How to cut down on alcohol consumption

How to cut down on alcohol consumption

Simple tips to help you cut down on alcohol consumption

  • Make a plan: Before you start drinking, set a limit on how much you’re going to drink
  • Set a budget: Only take a fixed amount of money to spend on alcohol
  • Let people know: If you let your friends and family know you’re cutting down, you could get support from them
  • Take it a day at a time: Cut back a little each day, and then every day you do is a success
  • Take smaller portions: You can still enjoy a drink but go for smaller sizes. Try bottled beer instead of pints, or a small glass of wine instead of a large one
  • Have a lower-strength drink: Cut down on alcohol by swapping strong beers or wines for ones with a lower strength (ABV in %)
  • Stay hydrated: Drink a pint of water before you start drinking, and don’t use alcohol to quench your thirst. Have a soft drink instead
  • Take a break: Have the odd day each week when you don’t have an alcoholic drink
  • Keep a drinks diary: You may be surprised to find out how much you actually drink.

Department of Health UKNHS Recommendation

  • Men and women should drink no more than 14 units of alcohol a week, spread evenly over 3 or more days
  • If you have had a heavy drinking session you are at greater risk of accidental injury and long-term health complications
  • If you wish to cut down the amount you are drinking it is best to have several alcohol-free days a week

Seeking additional help in Gibraltar

If independent attempts have failed and you would like further help to reduce your alcohol intake, seeking advice from your GP is a good place to start; they provide a confidential service and referrals for further treatment if required.

You can also contact Alcoholics Anonymous where closed meetings are held twice a week.

For more information and advice regarding drug rehabilitation services in Gibraltar click here.