Developing a Healthy Relationship with Alcohol

April 12, 2025 | ProNatural Wellness Team

A lcohol is deeply embedded in social gatherings, restaurants, and daily life. You can find a liquor store on nearly every corner, and many restaurants feature an entire menu dedicated to alcoholic beverages. In our society, alcohol may seem unavoidable, but its widespread presence comes with consequences. Alcohol use disorder, commonly known as alcoholism, affects almost 30 million Americans each year. Moreover, 178,000 Americans die annually due to excessive alcohol use, making it the leading preventable cause of death in the United States. These statistics highlight a grim truth: many Americans struggle with a healthy relationship with alcohol.

Your Best Option: Stop Drinking

The statistics may sound incredibly bleak, but there’s an important key word: preventable. The best way to avoid the consequences of excessive alcohol use is to not drink. For some, avoiding alcohol is easy, but for others, the temptation or social pressure can make it difficult to have a healthy relationship with alcohol. Alcohol can help people feel more relaxed, confident, or social. If you find it challenging to reduce your alcohol intake, here are some practical tips to help you make healthier choices.

  • Identify Your Motivators: Reflect on why you want to drink less. Is it to set a better example for your children? To improve your health and longevity? Or maybe as part of a weight loss regimen? Write these reasons down and keep them someplace visible, where they can serve as a reminder of why drinking less is important to you.

  • Substitute with Non-Alcoholic Beverages: Try replacing alcoholic drinks with non-alcoholic options like sparkling water, juice, or mocktails. These drinks mimic the social act of drinking without the negative effects of alcohol. This strategy is especially useful in social settings where others are drinking.

  • Change Your Routine: If you’re used to having a glass of wine after dinner, replace this habit with a new, healthy activity, like taking a walk or engaging in a relaxing hobby.

  • Find Alcohol-Free Social Activities: Join social groups or activities that don’t revolve around alcohol, such as an art class, a book club, or a board game group. This can help reduce the temptation to drink while still enjoying social interaction.

  • Manage Stress Effectively: Stress is a major trigger for alcohol consumption. Practice healthy stress management techniques. Reducing stress can help curb the urge to drink.

A Harm Reduction Approach: Drink Less

If you’re not ready to quit drinking entirely, drinking less is still a significant step toward improving your health. While no amount of alcohol is completely safe, cutting back can have numerous benefits, including improved mood, better sleep, and lowered risk of alcohol-related illness. For those looking to cut back, here are some actionable tips:

  • Alternate with Water: Drink a full 8-ounce glass of water between alcoholic drinks to stay hydrated and slow your alcohol consumption.

  • Track Your Intake: Keep an eye on how much you’re drinking. Know what constitutes a standard drink and track the number of drinks you consume.

  • Designate Alcohol-Free Days: Set a goal to avoid alcohol on certain days, such as weekdays, to reduce overall consumption.

  • Eat Before and While Drinking: Eating food before and during alcohol consumption slows the absorption of alcohol into your bloodstream, which can help mitigate its effects.

  • Choose Lower-Alcohol Drinks: Opt for beverages with a lower alcohol content, such as beer, which typically contains less alcohol than wine or spirits.

When to Seek Professional Help

If you’re struggling to reduce or stop drinking, it might be time to seek professional help. Alcohol use disorder can be difficult to overcome without support, and in severe cases, withdrawal symptoms should be managed under medical supervision. For less severe cases, talk to a healthcare provider about treatment options. Seeking help from family, friends, or a mental health professional can also aid in your journey toward a healthier relationship with alcohol.

Interested in creating a plan to reduce your drinking? Make an appointment at ProNatural Wellness Group by calling (860) 829-0707. Our compassionate and experienced providers will work with you to move toward a healthier lifestyle.

Source: National Institutes of Health, CDC (1, 2), DrinkAware, Harvard Health