How can I change my relationship with alcohol?

Many of us drink alcohol without giving it much thought. It can become part of how we relax after work, socialise with friends, manage stress or celebrate milestones. 

If you've started to question how alcohol fits into your life, taking time to reflect on your drinking habits can be a positive first step. Changing your relationship with alcohol doesn’t always mean giving it up completely. For many people, it starts with understanding when, why and how often they drink. 

Alcohol Awareness Week takes place 6 – 12 July and the theme this year is 'Alcohol and Me'. It encourages us to think about the role alcohol plays in our own lives and whether our drinking habits reflect what we want for our health and wellbeing. 

What does 'my relationship with alcohol' mean? 

Your relationship with alcohol is the way alcohol fits into your daily life, routines and emotions. 

For example, you might drink: 

• To unwind after a stressful day 
• Because it's part of your weekend routine 
• To feel more confident in social situations 
• To celebrate special occasions 
• Simply because it's become a habit 
  
  

How will changing my relationship with alcohol help me? 

Rethinking your drinking habits can have multiple health benefits. Stopping or cutting down on alcohol can help you: 

• Sleep better 
• Feel more energetic 
• Save money 
• Support weight loss goals 
• Improve your mental wellbeing 
• Feel more in control of your choices 

Rather than focusing on what you're giving up, it can help to think about what you hope to gain. 

How to change my relationship with alcohol 

1. Take notice of your drinking patterns 

Before making any changes, spend a week or two observing your own drinking habits. 

You could ask yourself: 

• When do I usually drink? 
• How am I feeling before I have a drink? 
• Do I drink more in certain situations? 
• Is alcohol helping me achieve what I want in that moment? 

You may notice patterns linked to stress, boredom, loneliness, sleep or routine. 

Awareness is often the first step towards change. 

2. Start with small changes 

Changing your relationship with alcohol doesn’t have to happen overnight. Small changes can often be easier to maintain over time and lead to lasting changes. 

Consider trying the following: 

• Having a few alcohol-free days each week 
• Choosing a smaller serving 
• Alternating alcoholic and non-alcoholic drinks such as water, fruit juice or mocktails 
• Planning activities that don’t revolve around drinking 
• Delaying your first drink of the evening 

The goal is to build habits that work for your lifestyle. 

3. Find new ways to relax and reward yourself 

Many people use alcohol as a reward after a stressful day or week. If that's the case, it may help to explore other ways to switch off, such as: 

• Going for a walk 
• Exercising 
• Reading 
• Listening to music or podcasts 
• Meditating 
• Meeting friends for activities that don’t centre around alcohol 

Replacing a habit is often easier than simply trying to remove it. 

4. Be prepared for social situations 

Social events can be one of the biggest challenges when changing drinking habits. Making a plan in advance can help you: 

• Have a response ready if someone offers you alcohol 
• Suggest meeting in a café or park rather than in a bar or pub 
• If you drive, offer to be the designated driver 
• Remember that you don’t need to explain your choices 

Many people find that confidence grows with practice. 

5. Ask friends and family to support your goals 

Changing your relationship with alcohol can feel easier when you have support. 

Whether you want to cut down, stop completely or simply take a break from drinking, talking to someone you trust can help you stay motivated and focused on your goals. 

How LiveWell Dorset can help 

If you’re ready to change your relationship with alcohol, LiveWell Dorset is here to help. Our friendly advisors and coaches are on hand to support Dorset residents who are keen to explore ways to live a healthier, happier life.? 

You can also try our Rethink your drink quiz to reflect on your current alcohol habits and think about whether cutting down could support your health and wellbeing. 

For extra support, try the?Habit Hacker tool, designed by our health and psychology experts to give you practical ideas and inspiration for improving your lifestyle habits.  

Register with us today?to find out more!? 

Further reading 

• Alcohol and emotional wellbeing 
• What happens to your body when you stop drinking? 
• What is binge drinking?