Understanding drugs and alcohol
Find out how much is too much and how to cut down
Video: 8 simple ways to take control of your drinking
Video transcript
Drink coach animation explaining 8 simple ways to take control of your drinking
Each sentence includes a graphic for illustrative purposes only which supports the text.
8 simple ways to take control of your drinking
- Know your units. It’s safest not to drink more than 14 units of alcohol per week. That’s around 6 medium (175ml) glasses of wine or 6 pints of 4% beer.
- Have a plan. The DrinkCoach app can help you set it and stick to it. There are ways to make it easier – see what works for you
- Make it a smaller one. Enjoy a drink, but go for smaller sizes.Try bottled beer instead of pints or a small glass of wine instead of a large one.
- Have a lower-strength drink. Swap strong beers or wines for ones with low alcohol.You’ll find this information on the bottle.
- Stay hydrated. Have a glass of water before you have alcohol.And alternate alcoholic drinks with water or other non-alcoholic drinks.
- Find other ways to relax. Alcohol can make stress and anxiety worse.Exercise and hobbies are a great way to relax and unwind.
- Take a break. It’s recommended to have at least three drink-free days each week.
- Don’t be alone. Search for: Alcohol support on Oxfordshire.gov.uk
How much is too much?
The NHS alcohol guidelines recommend no more than 14 units of alcohol a week, spread evenly across three days or more. That’s roughly six pints of lager (4% strength) or six 175ml glasses of wine (13% strength).
If you’re drinking more than this regularly, it may be time to seek help.
Pregnant women and women trying to conceive should avoid drinking alcohol. Drinking in pregnancy can lead to long-term harm to the baby, and the risk increases the more you drink.
Signs of alcohol dependence include:
- Feeling shaky, sweaty, or sick when you don’t drink
- Drinking more over time to get the same effect
- Struggling to cut down or stop drinking
- Difficulty sleeping
This often leads to "relief drinking" to avoid withdrawal symptoms.
Not sure if you’re drinking too much? Take the DrinkCoach test
This quick and easy tool asks a few simple questions about your drinking habits and gives you a personalised score.
It will help you understand your drinking level, whether it could be affecting your health, and what steps to take next—whether that’s self-help tips or professional support. It only takes two minutes to find out!
Impacts of alcohol
Drinking too much alcohol can harm your health in many ways. It can:
- damage your liver, heart, and other organs
- increase your risk of depression, anxiety, and sleep problems
- affect your relationships, work, and everyday life.
Benefits of cutting down:
The immediate effects of cutting down include:
- feeling better in the mornings
- being less tired during the day
- better looking skin
- feeling more energetic
- better weight management
Long-term benefits include better mood, improved sleep quality, better concentration and judgement and reduced risk of disease such as cancer, liver and heart disease.
Cutting down safely
If you’re drinking above the recommended guidelines, visit the NHS website Tips on cutting down for practical tips to reduce your intake. Support services are also available.
If you are dependent on alcohol, cutting back suddenly can be dangerous. If your drinking is impacting your work, health, social relationships or day-to-day life, support is available from our community services to reduce your drinking safely.
Supporting partners
