Alcohol, drugs & cutting down
Many people use alcohol or other substances to relax or cope. If it's starting to cost you (health, money, study, work or relationships), you can change it, and you don't have to do it alone.
In a minute
- Using substances to cope with stress or low mood often makes both worse over time.
- Small, planned changes work; so does support.
- Stopping suddenly after heavy daily drinking can be dangerous, so speak to a doctor first.
Did you know?The WHO advises that no level of alcohol consumption is completely safe for health.
Did you know?Alcohol disrupts sleep and can increase anxiety the following day.
Why it happens
Alcohol and many drugs change brain chemistry quickly, giving short-term relief or a buzz. Over time the brain adapts, so you need more for the same effect and feel worse without it.
When substances become the main way to switch off, other ways of coping (people, hobbies, rest) get used less, which makes cutting down feel harder.
Cravings are usually triggered by particular people, places, times or feelings. Knowing your triggers is a powerful first step.
Signs to look for
Signs it may be becoming a problem
- Drinking or using to cope with feelings
- Needing more for the same effect
- Missing classes, work or commitments because of it
- Others have raised concerns
- Trying to cut down but finding it hard
What actually helps
- 1
Track it for a week
Note when, where, how much and how you felt. Patterns become clear quickly.
- 2
Set a clear goal
Decide on specific limits or alcohol-free days, and share your goal with someone supportive.
- 3
Plan for triggers
For each trigger, have a plan: a different route home, a drink you enjoy that's alcohol-free, a friend to call.
- 4
Ride the craving wave
Cravings usually peak and pass within about 20–30 minutes. Distract yourself, move, or ‘surf’ the urge by noticing it without acting.
- 5
Get support
A counsellor or addiction specialist can help you plan changes safely and without judgement.
Try this now: Urge surfing
About 3 minutes
- 1When a craving comes, notice where you feel it in your body.
- 2Breathe slowly and rate the urge from 0–10.
- 3Keep breathing and re-rate it every minute. Notice it rise, peak and fall.
Myths vs facts
MythIt's only a problem if you drink every day.
FactBinge drinking, or using substances to cope, can cause harm even if it isn't daily.
MythI'd need to hit rock bottom before getting help.
FactThe earlier you get support, the easier change usually is.
When to get more help
- You've tried to cut down and couldn't
- You feel unwell, shaky or anxious when you stop (see a doctor before stopping)
- Substance use is affecting your safety, relationships, study or work
Keep reading
These guides are general information, not a diagnosis or a substitute for professional care. If you’re in danger, call your local emergency number, or find a free helpline at findahelpline.com.