AARP Hearing Center
How Can I Curb My Drinking?
Signs that you may be imbibing too much alcohol and strategies for cutting back
James Yates
I think I’m drinking too much. Do you have any advice on how I can cut down?
I like your question because it’s about taking an honest look at your drinking habits and deciding to be a little more careful. That’s a healthy and sustainable approach. In fact, the first thing I tell my patients with this concern is to be honest with themselves. Do you have “one glass” of wine that somehow becomes two generous pours? Or has a cocktail every evening gradually become a “necessary” habit?
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It’s also possible that you may be drinking more than you realize. Studies have found that people consistently underreport the amount of alcohol they drink. The reason? Plenty of us aren’t quite sure how much alcohol is in a standard drink.
You don’t have to judge yourself, but you do need to know where you’re starting from; otherwise, it’s difficult to set realistic goals.
I also think it’s worth mentioning your concern to your doctor, because alcohol can affect liver function, blood pressure, diabetes, sleep and brain health. Sometimes a quick conversation, and perhaps a few routine blood tests, can determine whether alcohol is already affecting your health. Alcohol also raises the risk of several types of cancer. That information can be a powerful motivator.
Now let’s look at other ways to help you reduce your alcohol intake.
This simple trick may surprise you: Before imbibing your first alcoholic beverage, drink a glass of water. Lots of folks think they’re reaching for their initial beer, wine or cocktail because they want alcohol. In reality, they may just be trying to quench their thirst. By drinking water first, you’re eliminating that stimulus. I also encourage people to drink another full glass of water after every alcoholic beverage. It will naturally slow you down.
Food helps, too. Drinking on an empty stomach allows alcohol to reach your bloodstream quickly, which means you’ll feel its effects sooner and stronger. That can lower your inhibitions and make it much harder to stick with your original plan. Eating before you drink gives you more control.
And ask yourself this question: Why am I having a drink?
Are you celebrating? Are you bored? Lonely? Stressed? Is it just a habit at the end of the day? Once you identify the trigger, you can begin to replace the alcohol instead of trying to resist it. A walk around the neighborhood, a few minutes of meditation, calling a friend, exercising or even just changing your evening routine can help you cut back.
Your environment also matters. Keeping less alcohol at home removes temptation. In the same vein, if you’re invited to a party where drinking is the main event, consider going early and leaving early. That’s not about avoiding your friends. It’s giving yourself the best chance to succeed while you’re building new habits.
Don’t underestimate the power of support, either. Tell your spouse, partner or close friends what you’re trying to do. The people who care about you will usually be encouraging. Occasionally someone may react differently because your decision makes them feel guilty about their own drinking. So look for people who support your goals, not those who make them harder to attain.
You can also reach for your phone. There are dedicated mobile apps that may be helpful. They track not only how many drinks you have, but the amount of alcohol in those drinks. To be clear, I’m not recommending any one particular app. Some options include Reframe, Sunnyside and DrinkControl. Others may be available as well.
And remember: This isn’t about perfection. It’s about progress. If you drink a little less this week than you did last week, that’s a solid improvement. Small, consistent changes are more likely to last than dramatic ones that you can’t maintain.
If you find cutting back is harder than you expected, or you experience withdrawal symptoms such as shakiness, headaches, insomnia, nausea or a rapid heartbeat, don’t try to handle it alone. Speak with your physician. There are safe, effective treatments available. Remember, asking for help is never a weakness — it’s always a sign of strength.
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