Benefits of cutting down
Cutting down on alcohol not only improves your general health, appearance, and mood, but can also positively impact your sleep, relationships and work.
Alcohol Use
Did you know that men and women are advised not to drink more than 14 units of alcohol per week? Drinking less than 14 units a week is considered low-risk drinking. It is called ‘low-risk’ rather than ‘safe’ as there is no safe drinking level.
People often consume more units of alcohol than they realise. The following website can help you to understand more about alcohol units and work out how many units you typically drink in a week https://count14.scot
Drinking more than 14 units regularly, or engaging in binge or heavy drinking episodes, increases the risk of serious health problems. These include health risks such as cancers of the mouth, throat and breast, increased risk of accidents and injuries and impacts on mental health, work and relationships.
Drinking more than 14 units regularly, or engaging in binge or heavy drinking episodes, increases the risk of serious health problems. These include health risks such as cancers of the mouth, throat and breast, increased risk of accidents and injuries and impacts on mental health, work and relationships.
Tips on cutting down
There are many things you can do to reduce the amount of alcohol that you drink. Here are some tips:
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.
Alcohol-free alternatives
Mocktails, alcohol-free beers etc
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.
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.
Alcohol-free alternatives
Mocktails, alcohol-free beers etc
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.
Cutting down on alcohol isn’t always easy, and that's okay. If you find it difficult, there’s lots of support available to help you.
You can access further information and helpful tips from NHS Inform Alcohol | NHS inform and a useful drinks calculators can be accessed at www.count14.scot
Alcohol Change UK provides information and interactive resources for anyone worried about their own or someone else’s drinking.
NHS Better Health have a 'Drink Free Days' app and tips on how to reduce alcohol consumption.
You can access further information and helpful tips from NHS Inform Alcohol | NHS inform and a useful drinks calculators can be accessed at www.count14.scot
Alcohol Change UK provides information and interactive resources for anyone worried about their own or someone else’s drinking.
NHS Better Health have a 'Drink Free Days' app and tips on how to reduce alcohol consumption.
Further Information
If you think you, or someone you know, would benefit from some further support to reduce your drinking:
Speak to your GP, a loved one or call Drinkline 0300 1231110 (Mon-Fri 9am - 8pm, weekends 11am - 4pm). The Drinkline service provides free, confidential, accurate and consistent information and advice to callers who are concerned about their own or someone else`s drinking regardless of the caller`s age, gender, sexuality, ethnicity or spirituality.
Local Services:
Dundee Recovery Road Map - Supporting Individuals & Families
Dundee - Dundee Alcohol and Drug Partnership
Angus - Alcohol and drugs: help and support | Angus Council
Perth & Kinross - Alcohol and drugs - Perth & Kinross Council
Local Services:
Dundee Recovery Road Map - Supporting Individuals & Families
Dundee - Dundee Alcohol and Drug Partnership
Angus - Alcohol and drugs: help and support | Angus Council
Perth & Kinross - Alcohol and drugs - Perth & Kinross Council