I’m Using Alcohol to Cope With Stress, Anxiety or How I Feel
Wanting to drink less does not require you to make a dramatic declaration about never drinking again.
Wanting to drink less does not require you to make a dramatic declaration about never drinking again.
For some people, the useful first step is understanding their current pattern and making deliberate changes to when, why and how they drink.
There is one important exception: if your body has become dependent on alcohol, reducing or stopping can cause withdrawal and may need medical supervision. Check that risk before treating cutting down as a simple self-help project.
Start with a realistic picture of now
For a week, record what you actually drink rather than what you think you usually drink.
Note the type of drink, amount, time and situation.
This can reveal patterns such as heavier weekends, automatic drinking while cooking, topping up glasses without noticing or drinking much more after particular workdays.
Know what a unit means
UK low-risk drinking guidance advises adults who drink to keep to no more than 14 units a week on a regular basis, spread over three or more days if drinking that amount.
A unit is 10ml or 8g of pure alcohol. The number of units in a drink depends on both its size and strength, so a large glass of wine or strong beer can contain several units.
The 14-unit guideline is a low-risk guideline, not a guarantee that drinking below it is risk-free.
Change something specific
“Drink less” is difficult to measure.
A specific change might be having alcohol-free days, not automatically opening a drink when you arrive home, choosing smaller servings, switching some drinks for alcohol-free alternatives or deciding in advance what you intend to drink at an event.
Choose changes that address your actual pattern rather than copying somebody else’s rules.
Make the easier choice genuinely easier
Environment matters.
If you automatically pour another drink because the bottle is beside you, change what is within reach. Have appealing alcohol-free drinks available. Plan food. Decide how you will travel home before a social event.
Small bits of friction can interrupt behaviour that has become automatic.
Plan for the reason you normally abandon the plan
Think about previous attempts.
Did stress undo them? Social pressure? A difficult Friday? Feeling that one extra drink meant the whole week was ruined?
Plan for that moment specifically. One evening that does not go as intended does not require abandoning the overall change.
When self-directed cutting down may not be appropriate
If you experience withdrawal symptoms when reducing alcohol, drink to relieve those symptoms, have previously had severe withdrawal, or believe you may be dependent, seek medical or specialist alcohol-treatment advice before making a substantial reduction.
Current UK clinical guidance recommends assessment for medically assisted withdrawal for people with signs of dependence or withdrawal risk. The appropriate plan depends on individual assessment.
Get support before you feel you have ‘failed’
A GP or alcohol service can help assess your drinking and discuss options.
Support is not reserved for people who have reached a particular level of harm.
Asking early may give you more choices, not fewer.
Last reviewed
6 September 2026
Important informationThis guide provides general information only and is not medical advice, a diagnosis or a substitute for professional healthcare or alcohol-treatment advice. Alcohol can cause physical dependence. If you experience withdrawal symptoms when you stop or reduce drinking, or think you may be dependent on alcohol, seek medical or specialist alcohol-treatment advice before making a significant change to your drinking.