Alcohol is so ingrained in Australian culture that it can be hard to drink less, even when you want to.<\/p>\n
But increasingly, people are cutting back, explains Amy Pennay, associate professor and deputy director of La Trobe University’s Centre for Alcohol Policy Research.<\/p>\n
Data from the National Drug Strategy Household Survey<\/a> shows people are consuming less alcohol for health, lifestyle, social and financial reasons.<\/p>\n “We know young people’s drinking has been declining over time, but the people who have already developed a regular relationship with alcohol, they’re the ones who are finding it more difficult to moderate and have to put in active strategies [to reduce their drinking],” says Dr Pennay.<\/p>\n So what are some small, achievable goals that can help you drink less?<\/p>\n The benefits of drinking less<\/p>\n Alcohol changes mood and behaviour<\/a>, slows thinking, affects brain waves, interrupts the cleaning process of brain tissue, and impairs decision-making and cognitive function.<\/p>\n The World Health Organization (WHO) says there is no safe level of alcohol consumption when it comes to our health.<\/p>\n It estimates that alcohol consumption plays a causal role in over 200 diseases, injuries, and other health conditions.<\/p>\n Drinking less can lead to improvements quite quickly, including sleep quality, higher energy levels, clearer skin and weight loss.<\/p>\n Longer-term impacts include reducing your risk of stroke, heart attack, liver disease and cancer.<\/p>\n Tips for moderating your alcohol intake<\/a><\/p>\n A recent poll shows 44 per cent of Australians who drink alcohol want to drink less or stop altogether. There are strategies to help.<\/p>\n “Even just cutting back a few drinks or drinking days in a week can lead to [a reduction in] all sorts of long-term health risks,” says Nicole Lee, adjunct professor at the National Drug Research Institute at Curtin University.<\/p>\n Dr Lee is also CEO at Hello Sunday Morning, a not-for-profit organisation dedicated to helping people who want to change their relationship with alcohol.<\/p>\n “You don’t have to quit to see the health benefits completely,” she says.<\/p>\n Barriers to cutting back<\/p>\n The drinking culture in Australia is the biggest barrier for many wanting to drink less alcohol, says Dr Lee.<\/p>\n “Alcohol is absolutely everywhere. You go to a school function for your kids, and there is alcohol there.”<\/p>\n Dr Pennay says people can feel socially awkward, excluded and anxious when not drinking in situations where it is normalised.<\/p>\n “With at-home drinking, there are also challenges around what to do instead for that dopamine hit at the end of the day.”<\/p>\n Small, specific goals can help<\/p>\n The first step to drinking less is to plan your drinking and set some goals, suggests Dr Lee.<\/p>\n If you need help:\u00a0National Alcohol and Other Drug Hotline: 1800 250 015 \u201424\/7 information, counselling support and referrals\u00a0(webchat is also available <\/a>Monday to Friday 8:30am-5pm)Alcohol and Drug support line: 1800 198 024 \u2014 24\/7\u00a0confidential, non-judgemental telephone counselling, information and referralsAlcoholics Anonymous: 1300 222 222\u00a0Beyond Blue: 1300 224 636\u00a0Lifeline: 13 11 14<\/p>\n “The rules need to be really specific. They can’t be vague intentions like ‘I will drink less’ or ‘I will be better next week’.<\/p>\n “Detailed goals like ‘I’m not going to drink during the week’ or ‘I’m only going to have two drinks when I drink,'” are better, she says.<\/p>\n Dr Pennay says it’s helpful to share your plans and goals with others, so they can support you, especially in social situations where others might be drinking.<\/p>\n Alternate with an alcohol-free drink<\/p>\n Dr Lee says this is known as “zebra striping”, where, in between each alcoholic drink, you have a non-alcoholic drink. It can be water, soft drink or an alcohol-free beverage.<\/p>\n “If you do that, it effectively cuts drinking in half,” Dr Lee says.<\/p>\n “That works really well for people [as they] still have something in their hand.”<\/p>\n What has helped you drink less? We’d love to hear your tips<\/a><\/p>\n Have something else planned for when you get home<\/p>\n When it’s the end of a stressful day and you want to relax, reaching for alcohol can be a hard habit to break, says Dr Lee.<\/p>\n She suggests planning other “rewards” or dopamine hits, whether it’s something else from the fridge or an activity like meditation or running.<\/p>\n “Whatever brings you joy, have that planned for when you get home.”<\/p>\n Set alcohol-free days<\/p>\n Alcohol-free days are an effective way to reduce alcohol intake, says Dr Pennay.<\/p>\n For example, if you drink every day, start by cutting back one day each week, then add another, and another.<\/p>\n “Or say, ‘I am going to allow myself X days to drink, but instead of having four, I’ll limit to two,'” Dr Pennay says.<\/p>\n Reduce how much alcohol you keep at home<\/p>\n Rather than buying a box of wine or a slab of beer, Dr Lee suggests buying just what you need that day.<\/p>\n “You could just buy a six-pack or a couple of beers. You will save money drinking less rather than buying in bulk.”<\/p>\n You could also buy in smaller containers, for example, a piccolo of wine rather than a bottle, or drinks that contain a lower alcohol content.<\/p>\n Choose alcohol-free alternatives<\/p>\n Dr Pennay says there are lots of alcohol-free drinks on the market now.<\/p>\n “Social drinkers tend to find alcohol-free booze quite effective.”<\/p>\n