How Mindfulness Helps You Cut Down or Cut Out Alcohol
If you’re thinking about cutting down or cutting out alcohol, mindfulness offers a powerful approach in helping you to change your relationship with it and take charge of how you want to consume it.
Mindfulness is the practice of being present and fully engaged with whatever you're doing at the moment, without judgment. And it can help you take control of your drinking habits in several impactful ways.
Mindfulness Increases Your Awareness
One of the first steps in changing any habit is becoming aware of it. Mindfulness increases your awareness by helping you notice the triggers and emotions that lead to drinking. Triggers can be anything from stress and boredom to social situations and certain times of the day. Emotions might include anxiety, sadness, or even happiness and celebration.
When you’re more aware of these triggers and emotions, you can see more clearly what you need in those moments. Instead of reaching for a drink, you can explore healthier alternatives that address the underlying need. For example, if stress is a trigger, practicing mindfulness can help you recognize this and choose a stress-relief method that doesn’t involve alcohol, such as deep breathing, a walk, or talking to a friend.
Habitual drinking is such a huge part of our culture. I can be more mindful of when I really want a glass of wine, or when I just order one without checking in to see if I actually want one first.
Photo by Gaby & Co Photography
Managing Cravings Without Reaching for a Drink
Cravings are a natural part of the process when you’re trying to cut down or quit drinking. They can be powerful and sometimes feel overwhelming. However, mindfulness teaches you to manage these cravings without reaching for a drink. By being present with whatever thoughts and feelings are there, you learn to sit with discomfort rather than avoiding it.
Being mindful gives you the skills to observe cravings without judgment. Noticing how they feel in your body, the thoughts that accompany them, and how they ebb and flow. The more you can be with whatever thoughts and feelings are present, the less you’ll want to avoid them and distract yourself with alcohol. Over time, you’ll find that cravings become less intense and more manageable.
Pausing and Reflecting Before Acting
One of the most powerful aspects of mindfulness is its ability to create a pause between a trigger and your reaction. Instead of acting on impulse, mindfulness gives you a moment to pause and reflect. This pause allows you to consider your choices and check-in with your short-term vs. long-term goals.
When you give yourself a moment to breathe, you create essential space to make a conscious choice about what you want to do. Maybe you’ll decide to call a friend, go for a walk, or practice a few minutes of deep breathing instead of reaching for a drink. This mindful pause can be the difference between staying on track with your goals and slipping into old habits.
The moment you pause, you’ve gained control over your attention. Now you can use this space to make a conscious choice.
Building Emotional Strength and Resilience
Life is full of challenges, and sometimes it can feel like alcohol is the easiest way to cope. However, building emotional strength through mindfulness means you can handle life’s challenges without needing alcohol as a crutch. Regularly practicing mindfulness helps build resilient inner strength.
When you practice mindfulness, you become more attuned to your emotional state and better equipped to handle stress, anxiety, and other difficult emotions. This resilience means that even when life gets tough, you have the tools and inner strength to cope without relying on alcohol. Over time, this builds a sense of confidence and self-efficacy that further supports your goal of reducing or eliminating alcohol.
Being Kinder to Yourself
A significant part of the struggle with changing drinking habits can be the internal dialogue we have with ourselves. Mindfulness shows you how to be kinder to yourself, reducing self-judgment and nurturing a more positive self-image. This self-compassion makes it easier to stick with your decision to cut down or quit drinking.
When you practice mindfulness, you learn to treat yourself with the same kindness and understanding you would offer a friend. Instead of beating yourself up for having a craving or for slipping up, you approach these moments with curiosity and compassion. This shift in mindset helps reduce feelings of guilt and shame, making it easier to stay committed to your goals.
It's easier to continue a new habit when you have a clear idea of what the alternative looks like. Here are some alcohol free cocktail recipes to inspire you.
Start with One Small Step
Making significant changes to your drinking habits can feel overwhelming, but you don’t have to do it all at once. Start with one simple practice, such as a daily meditation or deep breathing exercise, and build from there. Even a few minutes a day can make a difference.
Here are a few simple mindfulness practices to get you started:
Daily Meditation: Set aside 5-10 minutes each day to sit quietly and focus on your breath. If your mind wanders, gently bring it back to your breathing.
Deep Breathing: Practice deep breathing exercises, especially when you notice a craving or feel stressed. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth.
Mindful Observation: Spend a few moments each day observing your surroundings with all your senses. Notice the sights, sounds, smells, and sensations around you without judgment.
Body Scan: Lie down or sit comfortably and bring your attention to different parts of your body, starting from your toes and working your way up. Notice any sensations without trying to change them.
Mindful Eating: Pay full attention to the experience of eating. Notice the colors, smells, textures, and flavors of your food. Eat slowly and savor each bite.
Making these simple practices part of your daily routine means you’ll be building a foundation of mindfulness that supports your journey to reduce or eliminate alcohol. It’s a process, and every step you take is a step towards greater awareness, control, and wellbeing. You always have the power to begin again in any moment. So even if you don’t manage any practices in a whole week, you can start again today.
Mindfulness is not about being perfect, it’s about being present. It takes patience and practice, like any new skill. But it will be your trusty friend in creating a healthier relationship with alcohol and will provide you with a more fulfilling life.
Written by Kate Greenslade, Mindfulness Coach
Click here to find out how to work with Kate.
