© Shutterstock

Increased drinking among Americans -

The trend has continued with the lifting of restrictions. An August 2021 study by mindful drinking program Cutback Coach showed that 80% of Americans reported drinking as much or more as three months previously, and 25% said they were drinking more.

© Shutterstock

A desire to cut back -

The Fall 2021 State of Drinking in the US study showed that, while people were drinking more frequently and in greater volume, almost half of all drinkers wanted to cut back.

© Shutterstock

A mindful approach -

Traditional attitudes towards drinking have often involved an 'all or nothing' approach. Mindful drinking encourages people to make sure they enjoy each drink, are aware of their habits, and stick within limits that make drinking a pleasure and not a problem.

© Shutterstock

Party season -

Party season brings with it a whole host of opportunities to raise a glass with friends, family, and colleagues. But while letting your hair down feels particularly sweet in the wake of pandemic restrictions, good times can go bad quickly after a few too many.

© Shutterstock

Know your limits -

A mindful drinking approach involves setting limits, and sticking to them. Establishing dry days each week is a key component of mindful drinking, too.

© Shutterstock

Enjoy every sip -

Just as practicing mindfulness meditation encourages people to appreciate the present moment, mindful drinking encourages people to savor every sip.

© Shutterstock

Drinking for stress relief -

Many people surveyed for the Cutback Coach study cited stress and anxiety as the main reason for drinking, with 70% of respondents saying they drank to unwind.

© Shutterstock

Anxious after-effects -

But while drinking can relieve stress in the short term, it can significantly increase anxiety once the effects have worn off. From a racing heart and unfocused mind the 'morning after' to concerns about blackouts and inappropriate behavior, post-drinking anxiety can feel oppressive—and lead to a spiraling drinking habit.

© Shutterstock

Alternate with soft drinks -

Mindful drinking programs such as Cutback Coach recommend alternating alcoholic drinks with soft drinks or water on a night out. If peer pressure is an issue, consider this: most people won't even know there's no alcohol in your mixer!

© Shutterstock

Less stress at home -

The payoff for this moderated approach can be significant. Family time can feel more relaxed and less stressful, and nights out will be memorable for all the right reasons.

© Shutterstock

More free time -

Another major payoff is that, with no mornings lost to hangovers, you'll feel like you have more time to enjoy life. Increased energy, a boosted immune system and more inclination to exercise are all positive effects of a mindful drinking approach.

© Shutterstock

Drinking alone? -

Drinking alone was once considered a warning sign of a drinking problem, but has now become almost the norm. More than 80% of people interviewed by Cutback Coach said most of their drinking happened at home, and nearly 35% said they have been drinking alone more frequently than before the pandemic.

© Shutterstock

Enjoying a drink -

Many proponents of mindful drinking recommend a move away from automatically reaching for a glass of wine to unwind, and instead keeping it as something to appreciate on a special occasion.

© Shutterstock

Healthier approach -

Research shows that establishing a more mindful approach to drinking can lead to better sleep, reduced anxiety, and an improved sense of well-being.

© Shutterstock

Track drinks like calories -

Apps for tracking calories burned and consumed have been popular for years! And while there are different ways to approach mindful drinking, many apps and programs provide tools for tracking each drink.

© Shutterstock

Alcohol accountability -

Just as fitness watches help keep people accountable for their exercise goals, the simple act of recording each drink can cut the urge to automatically reach for another once your glass is empty.

© Shutterstock

A clear head -

Without the blurry head that can come during and after drinking, there's more time to switch off, relax, and enjoy spare moments to think clearly about any issues that may have led to stress-related drinking in the first place.

© Shutterstock

Increased focus -

Cutting back on drinking can lead to a more productive work life, with increased focus, better memory, and increased concentration all positive side effects of reducing your alcohol intake.

© Shutterstock 

Financial benefits -

If you regularly hit the bar for big nights out, cutting down on drinking is going to help you reap a whole lot of financial rewards. There's no shame in calling it a night after a couple of drinks rather than getting another round in at midnight!

© Shutterstock 

A unified approach -

Taking a unified approach to mindful drinking can be key to making it a success. Tell your partner, best friend, or family members about your healthy new direction, and encourage them to join you.

© Shutterstock

Fewer arguments -

The inhibition-lowering effect of alcohol can be part of its appeal. But the same substance that encourages shy types onto the dancefloor can also lead to arguments. If you and your partner both drink, cutting back could make for a more harmonious home life.

© Shutterstock 

Alcohol-free drinks -

If cocktail-making became a pleasure during the pandemic, try mixing up a few mocktails. By splashing out on some fancy mixers and playing around with flavors, you can get a similar sense of enjoyment without the booze.

© Shutterstock

A growing movement -

The mindful drinking movement had been steadily gaining traction even before the pandemic upended people's drinking habits. Club Soda, a UK-based mindful drinking organization, was founded in 2015 and began running increasingly popular mindful drinking festivals in 2015.

© Shutterstock

Alcohol-free drinks -

Club Soda encourages people to reach for low-alcohol or alcohol-free drinks at social events, reducing the sometimes automatic assumption that having a good time means consuming alcohol.

© Shutterstock

Low-ABV drinks -

The market for low-ABV (alcohol by volume) drinks is a booming one, with new craft beers, infusions, and low-alcohol spirits cropping up all the time. Mindful drinkers don't need to stick to water!

© Shutterstock 

Mix up your socializing -

If meeting up with friends usually involves a glass, or bottle, of wine, don't be afraid to suggest something different. Shaking up your socializing habits can be a good thing!

© Shutterstock

Coffee conversation -

If you normally meet friends at a bar, or bring a bottle to each others' houses, try something as simple as arranging to meet at a coffee shop instead. If people around you are sipping lattes rather than margaritas, the instinct to grab a boozy drink is much less likely to kick in.

© Shutterstock

You're not a party pooper -

Drinking mindfully doesn't mean being a party pooper. Quite the opposite—by remaining in control of your drinking at social events, you can enjoy the buzz and curb your intake before it descends into messiness and morning after regret.

© Shutterstock

A fresh approach -

Ultimately, mindful drinking is about taking a fresh approach to your alcohol consumption. Instead of a reductive 'all or nothing' approach, it's about making sure each drink is an enjoyable experience, and that drinking doesn't impact your life in a negative way. Cheers to that!

Sources: (Cutback Coach) (Club Soda) (Healthline)

See also: The best steps towards ultimate self-care

© Shutterstock