How to Change Your Drinking Habits

How to Change Your Drinking Habits

Eating healthy and staying active, while also avoiding alcohol and drugs, can help you stay fit. If you're wondering how to change your drinking habits, these tips can help!

Do you find it difficult to get through a social occasion without alcohol?

Do you find it difficult to get through a social occasion without alcohol? If so, here are some tips for how to stay sober at a party:

  • Try not to think about the fact that everyone else is drinking. Instead, focus on having fun and enjoying yourself.

  • Drink plenty of water or non-alcoholic beverages throughout the night so that your energy stays constant.

  • Eat lots of food so that you don't get hangry (hungry + angry). Eating will also help keep your blood sugar levels stable and prevent dehydration from alcohol withdrawal symptoms like headaches, dizziness and nausea caused by low blood sugar levels after heavy drinking sessions.

What is your drinking pattern like?

The first step to changing your drinking habits is understanding what your current drinking pattern looks like. The following questions can help you begin this process:

  • How much do you drink?

  • When do you drink? (Are there times of day or events where you always drink more than usual?)

  • Why do you drink? Do any specific emotions trigger your desire for alcohol, such as stress, anger or loneliness?

  • How does alcohol make you feel? If a friend were to ask how alcohol makes them feel, what would they say? Does that same answer describe how they feel when they wake up after an evening of drinking too much alcohol.

How do you feel when you wake up after a night out drinking?

When you wake up, do you feel tired? Do you have a foggy mind and a headache? Have your thoughts been racing all night long as you try to figure out what happened last night?

If so, then it's likely that alcohol is contributing to your sleep problems—and if you continue to drink like this, it could lead to more serious health issues.

You may also feel guilty about the things that happened while under the influence of alcohol. This can cause stress and anxiety, which affects quality of sleep as well as mental health. A vicious cycle is created: drinking leads to poor sleep; poor sleep leads to drinking again to deal with the effects of bad sleep—and so on!

Are there other ways to relax and have fun without alcohol?

  • You can always do something else to relax and have fun. If you're looking for an alternative to drinking, try a game of cards or board games with friends. Play the guitar or piano (or even sing!). Choose a movie that interests you and invite friends over to watch it with you. Read a book. Go on a walk in your neighbourhood. Attend local sporting events or concerts to get out of the house and enjoy some healthy competition or music-filled entertainment! There are many ways besides alcohol that can help us relax, feel happy, make new connections, and entertain ourselves.

What are some of your favourite sober activities?

Sober activities are different for everyone. Some people enjoy sports, others like to play music, and there are those who prefer to spend time with friends or family. Whatever your favourite activities are, here are some ways they can help you stay sober:

  • They’re healthy. Many sober people find that they have more energy and focus when they’re not drinking alcohol. This means that if you want to be more active in your life, it's easier than ever before!

  • They’re fun! The best part about these activities is often the social aspect of them—they provide opportunities for meeting new people and making friends who share similar interests as yourself. This can also make going out less stressful because everything feels more casual than at a bar or club setting (which may include drunk couples making out on each other). It’s also common for people who do yoga together regularly not only develop friendships but also friendship groups around shared interests like this one! In addition, many other types of exercise such as swimming allow you stay hydrated while getting all around better physically fit too so even though it might seem difficult at first glance…it's actually much easier than one might think."

What were your reasons for choosing to drink alcohol-free wine?

  • For health reasons. If you're looking to improve your overall health, opting for a wine that is alcohol-free might be the best way to go. Studies have shown that drinking alcohol can lead to an increased risk of liver disease, heart disease, and cancer—not exactly what most people want!

  • For environmental reasons. You may want to consider going green by choosing an alcohol-free wine with no added sulfites or preservatives (and therefore no artificial colours or flavours). This will make it easier on you as well as the environment at large!

  • For religious reasons: If you are part of a religion that prohibits drinking alcohol or eating meat during certain times of the year (or all year long), then order up some great organic alcohol-free reds and whites without any additives—you'll still get all the flavour without breaking any laws!

  • Personal reasons: If none of those apply but simply don't like having an extra glass in front of them while they're trying to enjoy dinner with friends or loved ones then switch over to an alcohol-free Cabernet Sauvignon which won't get anyone drunk but does provide some tasty goodness when paired with food!

Do you think that alcohol-free wine helps you stay healthy and fit? Why?

  • Do you think that alcohol-free wine helps you stay healthy and fit? Why?

  • What do you like about it most?

  • When is the best time to drink it?

  • What else do you like to eat, drink or do when you are drinking your favourite non-alcoholic wine choice?

Do you drink nonalcoholic beverages regularly, such as alcohol-free wine or spirits? Which ones are your favourites?

Do you drink other non-alcoholic wines or spirits regularly? If so, which ones are your favourites and how much of them do you drink? These beverages can be a great way to reduce your intake of alcohol and still enjoy the social aspects of drinking. Be sure to keep a good supply on hand so you never run out!

Would an alcohol-free version of wine interest you more than the regular version?

You can't change your drinking habits overnight. If you're thinking of cutting back on alcohol, try replacing one drink with a non-alcoholic substitute. For example, if you usually have one glass of wine in the evening, switch to dealcoholized wine. After a few weeks, cut back again by replacing another such glass with a healthy alternative like NA mocktail. You'll gradually see how much better you feel without having to go "cold turkey."

You probably already have some things in your life that help with motivation.

You probably already have some things in your life that help with motivation. Maybe you're a runner, or someone who likes to play a sport. Maybe you like to go for long walks around the neighbourhood or through the park. Maybe you love yoga and meditation, or making art.

Whatever it is that gets your blood flowing and gets you active, it's probably something else too: a routine that keeps you focused on your goals and helps keep them top-of-mind throughout the day.*

These routines can also be useful for keeping track of how much alcohol you're consuming--and staying motivated not only to stop drinking, but also to avoid slipping back into old habits.*


If you’re finding that your drinking pattern is starting to become a problem, it’s time to take action! The first step is to make sure that you really understand what your alcohol intake looks like. This will help you figure out why it might be a concern and how to address it. If there are times when you feel anxious or stressed out, think about changing up your routine so that these feelings don’t lead back into alcohol abuse. Maybe try getting outside more often so that sunlight can help boost serotonin levels?

For some people, just knowing the facts about how their body reacts when intoxicated might be enough motivation for change!

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