How to stop drinking alcohol in the evening

If you want to stop drinking alcohol in the evening, or at least reduce your intake, you may wonder how to break the cycle of using alcohol as a ‘reward’ or a coping mechanism. In this article, we will provide some top tips, as well as some suggestions for alternative beverages that can still mark the end of the day without harming your health.

Why am I craving alcohol in the evening? 

If you crave alcohol in the evening, you’re certainly not alone. Some of the most common reasons you might find yourself reaching for the bottle are: 

To unwind 

You associate booze with relaxation and pleasure. Drinking alcohol can trigger the release of dopamine, a neurotransmitter that makes you feel good. Over time, your brain may learn to associate alcohol with positive emotions and experiences, resulting in craving it when you want to reward yourself or feel better. 

Using alcohol as a coping mechanism 

You use alcohol as a way of coping with stress, anxiety or depression. Alcohol can temporarily numb or reduce negative feelings and thoughts, making you feel more relaxed and calm. However, this effect tends to be short-lived and often followed by a rebound effect, where you feel worse than before. Alcohol can also have a detrimental effect on your mental health in the long run by disrupting your brain chemistry and sleep quality. 

Alcohol dependency 

You find you have become increasingly reliant on alcohol. If you drink frequently or heavily, your body adapts to its presence and require more of it to achieve the same effect. If you stop drinking or reduce your intake, you may experience withdrawal symptoms, such as irritability, anxiety, insomnia, nausea or tremors, which is a result of alcohol dependency. The more you drink, the more dependent you are likely to become, making it harder to quit or cut down. 

Social pressure 

You are influenced by social or environmental cues. You may crave alcohol more in the evening if you are surrounded by people who drink, places where alcohol is available or advertised, or situations where drinking is expected or encouraged. These cues can trigger memories and associations that make you want to drink. 

How to stop drinking alcohol in the evening 

If you want to stop drinking alcohol in the evening, here are some strategies that may help: 

  1. Set a clear and realistic goal. Decide on a limit per week and stick to it.  You may find it easier to gradually reduce your intake until you reach your desired level or quit altogether.  

  2. Identify and avoid your triggers. Think about what makes you want to drink in the evening, and try to avoid or minimise those triggers. For example, if you drink when you are stressed or bored, find other ways to cope or distract yourself. If you drink when you are with certain people or in certain places, limit your exposure or change your plans. 

  3. Find alternative activities. Instead of drinking in the evening, fill your time with other enjoyable and rewarding activities that do not involve alcohol. For example, you could exercise, spend time with family and friends away from alcohol, watch a movie, play a game, meditate or listen to music. 

  4. Seek support from others. Speak to family and friends about your goal and ask for their support and encouragement. You may also want to join a local support group or an online community where you can share your experiences and challenges with others who are going through the same process.  

What to drink in the evening instead of alcohol 

If you are looking for alternative drinks that can still mark the end of the day without harming your health, here are some options: 

  • Non-alcoholic beer or wine. These types of drinks have grown in popularity over the years, mimicking the flavour of traditional beers and wines but without alcohol, making them suitable for beer and wine enthusiasts. 

  • Mocktails. These are cocktails made without alcohol, but with similar ingredients and presentation as regular cocktails. You can make your own mocktails at home or turn it into a social event with friends. For some great mocktail recipes, take a look at our article Make mine a mocktail. 

  • Kombucha. This fermented tea drink has a slight fizz and tanginess similar to beer or cider. It comes in various fruity flavours and has probiotic benefits for your gut health. 

  • Sparkling water with flavourings. This is a simple and refreshing drink that can quench your thirst and satisfy your craving for bubbles. You can add a slice of lemon, lime, orange, or cucumber to your sparkling water or use flavoured syrups or drops to create different combinations. 

  • Homemade smoothies. Homemade smoothies are not only healthy and nutritious, they can also be delicious! Experiment with your favourite fruits and vegetables to create healthy, tasty concoctions. You can even pop some in the fridge for a tasty breakfast the next day. 

Trying to quit drinking in the evening? 

If you’re finding it challenging to quit drinking in the evening, LiveWell Dorset is here to help.  We offer a free advice and coaching service to help you change your drinking habits, crafting a personalised activity plan tailored to you and your goals.   

You can also find lots of useful tools and calculators on our website, including the Habit Hacker quiz designed by our health and psychology experts for people who need a bit of inspiration to improve their lifestyle habits. Register with us today to find out more! 

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How does this work?

The tailored approach LiveWell Dorset uses to come up with solutions to the things that are stopping us achieving our goals, is based upon work done by University College London developing the COM-B model of behaviour change. In this model, all behaviour is influenced by understanding a person’s capability to change, their opportunity to change and their motivation to change. By understanding which of these is the biggest barrier to change, we can tailor support accordingly. This model of behaviour change is at the centre of the support we offer, online and in person.

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