I wouldn’t say I have a drinking problem, but I probably drink more than I should. What are some tips for cutting back

There may be a few reasons you’re drinking more and a good place to start is thinking about what those reasons may be.

Alcohol may be providing a benefit to you in some way. If you want to reduce your use, it will be helpful to think about other things you can do that will provide that same benefit to you. For example, if you use alcohol to reduce anxiety in social situations, you could try preparing some conversation starters you can use to ease into small talk.

Often there are patterns that develop and changing some part of the pattern will help. For example, if you often go out for drinks with colleagues after work, try doing something else fun together after work, or go out for lunch to catch up instead.

Make a plan. Decide ahead of time about how much you’re going to drink and what you’re going to drink. Tell some of your friends and family about your plan so they can help you stick to it. Put reminders about the plan and motivational messages in key places like your door and your phone.

If you do go out for drinks, start with a glass of water so you’re not drinking too much because you’re thirsty, and then alternate water with alcohol. When you’ve reached your limit, continue with just the water.

Choose smaller drinks or drinks with lower alcohol content (i.e., beer, coolers vs spirits). Learn more about standard drink sizes.

Don’t keep alcohol in your home. Remove the temptation.

Alcoholic drinks can be expensive. Try making a plan about how you will use the money you save from cutting back. Use the plan to help motivate you.

If you’re drinking to cope with a stressor, try another way to coping. Physical activity is a great way to cope with stress, so maybe go for a walk when you feel like you want a drink.