How to Drink Less Alcohol in Australia: Expert Tips

Alcohol is so ingrained in Australian culture that it can be hard to drink less, even when you want to.

But increasingly people are cutting back, explains Amy Pennay, associate professor and deputy director of La Trobe University's Centre for Alcohol Policy Research.

Data from the National Drug Strategy Household Survey shows people are consuming less alcohol for health, lifestyle, social and financial reasons.

"We know young people's drinking has been declining over time, but the people that have already developed a regular relationship with alcohol, they're the ones that are finding it more difficult to moderate and have to put in active strategies [to reduce their drinking]," says Dr Pennay.

So what are some small, achievable goals that can help you drink less?

The benefits of drinking less

Alcohol changes mood and behaviour, slows thinking, affects brainwaves, interrupts the cleaning process of brain tissue, and impairs decision making and cognitive function.

The World Health Organization (WHO) says there is no safe level of alcohol consumption when it comes to our health.

It estimates that alcohol consumption plays a causal role in over 200 diseases, injuries, and other health conditions.

Drinking less can lead to improvements quite quickly, including sleep quality, higher energy levels, clearer skin and weight loss.

Longer-term impacts include reducing your risk of stroke, heart attack, liver disease and cancer.

"Even just cutting back a few drinks or drinking days in a week can lead to [a reduction in] all sorts of long-term health risks," says Nicole Lee, adjunct professor at the National Drug Research Institute at Curtin University.

Dr Lee is also CEO at Hello Sunday Morning, an Australian not-for-profit organisation dedicated to helping people who want to change their relationship with alcohol.

"You don't have to completely quit to see the health benefits," she says.

Barriers to cutting back

The drinking culture in Australia is the biggest barrier for many wanting to drink less alcohol, says Dr Lee.

Dr Pennay says people can feel socially awkward, excluded and anxious when not drinking in situations where it is normalised.

"With at-home drinking, there are also challenges around what to do instead for that dopamine hit at the end of the day."

Small, specific goals can help

The first step to drinking less is to plan your drinking and set some goals, suggests Dr Lee.

"The rules need to be really specific. They can't be vague intentions like 'I will drink less' or 'I will be better next week'.

"Detailed goals like 'I'm not going to drink during the week' or 'I'm only going to have two drinks when I drink'," are better, she says.

Dr Pennay says it's helpful to share your plans and goals with others, so they can support you, especially in social situations where others might be drinking.

Alternate with an alcohol-free drink

Dr Lee says this is known as "zebra striping" where in between each alcoholic drink, you have a non-alcoholic drink. It can be water, soft drink or an alcohol-free beverage.

"If you do that, it effectively cuts drinking in half," Dr Lee says.

"That works really well for people still have something in their hand."

Have something else planned for when you get home

When it's the end stressful day and you want to relax, reaching for alcohol can be a hard habit to break, says Dr Lee.

She suggests planning other "rewards" or dopamine hits, whether it's something else from the fridge, or an activity like mediation or running.

"Whatever brings you joy, have that planned for when you get home."

Set alcohol-free days

Alcohol-free days are an effective way to reduce alcohol intake, says Dr Pennay.

For example, if you drink every day, start by cutting back one day each week, then add another, and another.

"Or say 'I am going to allow myself X days to drink, but instead of having four, I'll limit to two'," Dr Pennay says.

Reduce how much alcohol you keep at home

Rather than buying a box of wine or slab of beer, Dr Lee suggests buying just what you need that day.

"You could just buy a six-pack or a couple of beers. You will save money drinking less rather than buying in bulk."

You could also buy in smaller containers, for example a piccolo of wine rather than a bottle, or drinks that contain a lower alcohol content.

Choose alcohol-free alternatives

Dr Pennay says there are lots of alcohol-free drinks on the market now.

"Social drinkers tend to find alcohol-free booze quite effective."

For people with alcohol use disorder, some research shows they may not be as effective, Dr Pennay says.

Activities that don't involve alcohol

Make alcohol-free plans with friends, suggest Dr Pennay.

"Often when you combine socialising with some physical activity, that is a much easier way not to drink."

Know your standard drinks

Understanding how much alcohol counts as a standard drink can help your decision-making process.

It can vary depending on the type of alcohol and size of the container.

Alcohol, Think Again has an online standard drinks tool that shows how many drinks are in your typical pour.

Take a break from drinking

"Any break from alcohol is good," says Dr Lee.

"Things like Dry July can help you stay motivated. Some people feel so good at the end they just keep going."

Be kind to yourself

If you have a "slip-up" when it comes to your goals, Dr Lee encourages you to reset and keep going.

"Be kind to yourself because changing any habit can be really challenging.

"Even if you slip up, no big deal, get back on the plan and don't beat yourself up."

Dr Pennay says the more you put your goals into practice, the easier it becomes.

"Don't be hard on yourself [if you don't meet your goals every time], start again tomorrow."

This article contains general information only. You should consider obtaining independent professional advice in relation to your particular circumstances.