Signs You Need More Help to Cut Back on Drinking

Many people decide to cut back or quit drinking at the start of the year, whether as a New Year’s resolution, a short break, or an attempt to drink in moderation. But for some, those efforts don’t go as planned.

If you’ve tried to reduce your drinking but found yourself slipping back into old habits, it may be a sign that you need more support. This doesn’t mean you’ve failed—it just means quitting or cutting back is harder than you expected.

Here are key signs that it’s time to get help, along with what you can do next.

1. You Keep Making Rules for Yourself—But Struggle to Follow Them

Many people try to control their drinking by setting limits, such as:

• “I’ll only drink on weekends.”

• “I’ll stop after two drinks.”

• “I won’t drink alone anymore.”

  
  

But if you find yourself breaking these rules often, or justifying “exceptions,” it may be a sign that cutting back is harder than it should be.

2. You Quit for a While—But Keep Going Back to Drinking

Some people successfully quit for weeks or months, only to start drinking again and struggle to regain control. This cycle can be frustrating, especially when you genuinely want to cut back but find yourself right back where you started.

If this keeps happening, it’s worth asking:

• What triggers you to start drinking again?

• Are you addressing the reasons you drink, or just trying to stop?

• Do you have the right support in place to make lasting change?

  
  

3. You Drink to Cope with Stress, Boredom, or Difficult Emotions

Many people drink as a way to:

• Unwind after work

• Manage stress or anxiety

• Escape boredom or loneliness

If alcohol feels like a solution rather than a choice, it may be time to look at healthier ways to cope. Drinking to manage emotions can create a cycle that’s difficult to break without support.

4. Cutting Back Feels Harder Than You Expected

Some people assume that quitting or moderating will be easy—until they try. If you’ve noticed:

• Cravings or irritability when you don’t drink

• Struggling in social situations without alcohol

• Feeling like something is missing when you don’t drink

These could be signs that alcohol plays a bigger role in your life than you realised. The good news? With the right strategies, cutting back can feel easier and more sustainable.

5. Friends or Family Have Noticed Your Drinking Patterns

If someone close to you has:

• Mentioned concern about your drinking

• Noticed you drinking more than usual

• Made a comment about you cutting back

It might be time to reflect on whether drinking has become more of an issue than you thought. Often, loved ones see changes before we do.

What to Do Next If These Signs Feel Familiar

If you’ve tried to cut back but keep struggling, you don’t have to figure it out alone. Getting help doesn’t mean going to rehab—it just means finding the right kind of support for you.

1. Get Structured Guidance

Having a clear plan and accountability can make all the difference. Reset My Future’s 12-week one-on-one coaching program helps people:

• Stop drinking or cut back in a way that works for them

• Learn strategies for handling cravings and triggers

• Build confidence in social situations without alcohol

2. Identify What’s Holding You Back

Many people focus on quitting alcohol without looking at why they drink in the first place. Working with a coach or recovery professional can help you figure out:

• What triggers your drinking

• What habits need to change

• How to build a future where alcohol isn’t in control

3. Take the First Step—Even If It’s a Small One

Change doesn’t have to happen overnight. Whether you decide to talk to someone, cut back gradually, or try a structured program, the most important step is taking action.

If you’ve tried to cut back on drinking but keep running into the same struggles, it might be time for a different approach. Real change happens when you have the right tools and support—and that doesn’t mean you have to go to rehab.

Reset My Future’s 12-week program is designed for people who want a structured, private, and realistic approach to stopping drinking or taking control of their habits.

Book a free consultation today to explore what support looks like for you.