Take Action: Set Limits
Here are some strategies to help you cut back or stop drinking.
Keep track of your drinking.
- Step 1: Set a drinking limit. For example, you may decide to have no more than 3 drinks per week.
- Step 2: Write your drinking limit on a piece of paper.
- Step 3: Write down every time you have a drink for 1 week. This drinking tracker card can help.
Take a day off from drinking.
Choose a day each week (for example, Tuesday) when you will not drink.
Don’t drink when you are upset.
If you have a bad day or are feeling angry, don’t reach for a drink. Try taking a walk, calling a friend, or seeing a movie. Find healthy ways to manage stress.
Avoid places where people drink a lot.
Stay away from bars and other places that may make you want to drink.
Take Action: Make a Plan
Learn new skills to help you change your drinking habits.
Planning ahead can help you manage situations when you might be tempted to drink too much. Think ahead about how to say “no” if someone offers you a drink.
Limit the amount of alcohol you keep at home.
This way you won’t be tempted to go over the drinking limit you set for yourself.
Make a list of reasons not to drink.
Make a list of reasons to drink less or quit. Keep this list in your wallet, bag, or on your fridge. Look at it when you have an urge to drink.
If you want to lose weight or save money, use these calculators to:
Take Action: Get Help
Ask for help if you need it.
Ask your friends and family to support you. Talk to a doctor or nurse if you are having a hard time cutting down on your drinking. Don’t give up!
What about cost?
Under the Affordable Care Act, the health care reform law passed in 2010, health care plans must cover screening and counseling for alcohol misuse. Depending on your insurance, you may be able to get these services at no cost to you.
Check with your insurance provider to find out what’s included in your plan. For information about other services covered by the Affordable Care Act, visit HealthCare.gov.
Are you worried about a loved one’s drinking?
Use these tips to talk with someone about cutting back or quitting drinking.