Practical Steps for Cutting Back or Stopping Alcohol Use
In July 2020, more than 10,000 people searched online for “how to quit drinking.” It’s an important question, especially in light of what’s happened over the past few years.
Since the COVID-19 pandemic began in March 2020, alcohol sales in the U.S. rose sharply to 54% higher than in March 2019. Online alcohol sales skyrocketed nearly 500% in April of that year. According to a Morning Consult poll conducted at the end of March 2020, 16% of U.S. adults reported drinking more since the pandemic began.
These numbers show how stress, isolation, and disrupted routines have influenced drinking habits. If you’re wondering how to quit drinking—or at least cut back—there are steps you can take to regain control.
9 Evidence-Based Tips to Quit or Reduce Drinking
The National Institute on Alcohol Abuse and Alcoholism (NIAAA) recommends these practical strategies for reducing alcohol use:
- Put It in Writing
Make a list of your reasons for wanting to cut back; better health, improved sleep, stronger relationships. Seeing your motivations on paper can help keep you committed. - Set a Drinking Goal
Decide how much you will drink and stick to it. The guidelines recommend no more than one standard drink per day for women and men over 65, and no more than two for men under 65. - Keep a Drinking Diary
Track what, when, and where you drink for 3–4 weeks. Compare your habits to your goal. If sticking to your limit is difficult, consider speaking with your doctor or a therapist. - Remove Alcohol from Your Home
Keeping alcohol out of the house removes easy access and reduces temptation. - Drink Slowly
Sip your beverage and alternate with water, juice, or soda. Avoid drinking on an empty stomach. - Plan Alcohol-Free Days
Choose one or two days each week to skip alcohol entirely. You may even try a week or month without drinking to see how you feel physically and emotionally. - Be Aware of Peer Pressure
Learn to say “no” politely, and avoid situations where you feel pressured to drink. - Find Healthy Alternatives
Stay busy with activities that don’t involve alcohol—walking, playing sports, trying a hobby, or enjoying a movie or game night. - Ask for Support
Let friends, family, and trusted professionals know about your goal. Support and accountability can make a big difference.
When to Seek Professional Help
If you’ve tried these strategies and still struggle to quit or cut back, professional support can help. At Olney Counseling Center, our licensed therapists provide evidence-based treatment for alcohol use concerns, helping clients build healthier coping strategies and improve overall quality of life.
