If it has hit you that you are drinking too much and that cutting down orquittingis not as easy as you thought it would be, you may be wondering what other steps you can take to control your alcohol consumption. Many people, including some medical professionals, believe that abstinence is the only way. But medical research has shown that the cold-turkey approach may not be the best way for everyone.

How to Gain Control of Your Alcohol Use

Different approaches work for different people and various types ofaddiction. Some people may be able to quit and never have a drop of alcohol for the rest of their lives. For them, even a glass of wine every now and again could trigger a return to drinking heavily. If you recognize yourself as that kind of drinker, it’s important to stay away from alcohol as much as possible.

For some people, drinking in moderation can be effective at curbing addictive behaviors to alcohol. Research tells us that controlled drinking is not only possible for many individuals, but it is quite common among people who used to drink heavily.

Many people cut down on their alcohol intake without medical or therapeutic help, although it is advisable to discuss your alcohol intake with your family doctor before trying to change it. It can also be helpful to talk with a counselor who is trained in assisting people with substance use concerns and addiction for their advice and support.

RethinkingDrinkingis a great resource from the National Institutes of Health if you’re considering a change.

The Risks of Quitting Substance Use Cold Turkey

How to Cut Back on Drinking

If you feel that avoiding alcohol completely is not for you, there are other options. Some people can get control over their drinking and drink safer levels of alcohol without having to quit entirely. If you plan to attempt to control your drinking, there are several steps you should take to assist you in this process.

Establish Your Drinking Goal

Although it is a good idea to think about reducing your alcohol intake, check whether you are a suitable candidate for controlled drinking. Some people shouldn’t drink at all, especially if you have a history of addiction problems or a close relative with an addiction or mental health issue.

Your drinking goal should be based on what is best for your long-term health, as well as what is realistic for you, your family and friends, and other aspects of your lifestyle.

If you realize you should quit completely, talk to your doctor or addiction counselor about getting help with quitting alcohol and staying sober. Depending on how much you have been drinking recently, it may not even be safe or realistic to quit cold turkey, and your doctor can prescribe medications or refer you to a treatment program.

There is no shame in this. Remember, those who struggle withalcohol use disorderwantto be able to reduce or moderate their alcohol intake, but it’s not always something they can control despite their best efforts.

Controlled Drinking GoalsIf you are a good candidate for controlled drinking, think about your goal and write it down. Some possible goals include:I just want to drink on weekends.I want to lower my overall intake to ahealthy amount.I want to be able to drink at parties and other events without getting drunk.

Controlled Drinking Goals

If you are a good candidate for controlled drinking, think about your goal and write it down. Some possible goals include:I just want to drink on weekends.I want to lower my overall intake to ahealthy amount.I want to be able to drink at parties and other events without getting drunk.

If you are a good candidate for controlled drinking, think about your goal and write it down. Some possible goals include:

Assess Your Current Alcohol Intake

Keep a drinking diary for one week. The most straightforward drinking diaries just record how much you drink each day, but the more you can keep track of, the better you will understand your own drinking patterns, and thus be able to control them. For example, every evening (or the following morning, if you forget), write down how many drinks you drank, where you were, and with whom.

Also write down any negative effects or situations that arose that you would like to avoid in the future. For example, “After my third beer, I got into an argument with Ben.” This will give you a good idea of the times, places, and people where your drinking tends to become excessive or problematic.

Your safe alcohol limit is based on your blood alcohol concentration and is the amount of alcohol you can drink in a single drinking session. You will need professional assistance to determine what this safe limit is for you.

When you have figured out how many drinks you can drink, write it down, along with the drinking time period.

How Much Alcohol Is Safe to Drink?

Purchase Alcohol in Small, Measured Amounts

Stocking up on wine, beer, and liquor is the quickest way to sabotage your plan to drink responsibly. For drinking at home, follow these tips:

Watch for Peer Pressure

5 Ways to Say No to Alcohol

Plan Your Journey Home

Even if you’re drinking at a sensible level, you should not drive. Arrange for a ride home with a sober driver, or pre-book a cab or rideshare service. If that is too costly, plan your journey home via public transportation so you know when to leave while the buses or trains are still running. Leave your car at home so you will not be tempted to use it. Get a ride or take a bus or train to your event.

How Alcohol Impairs Your Driving Skills

Discover Healthy Alternatives

If drinking has occupied a big part of your social life, it may also be time to explore other activities and hobbies that don’t involve alcohol and that focus on self-care. Here are a few ideas to get you started:

Seek Help

Talk to your family doctor or an addiction counselor about whether amoderationor abstinence-based approach is right for you. If you decide together that moderation is the right goal, there may be a program or support group that will support you in your new lifestyle. There are also medications that can be helpful for people who want to reduce their drinking.

Ask your doctor or counselor for a referral and/or work together to develop strategies for controlling your alcohol consumption and drinking responsibly or quitting all together.

If you or a loved one are struggling with substance use or addiction, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for information on support and treatment facilities in your area.For more mental health resources, see ourNational Helpline Database

If you or a loved one are struggling with substance use or addiction, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for information on support and treatment facilities in your area.

For more mental health resources, see ourNational Helpline Database

What to Expect From Drug and Alcohol Rehab Programs

6 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Sayed BA, French MT.To your health!: Re-examining the health benefits of moderate alcohol use.Soc Sci Med. 2016;167:20-28. doi:10.1016/j.socscimed.2016.08.034

Alcohol screening and counseling: an effective but underused health service.CDC Vital Signs. January 2014.

National Institute on Alcohol Abuse and Alcoholism, Rethinking Drinking Alcohol and Your Health.Thinking about a change? Tips to try.

Harvard Health Publishing.Alcohol abstinence vs. moderation. 2009.

National Institute on Alcohol Abuse and Alcoholism.Treatment for alcohol problems: finding and getting help. 2014.

Miller W, Munoz R.Controlling Your Drinking. Second Edition. Tools to Make Moderation Work For You.New YorK: Guilford; 2005

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