Is Moderate Drinking Possible for People With Alcohol Use Disorder?

Our judgment becomes clouded, and the once-clear line between “enough” and “too much” blurs. So, what exactly happens to our prefrontal cortex when we drink? One of its main duties is to keep our impulses in check and help us make rational, well-thought-out choices. In other words, it’s the part of our brain that tells us not to eat that entire tub of ice cream or max out our credit cards on a shopping spree.

You may not think about this constantly, but it’s in the back of every drinker’s mind. It’s one of the things that all recovering alcoholics warn you about. Fear of loneliness can keep you cutting back or cutting out your drinking. Even if alcohol isn’t enjoyable to you, the socialization ritual surrounding it is. Since everyone in the social environment drinks, you’ll automatically feel pressure to drink.

• You’re afraid that if you stop drinking, you’ll miss out on a great social life.
• Family and friends can provide encouragement and support when you stop drinking.
• While these changes may feel drastic, they’re powerful steps toward protecting your progress.

Be cool about withdrawal symptoms

This is always a very personal decision that should be made with careful consideration of the risks and benefits of drinking versus abstinence. If you relapse, focus on self-forgiveness, learning from setbacks, and refocusing on sobriety goals. Acknowledge your feelings, identify triggers, and adjust your recovery plan to prevent future relapses. Recognizing that setbacks are part of the journey helps maintain long-term commitment. Reflecting on past progress and setting realistic, achievable steps can strengthen resilience.

Alcohol Moderation Management: Steps To Control Drinking

Not only does pacing yourself help cut back on alcohol consumption, but it also gives you confidence and self-discipline. Perhaps you say things you regret when you drink too much, causing issues with loved ones. Or maybe you are just tired of a casual night out leading to a day-long debilitating hangover.

FAQs About Strategies to Stop Drinking

If the choices you make when you’ve been drinking make you cringe when you are sober, alcohol use is impacting your life negatively. If you drink to ease the pain of loneliness, then make a conscious effort to connect with others. Alcoholics Anonymous cautions its members not to get too hungry, angry, lonely or tired—all of which can make you more vulnerable to the urge to drink. Find activities that are mentally and emotionally nourishing and bring you joy, and identify ways to connect socially with friends, says Witkiewitz.

• Understanding your triggers helps you respond with intention instead of impulse.
• For those who prefer more adventurous pursuits, outdoor activities like hiking, rock climbing, or kayaking offer a chance to explore nature and push personal boundaries.
• If you or your loved one is suffering, contact us to learn more about a brighter, sober tomorrow.
• This practice will give you a better idea of whether your drinking has become excessive or problematic.
• Engaging in creative pursuits or learning new skills can be a fulfilling way to spend your time and energy, providing a sense of accomplishment and purpose that can help reduce the desire to drink.

Check Your Drinking. Make a Plan to Drink Less.‎

• Once you’ve cut back on your drinking (so you’re at or below the recommended guidelines), examine your drinking habits regularly to see if you’re maintaining this level of drinking.
• The crucial factor here isn’t necessarily which path you choose but having a supportive network around you who respects and understands your decision.

The MM approach has been found most successful for those who have a problem with drinking but do not meet the criteria and have not been diagnosed with moderate or severe alcohol use disorder. Taking these steps can help you break free from alcohol and regain control of your life. Get rid of alcohol at home and avoid places that trigger drinking habits. Only a small minority of people come to my practice with the expressed agenda of stopping their drinking altogether. Developing the discipline to pace yourself is one of the best ways to cut down on drinking alcohol. This is no small task, as it is easy to keep drinking once you’ve started.

Use distraction techniques, deep breathing, or talk to someone when you feel the urge to drink. It goes without saying that it’s important to pay attention to drink equivalents. A typical shot equals one 5-ounce glass of wine, which equals one 12-ounce standard beer. If your favorite bartender is pouring your drinks and he knows you are a big tipper who likes to drink, you might need to have a brief conversation with him. Believe me, bartenders are used to these conversations, and they will not hold it against you.

Sharing your decision to cut back on alcohol consumption with those closest to you can provide a strong support system as you work towards your goals. Choose a few trusted friends or family members and explain your reasons for wanting to reduce your alcohol intake. Alcohol cravings are a normal part of recovery, but you can manage them with the right strategies.

Seeking support from loved ones, therapists, or recovery groups ensures accountability and encouragement, helping you regain momentum toward sobriety. When we can learn to stop at the “buzz,” we are well on our way to having our relationship with alcohol fully in check. For most people, three or four drinks make them feel tipsy or buzzed. Alcohol is alcoholism a central nervous system depressant, yet the initial effects of alcohol in these amounts are more stimulating and euphoric feeling. People tend not to get into serious trouble from these amounts, but since the initial effects feel good, many people continue to drink past these amounts, assuming more alcohol equates to more good.

Why Can’t I Stop Drinking Once I Start? 4 Major Reasons

Setting both short-term and long-term goals ensures continued focus while recognizing daily improvements strengthens commitment. A structured approach with progress tracking, self-rewards, and personal reflection helps maintain long-term sobriety and an alcohol-free lifestyle. A key aspect of abstinence is understanding and navigating through the withdrawal process – a daunting task indeed but necessary for recovery.

• These activities often require focus, coordination, and problem-solving skills, providing a mental challenge that can help distract from alcohol cravings.
• A smart recovery strategy is to completely embrace a new identity as a person that does not drink.
• This guide provides practical tips and strategies to help you control your alcohol intake and make informed decisions about your consumption.
• However, it is important to note that alcohol is very addictive.

What are the Benefits of Quitting Drinking?

The National Institute on Alcohol Abuse and Alcoholism (NIAAA) defines binge drinking as drinking that brings blood alcohol concentration (BAC) to 0.08 percent or higher. Men typically reach this point after five or more drinks in two hours. For women, this occurs after four or more drinks in the same time Alcohol Use Disorder period. So, as you gain confidence in not drinking or overdrinking, there’s another step you can take.