Would you like to drink less? 8 expert tips for reducing alcohol.

Month-long alcohol abstinence challenges like “Sober October” and “Dry January” are popular social media trends, but “wet” months — when you commit to drinking less, if not quitting altogether — are also gaining traction . And for good reason: While the World Health Organization says no level of alcohol consumption is safe, studies also show that even small reductions in alcohol consumption can have health benefits, including lowering blood pressure and reducing the risk of certain cancers.

Would you like to drink less? Yahoo Life spoke to several addiction and substance abuse experts for their top tips for reducing alcohol consumption. Here’s what they said.

First, take a drinking break

Experts pointed to a period of complete sobriety as an important first step.

“The best way to moderate alcohol consumption is to stop drinking for four weeks and, after this period of abstinence, return to drinking alcohol with a specific moderation plan,” says Dr. Anna Lembke, director of the Stanford Addiction Medicine Clinic. “Believe it or not, clinical experience has shown that it is easier to stop drinking for a period of time and then continue with smaller amounts than to try to cut down.”

“Over the last decade, we’ve seen a dramatic increase in people participating in abstinence challenges like Dry January and Sober October,” Suzanne Colby, associate director of the Center for Alcohol and Addiction Studies at Brown University, tells Yahoo Life . “While some eventually stop drinking altogether, many find a break helpful in regaining control of their drinking and drink less for six months afterwards.”

“You could set a goal of having abstinence days one day at a time, one week at a time, or one month at a time,” adds Tim Stockwell, a scientist at the Canadian Institute for Substance Use Research. “This helps you find your way around better and learn coping strategies that you can use flexibly in the future.”

But be careful if you find even short periods of sobriety very difficult

If a break from alcohol proves more difficult than expected, it could mean you need additional help from a professional. Stockwell says almost anyone can choose not to drink for a day or two, or even a week. But the stronger the drinking habits, the harder it can be to cut back.

“If you stop drinking for a day or two, find yourself sweating, or have your hands shaking, consult a doctor or addiction therapist to make sure you’re detoxing safely,” says Christopher Kahler, director of the Center for Alcohol and Addiction Studies at Brown University, tells Yahoo Life.

Share your moderate drinking goals with a friend.

Setting clear goals and sharing them with an accountable partner or buddy can help you stay on track.

“The most important step to reducing is setting an intention,” says Kahler. “Set a goal and share it with someone close to you.”

“Plan coping strategies to help you stick to the plan, such as: “For example, share the plan with your partner or a friend who can support you,” agrees Stockwell.

And it doesn’t necessarily have to be a close companion; Colby says there’s evidence that being accountable to others on social media can also make saving easier.

“Research has also shown that it is beneficial to formally register to participate in abstinence challenges and take advantage of the free resources available, sign up for daily emails, follow campaigns on social media and those associated with the campaigns Using apps,” she says.

Put up “barriers.”

In her book Dopamine Nation: Finding Balance in the Age of PleasureIn his book, which addresses all types of addictions, from alcohol to shopping to social media, Lembke discusses a strategy called “self-attachment,” which involves intentionally creating obstacles to moderate one’s behavior.

“Self-commitment recognizes that our willpower only goes so far and that in order to stop or moderate consumption, we must anticipate the desire and erect literal and metacognitive barriers before we experience the desire to consume. With alcohol, self-commitment can occur at a literal spatial level (e.g., getting all alcohol consumption out of the house), at a chronological level (e.g., only consuming on special occasions), and at a molecular level (e.g., using a medication to suppress food cravings), to name just a few,” explains Lembke.

Decide in advance when you want to treat yourself

If you’re planning on limiting your alcohol consumption rather than giving it up entirely, decide in advance “when you’d most like to enjoy a drink or two, rather than seeking out the pleasure on a regular basis,” says Stockwell. And if you’re going to an event where you know there will be drinking, plan how long you’ll stay or how many drinks you’ll have so you’re not tempted to overdo it in the moment.

“Set goals for how many days a week you will drink and how much per day or occasion; Keep a simple journal of how that’s going,” says Stockwell. “It may also be a good idea to limit the times and contexts in which you want to drink, such as: E.g., don’t drink alone at home, but just drink a little while you’re socializing or partying.”

Find alcohol substitutes that are right for you

Colby says there are still many uncertainties about whether the emerging “mocktail culture” could potentially bring downsides – such as putting people in vulnerable situations, such as spending time in bars, where they may be at higher risk of relapse exposed to alcohol. But she notes that overall, non-alcoholic mocktails are a great development for people who want to give up alcohol, especially if they feel like they’re still part of the party with a drink in hand.

“If you know you’re going to drink alcohol, think about what you’re going to drink and what your limit will be, and then use some effective strategies to help you succeed,” says Kahler. “For example, you can switch between alcoholic and non-alcoholic drinks. There are now a lot of great drink options that are non-alcoholic.”

Stockwell adds, “When drinking, try to always have or choose to have a glass of water or soft drink on hand.” [non-alcoholic] Drinks such as beer, wine or cocktails.”

Think about why you drink

Consider why you choose to consume alcohol in the first place – and find a healthier alternative.

“Some people who drink for a specific reason (e.g. to reduce social anxiety) may benefit from learning relaxation techniques or seeking therapy,” says Stockwell.

Keep track of the benefits you get from not drinking

If you cut down on your alcohol consumption, experts say you’re likely to experience a variety of improvements in everything from your health to your relationships. Keep these benefits in mind because they can give you an incentive to stick with your new habit.

“Dry January research shows that people who take a break from drinking tend to experience a range of positive effects,” says Colby. “Participants report improved physical well-being, weight loss, better sleep, more energy and better ability to concentrate. It is also important that they feel more in control. Recognizing these positive effects can help sustain the change in alcohol consumption and view the behavior change as a good thing you are doing for yourself.”

And don’t overlook the impact on your wallet, says Stockwell: “Note how much money you save each week – and treat yourself as a reward.”

Have you successfully reduced your alcohol consumption? We want to hear what worked. Please Share your best tips and insights here, and they may be used in a future article. The submission deadline is November 1st.

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