Attempting Dry January? How to cut down on drinking, according to three experts

Drinking less can improve your mood, improve sleep quality and slim your waistline.

So it's no surprise that tens of thousands of people are deciding to avoid glasses of wine and pints of beer and go sober for Dry January.

But cutting out alcohol completely can be a little scary.

For those not brave enough to quit for a whole month, slowing down and drinking less still has a whole list of benefits.

Here, sobriety coaches and doctors give their advice on how to cut back on drinking without quitting it completely.

Christy Osborne, a London-based sobriety coach and founder of Love life soberrecommends questioning the job alcohol supposedly performs when trying to dial back.

Whether you drink for fun, to relax or as a coping mechanism, Ms Osbourne says you should consider whether alcohol actually does these tasks.

'If you drink to relax, but the next day you suffer from a terrible hangxiety because alcohol increases your adrenaline and cortisol, is alcohol really doing the job you ask it to do?' Ms Osbourne told MailOnline.

She added: 'If you start to discover that alcohol is not helping you, you will start drinking less and more consciously.'

Because excessive drinking has become almost normal in society, going out for a night can be difficult, she says.

To overcome this social barrier, Ms. Osbourne suggests mapping out the entire evening, from what you're going to order to what you're going to say to people when they ask why you're not drinking.

She says: 'Make sure you know what you're going to order, check the menu in advance and always have an easy backup, most places will do a virgin mojito for example.

“Rehearse what you're going to say to people who question your decision. I encourage customers to be honest. For example, “I'm trying to go without drinking for a few days and I notice that I'm sleeping so much better” or “I just need a break.”

Those looking to cut back on alcohol should make sure they're hydrated before grabbing a glass of wine or pint of beer, says Georgia Foster, a therapist in Melbourne. Who manages The drink-less spirit program.

She says: 'Many people are actually dehydrated from drinking coffee or tea, Coca-Cola, etc. during the day.

'So the first glass can drain quickly because the brain thinks the alcohol is going to hydrate, but in reality it dehydrates.'

Ms Foster also advises people to avoid 'automatic drinking', the act of consuming drinks without thinking.

For example, be careful about drinking while you're focusing on other things, like preparing a meal or watching TV, she says.

'Be present when you drink, so sit and enjoy it, taste it and really enjoy it rather than gulping,' says Mrs Foster.

She adds: 'Many people drink emotionally out of habit, but the alcohol keeps them in check, and when they cut back they realize they are controlling it. I think that's the biggest goal for most people.”

Alcohol is known to boost mood as it triggers the body to produce extra dopamine, also known as the happiness hormone.

Ms Foster says people are unconsciously addicted to a dopamine high, unlike alcohol itself.

Therefore, engaging in other activities to improve mood – such as listening to music or watching a funny video – can help reduce alcohol consumption.

Dr. Richard Piper, CEO of Alcohol change UKrecommends Making a plan before a social event can help reduce the chance of binge drinking.

“Whether it's sticking to non-alcoholic alternatives or practicing what you're going to say when you're offered a drink, make sure you have a plan in place,” Dr. Piper to MailOnline.

More alcohol-free evenings is a way to break the link between a drink and pampering yourself, he explains.

The NHS recommends that adults drink no more than 14 units per week – that's 14 individual shots of spirits or six pints of beer or one and a half bottles of wine.

Many people use alcohol to relax and experts say if you want to cut back, finding another way to relax and enjoy yourself is key

Dr. Piper says: 'Many of us use alcohol as our favorite way to have fun, de-stress or treat ourselves.

'So this is a great opportunity to break the association between alcohol and self-indulgence as you travel through the month.

'Instead of a glass of wine or a pint, have or do something else that you enjoy.'

Tracking your progress, through an app or a diary, is also a great motivator that helps you stay focused. Notice how much money you've saved and how many calories you've saved just by not drinking so much, says Dr. Piper.

Health chiefs drink no more than 14 units of alcohol per week to reduce the risks of alcohol-related harm, such as cancer, heart and liver disease. This is equivalent to six pints of beer or ten small glasses of wine.

However, Alcohol Change warns that suddenly stopping alcohol if you are clinically dependent can be very dangerous.

People who are clinically dependent on alcohol could die if they suddenly stop drinking altogether, the charity warns.

Alcohol Change says: 'If you experience seizures, shaking hands, sweating, seeing things that aren't real, depression, anxiety or sleep problems after a period of drinking and sobering up, you may be clinically dependent on alcohol and you should not do it suddenly. , stop drinking completely. But you can still take control of your drinking.

'Speak to a GP or local alcohol service, who can offer you help to safely reduce your alcohol consumption.'

DO YOU DRINK TOO MUCH ALCOHOL? THE 10 QUESTIONS THAT REVEAL YOUR RISK

A screening tool commonly used by medical professionals is the AUDIT (Alcohol Use Disorders Identification Tests). The ten-question test was developed in collaboration with the World Health Organization and is considered the gold standard in determining whether someone has alcohol abuse problems.

The test is reproduced here with permission from WHO.

To complete it, answer each question and record the corresponding score.

YOUR SCORE:

0-7: You are within the reasonable drinking range and at low risk for alcohol-related problems.

More than 8: Indicate harmful or dangerous drinking.

8-15: Medium risk level. If you drink at your current level, you risk developing problems with your health and life in general, such as at work and in your relationships. Consider cutting back (see below for tips).

16-19: Higher risk of complications from alcohol. At this level it can be difficult to cut back on yourself because you may be dependent and therefore need professional help from your GP and/or a care provider.

20 and older: Possible dependency. Your drinking is already causing problems, and you could very well be dependent. You should definitely consider quitting gradually or at least reducing your alcohol consumption. You should seek professional help to determine your level of dependence and the safest way to quit alcohol.

Severe dependence may require medically supervised withdrawal or detox in a hospital or specialized clinic. This is due to the likelihood that severe alcohol withdrawal symptoms will occur during the first 48 hours, requiring specialist treatment.