8 ways to cut down on alcohol during the festive season
There are many opportunities to drink alcohol during the New Year holidays. For those who want to exercise self-control and cut back on their drinking during these times, alcohol experts offer eight tips.
8 ways to drink less during the silly season
Alcohol experts Katinka van de Ven and others at the University of New South Wales, Sydney, point out, 'If you want to reduce the amount of alcohol you drink or don't want to drink at all, you don't need to rely on willpower alone. Making a plan can help. Some studies have shown that focusing on 'how to avoid' rather than 'what to avoid' makes it easier to follow through.' They introduced eight ways to start with something simple.
◆1: Make a plan
The brain tends to prioritize short-term goals over long-term ones—a phenomenon scientists call 'present bias.' This means that when faced with the opportunity for immediate gratification (drinking alcohol), it's difficult to prioritize a long-term goal (abstaining from alcohol).
Deciding whether to drink or not is not a good idea, and planning your drinking and non-drinking days in advance will prevent you from having to make decisions in the moment, when alcohol is readily available, your willpower is low, and your emotions are easily affected. Look at your calendar and plan your drinking and non-drinking days.
◆2: Record your alcohol intake
Venn and his colleagues point out that tracking the timing and amount of alcohol you drink is one of the most effective, scientifically supported strategies for reducing alcohol consumption and maintaining motivation. 'Simply keeping track may have a surprising effect on your drinking habits,' they say.
The most effective way is to write things down and keep a record of them on an ongoing basis, using an app, notepad, or even your smartphone calendar, rather than relying on memory.
◆3: Try non-alcoholic drinks
The advent of non-alcoholic drinks has made it possible to enjoy the atmosphere of a moment without getting drunk. Venn and his colleagues say, 'Non-alcoholic drinks are recommended for people who don't like the look, smell, or taste of alcohol. However, non-alcoholic drinks aren't for everyone. Find a method that works for you. If it's not helping you achieve your goals, there's no need to force yourself to drink.'
4. Slow down your pace
If your goal is to reduce the amount of alcohol you drink, slowing down your intake may help. Try alternating between alcoholic and non-alcoholic drinks. Water is best, but non-alcoholic or low-alcohol drinks can also help reduce your overall intake. Plus, staying hydrated can help reduce your risk of a hangover.
Eating healthy, filling foods before and during your drinking session can also help. This helps prevent a sudden spike in blood alcohol levels and slows the absorption of alcohol from your body, allowing your body to metabolize it more easily. Eating a healthy meal can also help reduce cravings for sweet and salty foods that alcohol can often cause.
5. Beware of the all-or-nothing approach
If you fail once, you may think that your entire plan is ruined and abandon the plan altogether. For example, if you promised yourself 'I won't drink this week,' but you break that promise on the third day, you may end up drinking for the rest of the day. Venn and his colleagues advise, 'A setback is just a setback. There's no need to give up on your goal. Just reset and try again the next day.'
◆6: Be responsible
Telling a friend or partner that you're trying to cut down on your drinking can help keep you accountable and provide support, and even better, if they'll join you in the effort.
◆7: Have an answer ready when people ask you questions
Others may notice your abstinence and reduced drinking and encourage you to drink more. It's a good idea to have a response ready for these situations. Something as simple as 'I'm trying to cut down on my drinking' is fine.
8. Be kind to yourself
Venn and his colleagues said, 'When you make big changes to yourself, not everything is going to go smoothly. What's important is how you respond when you hit a snag. Feeling shame or guilt can lead to further drinking. Self-compassion can lead to long-term behavior change. Instead of viewing snags as failures, think of them as information. Ask yourself, 'Why was it hard to stick to my goal?' and 'What will help me next time?' Change comes from small, steady steps. Focus on gaining control of your drinking.'
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