Have you made a resolution to stop binge drinking? Today, you can start to build healthier habits and avoid too much alcohol. Whether you want to merely cut back on your drinking or quit drinking alcohol altogether, we'll help you plan a series of goals for yourself, put an accountability system in place, and give yourself the best chance for success. Read on to take control of your life and put binge drinking in the past.
Things You Should Know
- Find hobbies and activities that don't revolve around drinking, like yoga, hiking, and playing board games.
- Stick to low-alcohol drinks when you do drink, like low percentage beers, and avoid mixed drinks and liquor.
- Alternate alcoholic drinks with soda and water to avoid drinking too much.
- Limit how often you hang out with people who drink a lot, at least temporarily.
Steps
Section 1 of 4:
Tips for Not Binge Drinking
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Stick to low-alcohol drinks. Anything with a low alcohol-by-volume (ABV) prevents overdrinking. While you should still limit your drinking to the recommended daily maximum—2 drinks or less for men and 1 drink or less for women—ordering low-alcoholic drinks will help control your blood alcohol level (BAC). Grab a low ABV option like a beer that contains just 1.15% alcohol so you can enjoy the experience of drinking without getting too much alcohol in your system. [1] X Research source -
Alternate alcoholic drinks with soda or water. Use non-alcoholic beverages as “drink spacers” between alcoholic ones. Whenever you're thirsty or just want a drink as a fun distraction, reach for something like a root beer or non-alcoholic spritzer. Avoid drinking more than 5 drinks in 2 hours if you're a man or more than 4 drinks in 2 hours if you're a woman by trying out this swap. [2] X Research sourceAdvertisement -
Skip mixed drinks. Avoid mixed drinks—it’s hard to figure out how much alcohol they have. Just one mixed drink, even if it looks small, can contain a lot more alcohol than 1 standard drink, like a bottle of beer. Also steer clear of mixed drinks because they usually have a high percentage of pure alcohol, like vodka, which can get you inebriated a lot quicker and encourage you to binge drink. [3] X Research source -
Eat a meal before you go out. Have some food first so alcohol enters your bloodstream more slowly. Avoid any amount of drinking on an empty stomach—the alcohol will go right through your bloodstream, which will make you feel intoxicated right away. Instead, make sure to have plenty of carbs—like bread, rice, or pasta—3 hours before you drink so your body can gradually break down alcohol in your system. That way, you're less likely to feel nauseous or experience a hangover. [4] X Research source -
Bring only enough money for 1-2 drinks. Make sure you don’t even have the cash for excessive drinking. Calculate the rough cost of a couple of drinks. For example, maybe you estimate that 2 cocktails cost 20 USD. If the bar or restaurant you’re going to has its menu online, check it out. You might find out that 2 glasses of wine add up to 30 USD. When you create a strict budget for yourself, it’ll be easier to consume a lot less alcohol. -
Sip on anything you order. Pace yourself and savor your drink so you don’t feel like you need more. As a really healthy goal that will keep you from drinking a lot more than you expected, aim to have just 1 drink. Order a drink you know you'll really enjoy instead of just one that will get you "buzzed." Try to have lots of conversations before you've even finished your beverage. If you're able to have a great experience with just 1 tasty beverage, congratulate yourself for making the most of it! [5] X Research source -
Stay sober during games. In order to avoid mixing alcohol with games, avoid ones that are based on taking a lot of shots, like beer pong. Instead, focus on some fun challenges that require skill, reflexes, and a clear mind. For example, go for pool, darts, karaoke, or arcade games. You'll be able to bond with your friends without even thinking about alcohol. [6] X Research source -
Find hobbies that don’t involve alcohol. Discover other ways to let loose to get your mind off of drinking. If you feel like your whole social life revolves around alcohol or the "bar scene," then step outside your comfort zone. Visit new spaces that offer different activities—you might try out something bold like archery or chill like hiking. Also embrace some solo time at home. For example, do yoga or meditate to get to a state of balance. Any sober option you choose will be a great investment in your health and a good way to pass the time. [7] X Research source -
Avoid hanging out with people who drink a lot. If you're friends with a certain crowd that binge drink and see it as "normal," skip their parties and nights out. Look out for anyone who denies that excessive consumption of alcohol has any consequences. Also watch for patterns—do you have any contacts who drink heavily and then avoid their responsibilities? If that's the case, it's best to spend more time with people who are positive influences instead. [8] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source -
Reflect on why you binge drink. Identify emotional triggers to find out what tempts you to binge drink. Before, after, or during the times you drink, try to pinpoint why you had more than just a couple drinks. Acknowledge the feelings you experienced—were you anxious, sad, or angry? Describe situations that stirred up these states of mind. When you’re clear about what sets off binge drinking, you can find ways other than alcohol to handle those emotions. [9] X Research source- Trigger : “I feel socially anxious when I’m around people I don’t know, so I have 3-5 drinks to loosen up.”
- Trigger : “I feel sad because of my breakup, so I down cocktails at parties to drown out my feelings.”
- Trigger : "I feel angry when my family belittles me at reunions, so I drink a lot of wine to block out their comments."
- Trigger : "I feel pressured to be exciting when my friends hang out at the bar, so I drink as much as they do to look cool."
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Keep a “drink journal” to track your drinking. Record every time you have alcohol to see how often you binge drink. Be aware that binge drinking is defined as having 5 or more drinks in 2 hours if you’re a male and 4 or more drinks in 2 hours if you’re a female. Whenever you drink, whether alone or out with others, write down an entry in your “drink journal.” At the end of the week, tally up all the drinks you’ve had so you get the full picture of your habits. [10] X Research source- Example
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- Monday : 0 Drinks
- Tuesday : 0 Drinks
- Wednesday : 4 Drinks (I went out to unwind after taking a chemistry final.)
- Thursday : 1 Drink
- Friday : 2 Drinks
- Saturday : 5 Drinks (I went to Joe’s rager.)
- Sunday : 1 Drink (I had a beer in the morning.)
- Example
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Express your concerns to loved ones. Ask your support network to hold you accountable for drinking. When you're sober and have had time to reflect on why you're worried about your binge drinking, reach out to your friends and family. Set aside time to talk about the consequences of your alcohol misuse as well as how the quality of your life has been impacted. Ask them for concrete ways they can help you resist binge drinking. The people who care about you the most will want to encourage healthier habits. [11] X Research source- Reach out : "Hi, Jamie. Can we hang out tomorrow? I want to share what I've been struggling with."
- Discuss consequences : "I've been skipping class because I get hungover every time I'm out with my friends who party really hard."
- Share alcohol's impact : "I feel like I'm seriously falling behind and that I'm at risk of ruining my academic career."
- Concrete next steps : "Can we co-work together on Fridays? I think it'd be better for my goals right now. No wine! Just sparkling water and study snacks."
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Consider a rehab center. Seek professional help if you feel you can't quit binge drinking. If binge drinking is a regular occurrence that happens every weekend or takes up your entire week, ask for support. [12] X Trustworthy Source American Psychological Association Leading scientific and professional organization of licensed psychologists Go to source Reach out to a counselor for a referral to an alcohol treatment specialist or to a rehab center. Explain how binge drinking has impacted your mood, your health, and your daily functioning. Trained experts will be able to create a specialized plan and walk you through how to overcome binge drinking. [13] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source- A psychologist can help you develop a motivation to stop binge drinking.
- Support groups can allow you to create a community that holds you accountable.
- Alcohol Anonymous (AA) lets you use the "12 Step Program" to build strong habits that make it easier to resist binge drinking.
- A detox program at a treatment center typically takes 2-7 days and is designed to prevent withdrawal from alcohol so you don't crave it.
- A doctor may prescribe medications like naltrexone or disulfiram to remove your urge to drink.
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References
- ↑ https://www.justice.govt.nz/justice-sector-policy/key-initiatives/sale-and-supply-of-alcohol/key-points-for-businesses/low-alcohol-displays/
- ↑ https://alcoholthinkagain.com.au/alcohol-your-health/online-tools/tips-for-staying-low-risk/
- ↑ https://www.niaaa.nih.gov/publications/brochures-and-fact-sheets/college-drinking
- ↑ https://www.jdrf.org/t1d-resources/living-with-t1d/food-and-diet/managing-a-night-out/
- ↑ https://www.health.state.mn.us/communities/alcohol/basics/alcoholhealth.html
- ↑ https://tribeza.com/sans-bar-austin/
- ↑ https://www.thegoodtrade.com/features/sober-things-to-do-instead-of-drinking-alcohol
- ↑ https://www.health.harvard.edu/blog/heavy-drinkers-arent-necessarily-alcoholics-may-almost-alcoholics-201411217539
- ↑ https://www.healthcentral.com/substance-abuse-and-addiction/binge-drinking
- ↑ https://www.niaaa.nih.gov/publications/brochures-and-fact-sheets/college-drinking
- ↑ https://www.nia.nih.gov/health/how-help-someone-you-know-who-drinks-too-much
- ↑ https://www.apa.org/topics/substance-use-abuse-addiction/alcohol-disorders
- ↑ https://www.mayoclinic.org/diseases-conditions/alcohol-use-disorder/diagnosis-treatment/drc-20369250
- ↑ https://www.niaaa.nih.gov/publications/brochures-and-fact-sheets/understanding-alcohol-use-disorder
- ↑ https://www.cdc.gov/alcohol/about-alcohol-use/index.html
- ↑ https://www.niaaa.nih.gov/alcohols-effects-health/alcohols-effects-body
About This Article
Article Summary
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If you want to stop binge drinking, set clear limits for yourself so it's easier to cut down on your drinking or stop completely. For example, limit yourself to only drinking on the weekends, only drinking around other people, or having 3 drinks when you go out. You can also keep a drinking journal to write down how many drinks you had each day or week to help you keep track of your progress. If you’re going to drink in a bar or club, only take enough cash for the amount of drinks you want and leave your card at home so you won’t be tempted to buy more than your limit. While you're there, try ordering drinks in half-pints or single measures to slow down your drinking. In general, cutting down on drinking can be stressful, but you can easily distract yourself by joining a club or a sport, which will also help you socialize without alcohol. For more tips from our co-author, including how to stay motivated when you feel stressed about not drinking, read on!
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Reader Success Stories
- "I found writing a weekly journal in a diary about when to have your next drink and limiting yourself to only 6 drinks a week helpful. I have motivated myself to do the things I used to do by printing out cards and have them placed around the house to remind me." ..." more
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"I found writing a weekly journal in a diary about when to have your next drink and limiting yourself to only 6 drinks a week helpful. I have motivated myself to do the things I used to do by printing out cards and have them placed around the house to remind me."
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"Reading this material has been an eye opener for me. It showed me the irrationality I have been applying to and validating for drinking in my life. Yes, there is stress in my life. It's time for me to quit drinking starting today."
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"I think for me it was finally understanding why I binge drink. I do this occasionally and I know this is not good for me. I find the day after is ruined because of the self inflicted hangover. Great article, thank you."
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"My wife was so miserable when we went out with friends, that we don't really go anymore. This helped me understand that my binge drinking has turned into alcoholism. "
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"The information I have read is true in my attitude towards binge drinking. I lost my father recently through alcohol and I don't want to follow the same path!"
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