits

Cutting down on alcohol can have positive effects on your physical and mental health. You’ll sleep better, reduce your calorie intake, boost your immune system, and improve your mood. Cutting back can also help to reduce the risk of developing chronic illnesses.

Think about what you’re hoping to get out of changing your relationship with alcohol.

2. Set clear goals

Setting specific, realistic goals is crucial for success. For example, you might want to set a limit on the number of days in the week that you’ll drink – aim for at least 3 alcohol free days – and then decide on how many drinks you’ll have on a drinking day.

Australian alcohol guidelines recommend healthy men and women should drink no more than 10 standard drinks a week and no more than 4 standard drinks on any one day. A standard drink is approximately 285ml of full strength beer, 100ml of wine, or 30ml of spirits.

3. Track your drinking

Keeping a record of your drinking will keep your awareness sharp and help you stay accountable to your personal goals. Our Drink Tracker is a great tool to help you do this.

Do you notice any patterns in your drinking? What feelings, situations, places, or people have you noticed trigger your urges to drink? Knowing your triggers can help you plan to either manage or avoid them entirely, at least in the early days when you’re finding your feet.

4. Find non-alcoholic alternatives

Replacing alcoholic drinks with non-alcoholic options can make social situations more enjoyable without the booze. Here are some ideas:

• Mocktails: Get creative with non-alcoholic beverages. Experiment with fresh fruit juices, sparkling water, and herbs. Need inspiration? We’ve got you covered.
• Non-Alcoholic Beers and Wines: These options have become increasingly popular and can offer the same social experience without alcohol in the mix.

5. Keep having fun in social situations

Navigating social gatherings when you’re trying to cut down on alcohol can be a bit tricky at first, but there’s no need to be a hermit! Here’s some tips:

• Plan ahead: Decide in advance how much you will drink and stick to it.
• Be the designated driver: Offering to drive can give you a solid reason to abstain from drinking because it’s obviously unsafe to drink and drive.
• Lean on your support network: Let friends and family know you’re cutting back. Let them know how they can help you. Their support can make a big difference.

6. Stay active and engaged

Cutting down on alcohol will probably leave a space in your world that could be filled with enjoyable new (or neglected old!) routines and hobbies. These activities can be helpful to reduce stress and improve your health and overall mood without raising a glass.

• Exercise: Physical activity can boost your mood and energy levels, providing a healthier outlet for stress.
• Hobbies: Engage in activities that interest you, whether it’s painting, cooking, hiking, yoga, gardening, playing an instrument, learning a language, running, swimming or cycling.
• Mindfulness practices: Techniques such as meditation or deep breathing can help manage urges to drink and reducing overall stress.

7. Enlist your cheer squad

You don’t have to do it alone. There’s help out there when you need it:

• Talk to friends and family: Sharing your goals with loved ones can create a supportive environment.
  • Join a supportive community: Our Daybreak app provides a judgement-free space and a supportive and encouraging community that will lift you up every step of the way.
  • Consider professional help: If you’re struggling, don’t hesitate to get professional help. Read our summary on what’s available.

8. Celebrate your progress

Every step you take toward reducing your drinking is worth celebrating. Acknowledge your achievements, whether it’s completing a week without alcohol or having fun with others without a drink.

Reward yourself and treat yourself to something special, like a spa day, new workout gear, or a fun outing.

Taking steps to reducing your drinking can lead to numerous benefits for your physical and mental well-being. By setting clear goals, finding alternatives, and developing supportive habits, you can navigate this journey with confidence. Remember, it’s a process, and it’s okay to seek help along the way. You’ve got this!

The Hello Sunday Morning Team