Excessive intake of alcohol poses both short-term and long-term health risks. According to the American Center for Disease Control and Prevention (CDC), the short-term health risks range from drownings, falls, violence, risky sexual behavior, miscarriages, and stillbirths, among others.
On the other hand, the long-term health risks include, but are not limited to, high blood pressure, breast cancer, weakened immune system, and mental health problems.
This makes it important to keep track of one’s alcohol intake levels for the sake of physical and mental wellness.
However, if you notice that your level of alcohol consumption is excessive, here are 6 effective ways you can reduce it.
- Set a clear goal
To begin, it is important to assess your current level of alcohol consumption and establish an attainable goal. Assuming you currently consume three cups of alcohol per day, you can aim to gradually reduce this intake to two cups daily in the first week. In the second week, aim to further decrease it to one cup daily. For the third week, consider reducing it to two cups weekly and sustain this pattern until you successfully moderate your alcohol intake or even stop it entirely.
- Find alternative ways to have fun and relieve stress
Many people usually turn to alcohol as a coping method to relieve stress or as a way to have fun. However, there are countless other healthier ways to have fun and deal with stress. You can consider engaging in alternative activities such as hiking, going to the cinema to see movies, or trying new hobbies, among others.
- Avoid people or environments that trigger excessive alcohol intake
Identify the situations, environments, or people that may lead you to excessive alcohol consumption and do your best to avoid them. If you attend parties or events where people drink alcohol, it’s a good idea to decide your limits before going or better still, opt for a non-alcoholic drink instead. If you have a friend who drinks alcohol excessively, you might consider establishing boundaries with them.
- Educate yourself about the risks of excessive alcohol intake
It is easier to stop a habit when one is aware of its consequences. Therefore, it is necessary for you to educate yourself about the physical, mental, and psychological risks of excessive alcohol consumption. Knowing the dangers of alcohol abuse can make you want to drink less.
- Create a support system
Make sure you surround yourself with friends and family who support and respect your choice to drink less alcohol. Share your goals with them, as they can provide encouragement, advice, and a sense of accountability.
- Seek professional support
If you feel that your alcohol consumption is out of control or you are unable to cut it down despite all your efforts, you can try seeking professional help. Make an appointment with a healthcare provider who could offer assistance in reducing your alcohol intake levels. Professional intervention can provide you with the necessary guidance and resources to overcome your excessive alcohol consumption.
. TheWitness
