Should I Quit Drinking Or Cut Back?

When To Quit And When To Cut Back On Alcohol

Knowing whether to quit drinking or cut back is a difficult decision. For some who are sober curious, this can be a straightforward process, while for others, it may feel overwhelming and impossible.

Fortunately, there are various options to help you achieve the best outcomes. Understanding the difference between drinking less and never drinking again, knowing when to quit and when to cut back, and learning how to do either successfully and safely is essential to reaching your goals.

Moderation Vs. Abstinence

Moderation refers to using alcohol, but not excessively. It can mean cutting back on typical use. The Centers for Disease Control and Prevention (CDC) defines moderate drinking as no more than two drinks daily for men and one drink daily for women. Moderate drinking may reduce the risk of experiencing adverse health effects, but it does not eliminate them fully.

Abstinence is the most effective way to prevent physical and psychological health risks, but it may not be plausible for everyone. Abstinence, according to the International Society of Substance Use Professionals, can mean different things to people misusing substances. For example, it can mean no longer engaging in the following:

• Using a type of alcohol that was once a problem
• Using illegal substances
• Using medications
• Using substances that easily lead to dependence

Some people see abstinence as temporary, while others consider it a lifelong decision. For most, abstinence means no longer using alcohol to maintain sobriety long-term.

When To Cut Back On Alcohol

If you find yourself wondering if your drinking habits are normal or if you’re drinking too much, it might be time to examine your drinking patterns. Knowing what type of drinking habits you have can help you determine if you should consider cutting back to avoid the harmful effects of drinking too much.

The National Institute on Alcohol Abuse and Alcoholism defines several types of excessive drinking patterns:

Binge Drinking

Binge drinking occurs when a man drinks five or more alcoholic beverages within two hours. For women, binge drinking means consuming four or more drinks in less than two hours.

High-intensity Drinking

High-intensity drinking refers to double the standards for binge drinking. For men, this means drinking 10 or more drinks, and for women, eight or more drinks.

Heavy Drinking

Heavy drinking refers to binge drinking five or more days in the past month. It can mean a male drinks 15 or more drinks within a week or five or more in a day. Women consume eight or more drinks a week or four or more drinks in a day.

Alcohol Misuse

Alcohol misuse is consuming alcohol in such a way that it puts you or someone else in harm’s way, such as driving while intoxicated. It includes binge and heavy drinking.

Alcohol Use Disorder

According to the DSM-5, there are specific criteria someone must meet to be diagnosed with an alcohol use disorder (AUD):

• Drinking more and for longer than intended
• Craving alcohol
• Being unable to stop drinking even though you have tried to stop or cut back
• Continuing to drink even though it causes interpersonal relationship problems
• Continuing to drink even though you know it can cause or worsen physical and psychological problems
• Continuing to drink even though it interferes with fulfilling responsibilities at home, work, school, or socially
• Spending much of your time seeking, drinking, or recovering from alcohol use
• Giving up important activities to spend more time drinking
• Continuing to drink alcohol even though it puts you in hazardous situations
• Developing a tolerance to alcohol
• Experiencing alcohol withdrawal symptoms when cutting back or quitting

If you meet two to three criteria, you have a mild AUD. If you meet four to five criteria, you have a moderate AUD. Meeting six or more criteria defines a severe AUD. If you would like to further examine your drinking habits, take our free alcohol addiction assessment to help determine the severity of your alcohol use.

How To Cut Back On Alcohol

Cutting back on how much alcohol you drink can have positive mental and physical results. You may notice one or more of the following benefits of quitting alcohol:

• Fewer hangovers
• Better memory, concentration, and focus
• Improved decision-making and judgment
• Improved relationships
• Increased productivity
• Fewer mental health symptoms
• Fewer injuries and accidents

Harm reduction is a framework that can help you achieve moderation and abstinence. It is a form of care that limits the harms you typically experience when you have a substance use disorder. The initial goal of harm reduction is to help you become safer, achieve better health outcomes, and avoid toxicity and death. Examples of harm reduction include the following:

• Education on safety
• Sober housing
• Access to resources and supplies

Harm reduction programs include professionals and peer-to-peer services to help someone get the help they need at any level of alcohol use. For some, these services help them get treatment to quit using substances. For others, it helps them use alcohol in moderation.

Knowing how to cut back on drinking alcohol can be confusing at first, and you may not know where to start. You can start by following these tips that have helped others:

• Create a plan to include a limit that you will not exceed, including how many days a week you will drink and how many drinks you will consume.
• Create a plan for days when you will not be drinking. Having a sober activity to engage in can prevent boredom, cravings, and giving in to urges to drink.
• Avoid known triggers that make you desire alcohol.
• Share your desire to cut back on drinking with friends, family, and bartenders. Find supportive people who can help you reduce your consumption.
• Set goals and reminders to help you understand why you want to cut back.
• Commit to only drinking on special occasions.
• Replace drinking with alcohol-free hobbies and activities.
• Download and use smartphone apps to help you cut back.
• Try an alcohol-reduction method like the Sinclair method, which uses naltrexone to help reduce alcohol cravings.

If you find it challenging to follow these tips, you may want to seek help from a trained professional with experience in helping individuals reduce their drinking. They can help you discover why you might be using alcohol to cope and teach replacement techniques.

When To Quit Drinking Alcohol

If you meet any of the criteria for AUD, consider quitting drinking alcohol. AUDs can progress rapidly from mild to severe, making it even more challenging to quit and leading to increased problems at home, work, school, and socially. You should also consider quitting alcohol when any of the following are present:

• Interactions between the medications you are taking and alcohol
• Pregnancy or the potential of being pregnant
• You are breastfeeding
• Family history of alcohol addiction
• Mental health disorder
• Physical injuries related to drinking
• Physical health problems
• Sleep disorders
• Physical or emotional abuse in a relationship
• Other addictive behaviors

You may want to ask yourself these questions about your drinking patterns:

• Would your friends and family say you need to quit?
• Does drinking alcohol prevent you from doing your best at work or school?
• Is drinking preventing you from reaching your goals?

Be honest with yourself. If you answered ‘yes’ to any of these questions, it may be time to seek help for alcohol misuse and give yourself the gift of sobriety.

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What If I’m Unable To Quit?

Quitting drinking alcohol can be difficult, but you do not have to go through the process alone. There are many support options, like treatment medications and therapeutic interventions, that can make the process easier.

Prescription medications can help you avoid withdrawal symptoms, including cravings. Current medicines approved by the U.S. Food and Drug Administration include:

• Naltrexone
• Acamprosate
• Disulfirim

There are also therapeutic tools and techniques available to help you learn how to identify and avoid triggers, as well as stay motivated in recovery. With peer and professional support, you can successfully quit drinking.

When To Seek Professional Treatment For Alcohol Use

Seeking professional treatment is recommended at any time, whether you are engaging in binge drinking or have an alcohol use disorder. There is no wrong time to seek help, which can mean many different things depending on your personal needs and preferences.

Treatment to help you quit drinking or cut back can include either inpatient or outpatient programs. If you need help easing withdrawal symptoms, you may need inpatient alcohol detox. If your withdrawal symptoms are mild, you may only need outpatient detox. Supplementary programs include inpatient or outpatient rehabilitation, partial hospitalization, intensive outpatient treatment, and individual counseling.

Additionally, you can benefit from peer support groups, like Alcoholics Anonymous or SMART Recovery. Your family and friends can learn how to help you quit drinking and get support for themselves through support groups and family therapy.

You can receive a treatment plan that individualizes the programs to ensure your recovery will last.

Getting Started

The first step in quitting drinking or cutting back on alcohol is to request an assessment by a licensed professional. The assessment gathers information about your alcohol history, your family’s history of addiction, how alcohol impacts your life, and your future goals. The results of the assessment help healthcare providers and therapists create your treatment plan.

If you’re struggling with alcohol misuse or addiction, rehab can provide a comfortable environment where you can safely detox under the supervision of trained personnel. Contact a treatment provider or explore our rehab directory today to learn more about your rehab options.

It is never too late for you to reach the goals you set in all areas of your life. Get started today to enjoy the benefits of quitting alcohol.