Find the job alcohol is doing
“Stress” can mean needing to slow racing thoughts, mark the end of work, avoid a feeling, sleep or make social contact easier. The alternative has to answer the same need. A generic instruction to relax is rarely enough.
Map the loop
- Cue: What happened immediately before the urge?
- Need: What change are you hoping the drink will create?
- Routine: Where, when and with whom does drinking usually begin?
- Short result: What changes for the next hour?
- Later cost: What happens to sleep, mood, money, relationships or tomorrow?
Build a ten-minute alternative
Choose something small enough to do at the cue: leave the work area, eat, shower, walk, call someone, put on a familiar programme, use a breathing exercise or make a non-alcoholic drink. Delay does not require a lifetime decision. It creates enough space to choose rather than react.
Change the environment
- Keep alcohol out of the most automatic place.
- Do not start drinking while still doing the stressful task.
- Tell one person which cue you are changing.
- Plan alcohol-free activities at the time the loop usually begins.
- Address the source of stress where possible, including workload, money, sleep, conflict or isolation.
The Australian Department of Health guidance recommends identifying triggers, planning strategies, finding alcohol-free activities and asking supportive people for help.
Use HeelClick for the plan, not treatment
For a planned night out, HeelClick can keep a drink limit, leave time and reason for tomorrow in view. It does not treat stress, anxiety, trauma or alcohol dependence. A repeated coping pattern needs support beyond an app.
Make a plan with HeelClick ↗When to bring in professional support
Speak to a health professional if alcohol feels necessary to cope, sleep or function, if the amount is increasing, or if attempts to change keep failing. If you may be dependent, do not stop suddenly without medical advice because withdrawal can be dangerous. Read when and where to get help.