Thinking about quitting or cutting back on alcohol?

 

By Rachel Yi Ling Benson

Rachel is a registered associate marriage and family therapist (AMFT), who has partnered with students to provide support around depression, anxiety, imposter syndrome, social anxiety, stress, grief, and academic and employment challenges. She is originally from Hong Kong, and she speaks several languages, including Cantonese and Mandarin.

Thinking about quitting or cutting back on alcohol? Notice alcohol is affecting your daily life, but not able to find the motivation to quit or cut back?

When you have been drinking alcohol for a long time, changing your regular habit can be hard. Finding the motivation to change can be even harder. However, thinking about quitting or cutting back is the first step of the change!

What is Your Motivation?

Think about the motivation behind your action and your goal!
When you know drinking alcohol is affecting your daily life, write down why you want to change.
Think about all the implications of your decision, and explore the reasons for drinking.

Be aware of why you drink in the first place:
Before drinking, maybe take a moment and think about what triggers you to drink alcohol. Notice what is the impulse, and what in your routine you may be able to change to help break the pattern.

Notice how you feel:

When you start cutting back on drinking alcohol, notice how you feel physically and emotionally. Do you have more energy to do things around your household? Be more productive?

What is Your Reward?

Reward yourself with the cutback of drinking. Even if you cut back on drinking for a day, reward yourself for the progress you have made. Even if it’s small progress, still reward yourself!

You may download this “MyDrinkAware” app to help capture your feelings and thoughts: MyDrinkaware - Alcohol Tracker by The Drinkaware Trust (appadvice.com)

Take it step by step:

Ideally, we would like to quit without any struggles. But quitting can be hard, and we need to give ourselves some time to adjust to change. Small steps can take you a long way.

Manage expectations:

Challenge whether your expectations are realistic. Sometimes we may expect ourselves to do things in a fantastic and magical way. Notice that and set realistic goals.

Who Is Supporting You?

Talk to someone you can trust. Having someone to help with your journey can be helpful. You can get help from professionals, or by joining a support group on or off-campus.

Come talk to one of our counselors to explore more! You can reach us in person in room 3326 at the Oceanside campus or 917 at the San Elijo campus, by phone at 760-795-6675 or online at www.miracosta.edu/healthservices

References

Motivation for Change and Alcoholism Treatment (nih.gov)
Why Do People Drink? | Psychology Today