How to cut down on alcohol – and why it matters

Learning how to cut down on alcohol is an effective way to reduce your risk of breast cancer — and Alcohol Awareness Week is the perfect time to start.

What does your Friday night glass of wine have to do with breast cancer? Well, more than you might think.

In the UK, around 8% of female breast cancer cases — that’s roughly 4,400 women each year — are linked to alcohol consumption. And it’s not just heavy drinking that increases your risk. Any amount of alcohol – even as little as one drink a week – can increase your chances of developing breast cancer.

But don’t worry, we’re here to help. At Breast Cancer UK, we want to empower people to make informed choices that reduce their risk — and that includes learning how to cut down on alcohol.

We know it’s not always easy to cut down on alcohol. Alcohol is often woven into our routines and social lives, so reducing our consumption can feel like a challenge – even when we want to succeed. That’s why we’re using Alcohol Awareness Week to share our top tips to help you explore making more informed choices around your alcohol intake – and sticking to them.

Our top tips

Here are six strategies to help you stay focused, motivated and confident in your decision to cut back:

Remind yourself why

When motivation dips, it helps to have your reasons front and centre. Write down all the benefits you’re aiming for — better sleep, more energy, lower breast cancer risk — and put that list somewhere you’ll see it daily to remind yourself why you started.

Spot (and swap) your triggers

What usually makes you want a drink? Is it the routine of unwinding with a glass of wine after work or popping a cork to celebrate with your friends on a Friday night? Identify those patterns and try replacing them. Make sure alcohol is out of sight at home and have alcohol-free alternatives (like the mindful cocktails in our FREE Ditch the Drink eBook!) on hand instead. Switching wine for a workout can also be a great way to unwind – and brings extra health benefits (did you know that exercise can reduce your breast cancer risk by around 20%?).

Plan your comebacks

Peer pressure can be tough – but being prepared with what you’ll say if you’re offered a drink means you’re not caught off-guard. Here are some of our favourite ways to say “no thanks”:

• I’m taking a break from drinking right now
• I want to wake up fresh tomorrow
• I’m driving tonight
• I’m challenging myself to cut down and feel great for it!

Switch up your socialising

Avoiding alcohol doesn’t mean avoiding your friends – think of it as an exciting opportunity to find new ways to socialise where drinking isn’t the focus. Suggest coffee in a cute café, a scenic walk, a cinema date, or search for new events in your local area like fitness classes, a book club or pottery painting!

Celebrate mini milestones

Take things one day at a time. You’re more likely to succeed if you set small, achievable goals and reward yourself as you go. Had a sober weekend? Treat yourself to something sweet, a new book or that jacket you’ve had your eye on for ages. Small wins lead to big progress!

Share with your circle

Tell those close to you that you’re not drinking. It’s easier to feel supported when the people around you understand your goals. That way, you won’t have to keep explaining yourself and it takes the pressure off making excuses because they’ll know not to offer you a drink out of habit. Plus, it always helps to have a few cheerleaders in your corner when others are drinking.

Small changes, big impact

The benefits don’t end with breast cancer prevention. Choosing to avoid or cut down on alcohol can also improve your sleep, mood and overall wellbeing.

Alcohol Awareness Week is the perfect opportunity to re-evaluate your relationship with alcohol and start taking steps towards a healthier, happier future.

Ready to start your alcohol-free journey? Take our quiz to get your personalised alcohol-based email series sent straight to your inbox.

If you need help now:

• Your GP is your first port of call for alcohol problems. They will be able to provide confidential advice and refer you for extra support.

You can also find support remotely:

• Drinkline, is a free, confidential helpline for people who are concerned about their drinking, or someone else’s. Call 0300 123 1110 (weekdays 9am–8pm, weekends 11am–4pm)