Middle-aged Americans have increased their drinking, and evidence points to an alarming rise in deadly diseases as a result–especially among women. It’s no surprise a growing number of middle-aged people are rethinking their relationship to alcohol. A recent survey found 45% of middle-aged women were concerned about their drinking, while 30% were embracing sober curiosity.
Whether you want to cut back or quit altogether, here are eight ways to get started:
1. Practice mindful drinking
Mindful drinking means being aware of why, when and how much you drink. It’s about tuning into your choices — noticing what drives your drinking and how it affects your mood, sleep and overall health.
2. Track your intake
Use a journal or app-enabled alcohol monitoring bracelet to track how many drinks you have each day and week—and how it makes you feel. Looking at your patterns can help you understand why, when and where you tend to drink — and ways you could make changes.
3. Plan before you drink
Decide ahead of time how much you’ll drink and when you’ll stop. Even a few minutes of reflection on the way to an event can help you align your choices with what you truly want from the experience.
4. Explore alcohol-free options
Try non-alcoholic beers, wines or “mocktails” — many of which taste like the real thing. These options can offer a satisfying alternative when you want the ritual without the alcohol.
5. Try new activities
Drinking is often part of certain activities that we’ve grown accustomed to, like happy hour or concerts. Try new ways to unwind or socialize, whether by reading, starting a hobby or joining a fitness class.
6. Be kind to yourself
Change takes time. If you drink more than planned, reflect without judgment and think about what you’d do differently next time. If cutting back feels hard, reaching out to a doctor or counselor can help.
7. Take a break
Even a short break — like a month off from drinking — can lead to real benefits, from better sleep and lower blood pressure to weight loss and improved mood. Many people find they drink less even after the break ends.
8. Get support
If you’re struggling to cut back, reach out for expert support. From counseling and therapy to 12-step programs and more, there are many ways to get help to manage your intake and your health. Start by talking with your primary care provider about which option is best for you.