Alcohol Misuse Management

Guide to Reducing Alcohol 

Reducing your alcohol intake can significantly benefit your health, well-being, and quality of life.

Cutting back on alcohol can improve sleep, boost your energy, help you maintain a healthy weight, and lower your risk of developing serious conditions like liver disease, high blood pressure, and certain cancers.

If you’re looking to reduce your alcohol consumption, there are many resources available locally in Hampshire and through the NHS to help you.

Why Reduce Alcohol Use?

Excessive alcohol consumption can lead to various health problems, including:

• Liver disease and liver failure
• Heart disease and high blood pressure
• Increased risk of cancers, especially of the liver, mouth, throat, and breast
• Mental health issues, such as depression and anxiety
• Reduced immunity, making you more susceptible to infections

Even moderate reductions in alcohol intake can improve sleep, reduce anxiety, help you feel more energized, and reduce the risk of chronic health problems.

Getting Started: Tips for Cutting Down on Alcohol

1. Set a Weekly Goal:

   • Aim to stay within the NHS-recommended alcohol limits of no more than 14 units per week, spread out over 3 or more days. This is equivalent to about 6 pints of average-strength beer or 10 small glasses of low-strength wine.

2. Have Alcohol-Free Days:

   • Commit to at least two or more alcohol-free days each week to give your body a break.

3. Keep Track of Your Drinking:

   • Logging your drinks can help you stay aware of how much you’re consuming. This can be done with a journal, or you can use the NHS Drink Free Days app (see below).

4. Swap for Low-Alcohol or Alcohol-Free Drinks:

   • Many low-alcohol and alcohol-free alternatives are now widely available. This can help satisfy cravings without adding as many units.

5. Avoid Drinking in Isolation or as a Habit:

   • Find alternative ways to relax or socialize that don’t involve alcohol. Physical activity, reading, or even taking a walk can help break the habit.

6. Eat Before or While Drinking:

   • Eating a meal before drinking can slow down alcohol absorption, reducing the desire to consume more.

Support Services in Hampshire

If you find it difficult to cut back on alcohol, local and national support services are available to help.

1. Inclusion Recovery Hampshire:

   • Inclusion Recovery is a free and confidential NHS service that supports people in Hampshire who want to reduce their alcohol use. They offer group therapy, one-on-one support, and information on managing cravings and maintaining motivation.
   • Contact Inclusion Recovery Hampshire: Call 0300 124 0103 or email hampshire@inclusion.org.
   • Website: Inclusion Recovery Hampshire

2. Your GP Practice:

   • Your GP can provide guidance and support for cutting down on alcohol and may refer you to local services or support groups if needed. In some cases, they may prescribe medications to help with cravings or withdrawal symptoms if appropriate.

3. Hampshire Alcohol and Drug Services:

   • In addition to Inclusion Recovery, Hampshire County Council provides access to other services for those needing more structured support. These may include counselling, motivational interviewing, and family support.

NHS Online Resources and Tools

1. NHS Better Health: Drink Less:

   • The NHS Better Health website provides detailed information on the health effects of alcohol and offers practical advice on reducing your intake.
   • Link: NHS Better Health: Drink Less

2. NHS Drink Free Days App:

   • The Drink Free Days app is a free tool that helps you track your drinking, set goals, and receive reminders and encouragement to stay within safe limits.
   • Download the Drink Free Days App: Available on the App Store and Google Play.

3. One You: Drink Less:

   • The One You website has a variety of resources, including drink calculators, tips for managing social situations, and advice on staying motivated.
   • Link: One You: Drink Less

Strategies for Long-Term Success

• Set a Goal and Track Progress: Writing down how much you drink each week can help you identify patterns and stay within your limits.
• Social Support: Letting friends and family know you’re cutting back can provide encouragement and accountability.
• Avoid High-Risk Situations: Recognize situations that may lead to heavy drinking and plan alternatives, like choosing alcohol-free social activities.
• Practice Saying No: It can be hard to turn down a drink in social settings. Practice politely declining and stick to your goals.

What if I Need More Support?

If reducing alcohol is challenging or you experience withdrawal symptoms, don’t hesitate to seek support.

NHS services locally listed above  can provide personalised help to make the process easier.

Cutting down on alcohol is a journey, and there’s no need to go through it alone