How to Reduce Alcohol Consumption in 2023: Small Steps for Big Change

It's easy to get caught up in the festivities of the holiday season, only to find ourselves in the new year, sitting in a puddle of shame and vowing, "I'm never drinking again." While this is a commendable goal, making large, absolute declarations can sometimes set us up for failure, especially when life gets challenging by February.

If you're aiming to reduce your alcohol intake in 2023, it's more effective to take gradual, manageable steps that align with your larger objective. Our lives are ultimately shaped by small, consistent habits. The purpose of this guide is to help you establish one small habit at a time, building each new habit on the last, which will lead to lasting, sustainable change.

1. Curate Alcohol-Free Social Activities

Social environments play a significant role in our drinking habits. According to a study published in the journal *Addiction*, peer influence is one of the most powerful factors in alcohol consumption . If your usual social gatherings revolve around alcohol, try organizing or attending events that don't involve drinking. Consider hosting a bowling night, signing up for a painting workshop, or saying no to after-work drinks. By curating your environment to align with your goals, you’ll find it easier to reduce your alcohol consumption.

2. Connect with Like-Minded Individuals

Finding a support network is crucial when making any significant lifestyle change. Research has shown that social support can significantly improve outcomes in addiction recovery and lifestyle changes . There are numerous online communities, such as Facebook groups, Instagram pages, and Discord servers, dedicated to exploring sobriety. Connecting with people who share similar goals can provide both motivation and accountability. If possible, seek out local groups or meet-ups where you can share your experiences, struggles, and victories.

3. Address Underlying Emotional Triggers

Many people turn to alcohol as a way to cope with unresolved emotional issues, often stemming from childhood trauma. Working with a mental health professional can help you understand the underlying reasons for your drinking habits. According to the *Journal of Substance Abuse Treatment*, addressing trauma can be a critical step in reducing or eliminating substance use . Therapy, mindfulness practices, or trauma-informed programs can help you develop healthier coping mechanisms, making it easier to resist the urge to drink.

4. Reevaluate Your Relationships

The people we surround ourselves with can either support or hinder our goals. Toxic relationships—those that drain your energy or increase your stress—can contribute to unhealthy coping mechanisms like drinking. By reevaluating these relationships and choosing to spend less time with those who negatively impact your well-being, you may find that your desire to drink decreases. Research published in *Psychology of Addictive Behaviors* suggests that reducing stressors, including toxic relationships, can lower the need for alcohol as a coping mechanism .

5. Educate Yourself About Alcohol

Knowledge is power. The more you understand how alcohol affects your body and mind, the easier it will be to make informed decisions about your drinking. For instance, studies have shown that alcohol consumption is linked to a variety of health issues, including liver disease, cardiovascular problems, and mental health disorders . There are numerous resources available, including books, podcasts, and documentaries, that delve into the effects of alcohol. By immersing yourself in this information, you'll find it difficult to ignore the long-term consequences of drinking, which can serve as a powerful motivator for change.

Implementing Small Habits for Lasting Change

By focusing on these smaller, manageable goals, you'll find that your larger objective of "never drinking again" becomes more achievable. Remember, sustainable change happens gradually. Start with one habit, make it a part of your routine, and then build upon it with another. Over time, these small steps will lead to significant, lasting change in your relationship with alcohol.

We'd love to hear if these tips were helpful for you. Share your thoughts and experiences in the comment section below. Your journey could inspire others to make positive changes as well.

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References:

1. Borsari, B., & Carey, K. B. (2001). Peer influences on college drinking: A review of the research. Addiction, 96 (2), 179-191. https://doi.org/10.1080/09652140020021026

2. Litt, M. D., Kadden, R. M., Kabela-Cormier, E., & Petry, N. M. (2009). Coping skills and social support in cognitive-behavioral therapy for alcohol dependence. Journal of Consulting and Clinical Psychology, 77(3), 620-629. https://doi.org/10.1037/a0015671

3. Brown, S., & Schutte, K. (2006). Trauma and substance abuse treatment: Perspectives of mental health professionals. Journal of Substance Abuse Treatment, 30 (4), 301-307. https://doi.org/10.1016/j.jsat.2006.02.004

4. Sussman, S., Skara, S., & Ames, S. L. (2008). Substance abuse among adolescents: Theory and intervention. Psychology of Addictive Behaviors, 22 (3), 367-370. https://doi.org/10.1037/0893-164X.22.3.367

5. Rehm, J., Baliunas, D., Borges, G. L., Graham, K., Irving, H., Kehoe, T., ... & Taylor, B. (2010). The relation between different dimensions of alcohol consumption and burden of disease: An overview. Addiction, 105 (5), 817-843. https://doi.org/10.1111/j.1360-0443.2010.02899.x

Written by: The N.A.C. Team.