I Want to Cut Down on Alcohol, Where Do I Start?

You do not have to use a drug every day before it can be causing a problem.

The change may be subtler. Weekends begin on Thursday. You spend more than you planned. You need drugs to enjoy a night out, come down afterwards or get through a difficult week. You promise yourself you will skip the next occasion and then find yourself using again.

Rather than asking whether your use is “bad enough”, look at what is changing around it.

Look at control, consequences and priority

NICE describes drug dependence in terms that include strong desire to use, difficulty stopping or reducing, needing more for the same effect, withdrawal symptoms, losing interest in other things and continuing despite harm.

You do not need every feature for your concern to matter.

Ask whether you are increasingly losing control over when, how often or how much you use, and whether drugs are taking priority over things that used to matter.

Notice the recovery cost

The harm may happen after the drug has worn off.

Perhaps you lose a day to exhaustion, anxiety or low mood. You miss work. Spend money you needed elsewhere. Avoid family because you feel rough. Reconstruct parts of the night from messages.

If using for a few hours repeatedly costs you the following day or several days, include that in your assessment of the pattern.

Watch for your rules moving

People often create rules to reassure themselves: only weekends, never alone, never before work, only with certain friends.

Notice when those boundaries shift.

A moved boundary is not proof of addiction, but repeated exceptions can show that your relationship with the drug is changing.

Mixing substances makes the picture harder

Many people use more than one substance, including alcohol or prescribed medicines.

Effects and risks can become less predictable when substances are combined. Be honest about everything you use when speaking to a healthcare or drug-treatment professional; it helps them understand the actual risk rather than one substance in isolation.

You can ask for an assessment before deciding your goal

NICE guidance says treatment should take account of the person’s goals and preferences, including approaches focused on abstinence, maintenance where relevant and reducing harm.

You do not need to arrive at a drug service having already decided that you will never use again.

A first appointment can help you understand your use, health, circumstances and options.

Where to start

You can speak to a GP or contact a local drug-treatment service directly. NHS guidance for cocaine, for example, confirms that people can self-refer to local drug services.

The important step is honest information: what you use, how often, how much, what else you take, what happens afterwards and what you are worried about.

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 drug-treatment advice. Street drugs can vary in strength and content, and risks can change when substances are mixed with alcohol, medicines or other drugs. If you are worried about your drug use, withdrawal, physical health or mental health, seek advice from a GP, local drug-treatment service or another appropriately qualified healthcare professional.