Are you looking to cut down on your Alcohol intake?

Make a plan: Before you start drinking, set a limit on how much you're going to drink. Set a budget: Only take a fixed amount of money to spend on alcohol. Let them know: If you let your friends and family know you're cutting down and it's important to you, you could get support from them. Take it a day at a time: Cut back a little each day. That way, every day you do is a success.

Make it a smaller one: You can still enjoy a drink, but go for smaller sizes. Try bottled beer instead of pints, or a small glass of wine instead of a large one. Have a lower-strength drink: Cut down the alcohol by swapping strong beers or wines for ones with a lower strength (ABV in %). You'll find this information on the bottle.

Stay hydrated: Have a glass of water before you have alcohol and alternate alcoholic drinks with water or a soft drink. Take a break Have several drink-free days each week What are the benefits of cutting down? The immediate effects of cutting down include:

  • Feeling better in the mornings,
  • Being less tired during the day,
  • Your skin may start to look better,
  • You'll start to feel fitter,
  • You may stop gaining weight

Long-term benefits include 

Mood: There's a strong link between heavy drinking and depression, and hangovers often make you feel anxious and low. If you already feel anxious or sad, drinking can make this worse, so cutting down may put you in a better mood generally.

Sleep: Drinking can affect your sleep. Although it can help some people fall asleep quickly, it can disrupt your sleep patterns and stop you sleeping deeply. So cutting down on alcohol should help you feel more rested when you wake up.

Behaviour: Drinking can affect your judgement and behaviour. You may behave irrationally or aggressively when you're drunk. Memory loss can be a problem during drinking and in the long term for regular heavy drinkers. Heart: Long-term heavy drinking can lead to your heart becoming enlarged. This is a serious condition that can't be completely reversed, but stopping drinking can stop it getting worse.

Immune system: Regular drinking can affect your immune system. Heavy drinkers tend to catch more infectious diseases.

Information around the Web

Alcohol Change  

Useful printable fact sheets on alcohol, links to Try Dry app and quiz 

Click here to visit website

One you - Drink free days App

The One You Days Off app is a simple and easy way to track the days you drink alcohol and the days you don't. Feel healthier, lose weight and save money – simply nominate days to take off drinking and get practical, daily support to help you stick to it

Download: Apple App Store

Download: Google Play


The website provides guidance, fact sheets, case studies on alcohol misuse.

Click here to visit website

One You - Drinkless pages

Alcohol Resources, advice, fact sheets and apps on alcohol.

Click here to visit website