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Exploring Holistic and Natural Methods to Cut Back on Drinking
Drinking Less

Exploring Holistic and Natural Methods to Cut Back on Drinking

June 26, 2024
8 min read
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A team of researchers and psychologists who specialize in behavioral health and neuroscience. This group collaborates to produce insightful and evidence-based content.
June 26, 2024
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Certified recovery coach specialized in helping everyone redefine their relationship with alcohol. His approach in coaching focuses on habit formation and addressing the stress in our lives.
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Recognized by Fortune and Fast Company as a top innovator shaping the future of health and known for his pivotal role in helping individuals change their relationship with alcohol.
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Reframe Content Team
June 26, 2024
8 min read

In recent years, the focus on healthier living has driven many individuals to explore alternative approaches for reducing alcohol consumption. Embracing holistic and natural methods can be an effective and sustainable way to cut back on drinking. This article delves into various strategies that can help you reduce your alcohol intake while promoting overall well-being.

Understanding the Holistic Approach

Exploring Holistic and Natural Methods to Cut Back on Drinking

Holistic approaches consider the whole person—body, mind, and spirit—in the quest for better health. When applied to drinking habits, this means addressing the underlying causes of excessive alcohol consumption and finding healthier ways to cope with stress, socialize, and enjoy life.

Mindful Drinking

Mindful drinking involves being fully present and conscious of your drinking habits. It encourages you to pay attention to why, when, and how much you drink. By practicing mindfulness, you can make more intentional choices about alcohol consumption.

For example, mindful drinking helps individuals better understand their relationship with alcohol, highlighting triggers that lead to drinking and finding healthier ways to cope. This approach provides a strong foundation for reducing alcohol intake by promoting conscious decision-making.

Small Habit Changes

Implementing small yet effective habits can significantly impact your drinking patterns. Small changes, such as opting for a non-alcoholic beverage first or setting limits on how much you drink, can add up over time.

According to an article on small habits, focusing on tiny habits and implementing them into your daily routine can lead to significant positive changes. These habits compound over time, making it easier to achieve larger goals like reducing alcohol consumption.

Natural Methods to Reduce Alcohol Consumption

Herbal Supplements

Certain herbal supplements are known to help reduce cravings for alcohol and support liver health. Milk thistle, dandelion root, and kudzu are popular choices. These herbs can aid in detoxification and provide support during the process of cutting back on drinking.

Nutrition and Hydration

Maintaining a balanced diet and staying hydrated are essential for overall health and can also help reduce alcohol cravings. Consuming foods rich in vitamins and minerals, particularly B vitamins and magnesium, can support your body during the reduction process.

Exercise and Physical Activity

Regular physical activity can be a powerful tool in reducing alcohol consumption. Exercise releases endorphins, which can improve mood and reduce the desire to drink. Activities like yoga, running, or even walking can serve as healthy alternatives to drinking.

Meditation and Relaxation Techniques

Stress is a common trigger for drinking. Incorporating meditation and relaxation techniques into your daily routine can help manage stress and reduce the urge to consume alcohol. Practices such as deep breathing, progressive muscle relaxation, and mindfulness meditation can be particularly effective.

Social Strategies and Support Systems

Building a Support Network

Having a strong support network can make a significant difference in your journey to reduce alcohol consumption. Surround yourself with friends and family who understand your goals and can offer encouragement and accountability.

Finding Alternative Social Activities

Socializing often involves alcohol, but finding alternative activities can help you cut back. Consider organizing social events that don't revolve around drinking, such as hiking, going to a movie, or hosting a game night.

Setting Boundaries

It's important to set boundaries with people and situations that may trigger excessive drinking. Politely declining invitations to events where heavy drinking is expected or leaving early if you feel uncomfortable can help you stay on track.

Professional Help and Resources

Counseling and Therapy

Seeking professional help from a counselor or therapist can provide valuable support and guidance. Therapy can help you address underlying issues that contribute to drinking and develop healthier coping mechanisms.

Support Groups

Joining a support group, such as Alcoholics Anonymous (AA) or a similar organization, can offer a sense of community and shared experience. These groups provide a platform to share your journey, gain insights from others, and receive support.

Utilizing Apps and Technology

There are several apps designed to help individuals reduce their alcohol consumption. For instance, the Reframe app offers tools and resources to track your drinking habits, set goals, and stay motivated.


Reducing alcohol consumption through holistic and natural methods can lead to a healthier and more balanced life. By incorporating mindful drinking, making small habit changes, leveraging natural supplements, and seeking support, you can effectively cut back on drinking and improve your overall well-being. Remember, it's important to approach this journey with patience and compassion for yourself, as lasting change often takes time.

Take Control of Your Drinking with Reframe

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol. 

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app today!

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At Reframe, we do science, not stigma. We base our articles on the latest peer-reviewed research in psychology, neuroscience, and behavioral science. We follow the Reframe Content Creation Guidelines, to ensure that we share accurate and actionable information with our readers. This aids them in making informed decisions on their wellness journey.
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