In many places, alcohol is part of almost every get-together. That's exactly why it's easy to drink more than we meant to, without noticing.

Ask what you're really looking for

Before a drink, pause for a moment: am I tired? Stressed? Lonely? Bored? Sometimes alcohol promises to meet a need we could look after more directly: rest, a conversation, a walk.

A few habits that help

  • Decide in advance. Set your limit before the evening starts, and tell someone.
  • Alternate. After every drink, a glass of water or an alcohol-free drink you enjoy.
  • Have an answer ready. "I'm good, thanks." No explanation needed.
  • Plan alcohol-free evenings. An evening ritual with tea, music or a book.

Notice the days after

How do you sleep? How do you feel in the morning? Your check-ins after an evening of drinking often say more than any rule.

When it's time to ask for help

If you feel drinking has got out of control, that you need it to get through the day, or that you can't stop, you're not alone and there's no shame in it. Talk to your doctor or a specialist support service.

This article is for general wellbeing, not medical advice. If you're struggling, talk to someone you trust or a professional. Get help now.