I need to cut down on my drinking. Where do I start?

If you have been advised by a medical professional to cut down your alcohol intake, this information is designed to help you.

It aims to answer any questions you may have and list the benefits of cutting down. It also gives suggestions of where to start.

No one can tell you it’s easy but by reading this page, you may have made the first, important step to looking at and gradually changing your drinking habits.

Is it important to reduce my alcohol intake?

The Department of Health have stated that there is no safe level of drinking. If you drink under 14 units per week with 3 alcohol free days, this is considered low risk drinking. The more units you drink the greater the risks.

• 1 unit = 10ml of pure alcohol (Abv%)
• 1 unit = Takes the body 1 hour to process

Keep track of your units!

There are many fun and easy apps to help you do this but a simple way is to add up the total litres of what you drink.

• 2 pints = 1 litre
• 1 bottle of wine = ¾ litre
• Use this calculation: litres x abv% = units
  • 2 pints x 5% = 5 units
  • 1 bottle of wine x 13% = 10 units

This website can also help you work out your units: Unit calculator | Alcohol Change UK

This page is not for people in a drinking dependent pattern. Please check your units on the calculator if you are unsure.

What effects can high levels of alcohol have on my physical and mental health?

What are the benefits of reducing my drinking?

Is there any help available?

What have I got to lose?

Here are some ideas to help you cut down

• Make a plan: before you start drinking, set a limit on how much you’re going to drink. Identify risky situations e.g. pub after work and plan your strategy before you get into that situation.
• Set a budget: only take a fixed amount of money to spend on alcohol.
• Let people know your plan: if you let your friends and family know you’re cutting down and that it’s important to you, you could get support from them.
• Take it a day at a time: cut back a little each day. That way, everyday you do is a success.
• Make it a smaller one: 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/non alcoholic: cut down the alcohol by swapping strong beers or wines for ones with a lower strength (ABV in %). You’ll find this information on the bottle.
• 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: aim to have 2-3 drink free days each week.

List your three best reasons for reducing your drinking. Try keeping a drink diary or tracking your drinks using an app.

Try and stick to your goals but, if things don’t go to plan, don’t give up. Keep trying. Little by little, you can change your habits.

Some general tips which may help you

• Go out later in the evening.
• Choose weaker drinks or non alcoholic options.
• Avoid going to the pub straight from work.
• Avoid house doubles and 2-4-1 offers.
• Explore new interests or hobbies e.g. cinema or exercise, which do not involve alcohol.
• Try not to drink before you have eaten an evening meal.
• When stressed or bored try physical activity which interests you, swimming or gardening, instead of drinking.
• Limit the time you spend with friends who are heavy drinkers.
• Dilute drinks, try shandy or add soda to wine.
• Avoid drinking in rounds. There will be less pressure to drink fast.
• Take it one day at a time. It will get easier.
• Ignore pressure from others, it’s ok to say no.
• Be careful if you drink at home. Home measures can be large ones.
• Pace your drinks.
• Give yourself rewards for achieving targets e.g. takeaway, meal out, new shoes, or chocolate.
• Take less money when you go out.
• It takes about 6 weeks to form a new habit. Keep going and soon, this will be the new norm.

Support organisations

© North Bristol NHS Trust. This edition published September 2025. Review due September 2028. NBT003023.