Sometimes, life gets hard.

Decide when you will and won’t drink. Maybe you only drink in social settings or after 5 p.m. Try to set aside at least one day a week that’s alcohol-free.

Choose lower-proof or non-alcoholic drinks. Try a pilsner instead of an IPA, or check out the mocktail menu.

Decide how much you will drink. Aim for a buzz instead of a binge. A good rule of thumb is no more than one alcoholic drink an hour.

Sneak in some water. A glass of water after each drink helps you stay hydrated (and hangover-free).

Make sure to eat before and between drinks.

Ride the wave. Cravings build and then fade. When you’re feeling an urge to drink, remind yourself that the feeling will soon go away. It also can help to eat and drink water.

Avoid triggers. If there is a place or time where you habitually drink, break up your pattern to break the habit. It also helps to keep your house alcohol-free.

Ask, “what do I REALLY need?” If drinking is more than an occasional social thing, it could be masking underlying issues. Check out our tips for dealing with stressors here. Or call or text 988 to talk it through.

Focus on an upcoming commitment: “I’m too busy to be hungover tomorrow” or “I’m driving.”

Position it as temporary: “I’m not drinking tonight.”

Offer an excuse: If you’re not comfortable with a direct “no,” you might say you’re taking medication or that drinking gives you headaches.

Offer support, not solutions: Instead of trying to “fix” the problem, let your loved one know you’re there to listen and support them, without judgment.

Lead with empathy: Approach your loved one with a non-judgemental tone. Share your observations using “I” statements, such as, “I’ve heard about this number 988 that might help.”

Call or text 988: Our specialists will listen to how your loved one’s drinking is impacting you, help you cope, and guide you on how to support your friend or family member.