Reset, refresh and reduce alcohol this New Year
CUTTING health risks, losing weight, more energy and better mental health. They’re the benefits of reducing alcohol at the top of New Year resolutions for a body and mind reset this January.
Taking time off alcohol in January or cutting down if you do drink, and more drink free days are important ways to reset and reduce your risks in 2026.
A survey by Balance found that 1 in 3 (34%) of people who drink alcohol in the North East had tried to cut down in the previous 12 months, and of those:
- 39% were motivated to prevent future health issues
- 38% wanted to feel healthier
- 33% wanted to lose weight
- 28% wanted to save money
- 19% were motivated by improving mental health and 23% don’t like the way alcohol makes them feel
Just like tobacco, alcohol is toxic. Regular drinking increases the risk of seven types of cancer, liver disease, heart disease and stroke. Alcohol is also a depressant and can harm your sleep and mental health.
The best way to reduce your risk is to cut down how much and how often you drink drinking:
- Drink no more than 14 units a week to stay “low risk” (about six glasses of wine, six double spirits or six pints of lager a week) spread out over several days.
- Take at least three drink free days a week to give your body a break.
Visit ReduceMyRisk.tv to see how your drinks add up and find out about ways to cut down
Susan Taylor, Head of Alcohol Policy for Balance, said: “Reducing alcohol consumption is always near the top of many people’s New Year resolutions. It can be hard to break drinking habits but reducing your drinking not only reduces your risks but also brings so many life-changing positives for you and your family.
“Taking a month off alcohol is a great way to kick off benefits that can last all year around. Reducing your drinking can help you lose weight, bring you better mood and more energy.
“You can also say goodbye to that tired sluggish feeling the day after drinking. Better still, all of this can actually save you money.”
Mum to three, Sarah from Durham, is living her best life – she’s got a good job as an office manager, she’s in a happy relationship and she’s about to take part in her first ultra-marathon event. These are all things that she couldn’t have imagined a few years ago when she was drinking every day.
Sarah started drinking age 12 with her friends – hanging around outside the corner shop and asking adults to buy alcohol for her. She would save up her lunch money and use it for alcohol. She continued drinking through her twenties and into her early thirties, then Covid hit. She found that lockdown escalated her drinking.
Sarah says: “I was drinking to escape. I never drank because I liked the taste – I drank to get drunk and escape my reality.
“I started suffering really badly with very low mental health after drinking. I didn’t have any energy, I always felt groggy and I was worried I had the potential to turn into my dad who is an alcoholic.
“Every time I was drinking, I was getting blackout drunk – I couldn’t just have one or two. This happened on a work night out when I’d just started a new job. The shame, embarrassment and anxiety I felt the next day was horrible.
“I realised I was going to have to stop or I could jeopardise everything.
“I cut-out alcohol on New Years Day 2022 – it’s been tough, but everything has changed for the better now. I’d encourage anyone to use the New Year to cut down or take a break from alcohol!”
The money Sarah saved from not buying alcohol, she used to pay for therapy to address the reasons she was drinking. This really helped her to see that she was using it as a coping mechanism. Now she has other healthier coping mechanisms such as running.
She said: “I’ve been running for about a year now and I recently competed in my first ultra-marathon event. It’s amazing to have the energy and drive to take part in a big event.
“I’ve also joined Sober Socials which is a Facebook group in the North East where you can meet-up and socialise without alcohol. We do lots of activities from sea dips to hiking and it’s really helped me to see that you can enjoy yourself and socialise without alcohol.
“I’d urge anyone who thinks that alcohol is having a negative impact on their life to cut it out – if I can do it then you can too.”
Laurie Parker, 39, lives in Newcastle, knows first-hand how alcohol can become part of daily life.
“From my early teens, drinking was always around me,” she says. “By my final detox, I was drinking two or three bottles of wine a night, sometimes half a litre of vodka on top. I didn’t think I could stop, but I knew if I didn’t, I wouldn’t make 40.”
With support from her husband, family, and professional services, Laurie gradually reduced her drinking and rebuilt her life. She emphasises the importance of finding the right support and taking small steps. “Recovery isn’t one straight path. You must find what works for you – but you can’t do it alone.”
Today, Laurie shares her story to encourage others to reflect on their drinking. “Even if you think you’re only having a glass or two, ask yourself why. If your drinking’s creeping up, talk to someone. You don’t have to lose everything to change everything. I’m proud of recovery – it’s not glamorous, but it’s real.”
Jane Curtis from Waythrough, the alcohol support service, has this advice for anyone looking to reduce their drinking, along with signs to watch for and where to get help.
“If you’re worried about your drinking, the first step is to become aware of how much you are drinking,”
“Using measured portions can help you track your units of alcohol. Delaying the time you start drinking can also break unhealthy habits. For example, if you usually start at 6 o’clock, try delaying by an hour. It might not seem like much, but it can give you a bit of extra control.”
“If you drink, take your time with drinks. Drink slower and try alternating with a soft drink or a glass of water. Aim to have alcohol-free days each week—it gives your body a chance to recover.”
Jane also explains the common signs that alcohol intake may be becoming a problem: “Notice if you’re increasingly looking for opportunities to drink—whether it’s to unwind after a stressful day, or to celebrate a good day. Paying attention to behaviours like finishing a bottle even when you’ve had enough, feeling anxious about alcohol the next morning, or cancelling plans because of drinking can all be warning signs.”
“If you’re concerned about your drinking, or if friends or family have suggested you might need support, speak to your GP or contact your local drug and alcohol service,” Jane advises.
“These services have trained staff who can provide safe, practical advice on how to cut down. The important thing is to reach out early—but it’s never too late to get help.”