How To Cut Down on Your Home Drinking

  • Posted on: 20 February 2017
  • By: Dr Emma
Hypnotherapy Chester


If you regularly drink at home and would like to cut back on your home drinking, here are 5 ways you can do start to do that today. Look out for tomorrows blog post with 5 more actions you can take to get back in control of your drinking habit.


If you are making a choice to drink today, set yourself a clear plan as to exactly the amount you are choosing to drink today in units and write it down before you start drinking.

E.g.” Today I choose to drink 2 glasses (175ml) of red wine”. 

(If the red wine you are drinking is 13% this will be 4.6 units of alcohol.)

Why not add an extra statement to this?” I choose to drink only 4.6 units today because I honour myself and my body, and desire to take the best, most loving, care of me”

The low risk guidelines recommend no more than 2-3 units in one night, anything more than 6 units at one time is classes as a binge.  Even if you are choosing to drink more than the low risk limit today, still write down clearly your intention for your drinking today. If you have a clear goal, you are much more likely to stick to it.

You can find information on calculating the number of units in different drinks here


Drinking behaviour is very much habitual. If you change the whole routine of an evening, you are much less likely to drink, or to drink less, than if you stick to the old routine but try to drink less alcohol.

For example, If you normally go from work straight home, , try squeezing in a relaxing nurturing activity like a yoga or meditation class, a swim or  a walk. If you can relax a little before you arrive home, or take some time out as soon as you arrive home, you will drink less. The more you can mix up your normal routine, the less you will be cued to drink and the easier it will be to naturally drink less or stick to your new goal.


Always eat something before drinking anything. Not only does this give protection to your stomach, liver and brain from the toxic effects of alcohol, it also will supress your desire to drink, curb any cravings and fill you up. It’s much easier to stick to your goal.


This goes without saying, the later you can start to drink, the less time there is to fill and actually you may find you have ‘gone past it’ (which is perfectly okay. Just because you made a choice to drink doesn’t mean you can’t change your mind and drink less or nothing)


I’m a huge advocate of storing zero alcohol at home, and yes that goes for the vintage wine and the single malt unless it’s well and truly out of sight in the cellar or a cupboard. If you must have any booze at home, keep it very much out of sight.

It’s much easier to control what you drink at home if you only buy in what you choose to drink for that day on the day. Measure out, or count out, all you need for that day before you start drinking, and ideally tip the excess away. If it’s not there, you can’t go over your limit.

The mini bottle of wine you can buy from the supermarket can come in very handy here if you are a wine drinker.

There may be some wastage, but much better it’s down the sink than straining your liver and harming your nervous system. Your health and happiness is much more important than your money.

Start implementing some or all of these actions today to regain control over your drinking.

Keep a drink diary you chart your progress day by day.

Look out for Part 2 of this blog tomorrow, Actions 6-10 including Mindful Drinking.

If you have concerns about your drinking and would like help and support to regain control, contact me to discuss your particular needs in confidence on 01244 470181 or email me at

*If you have a heavy or regular daily drinking problem, it can be dangerous to suddenly stop drinking or make major cut backs to you drinking without medical supervision. If you have are unsure seek medical advice before making any changes to your alcohol intake

** The above content is information only. It is not intended to be or to replace medical advice.


Dr Emma Rae Rhead Hypnotherapy Chester
Effective Hypnotherapy and Psychotherapy with a Qualified Medical Doctor.
Call 01244 470181 or email