For many of us, alcohol is part of everyday life. It shows up at celebrations, at the end of the busy working week, or as a way to unwind after a long day.
But these days, more people are starting to take a closer look at how, when and why they drink. Not necessarily to stop drinking altogether, but to better understand what role alcohol plays in their lives and whether that relationship still works for them.
So how do you know if it’s working for you and if it might be worth making a change?
Is there a ‘safe’ level of drinking?
It’s a question a lot of us are asking but the answer may not be what you expect. Current evidence shows that alcohol is directly linked to a wide range of health conditions, opens in a new tab, including several types of cancer, as well as heart disease, stroke and liver disease.
Hello Sunday Morning, opens in a new tab CEO, Dr Nicole Lee, explains: “We now know that alcohol not only increases risk, but it actually causes some diseases. There are at least seven types of cancer directly linked to alcohol.”
This is why health advice has shifted in recent years. Rather than a completely ‘safe’ level, it’s more accurate to think in terms of lower risk and higher risk drinking.
That doesn’t necessarily mean you need to stop drinking entirely. But it does mean it’s worth being aware of how much and how often you drink and what that might mean for your health over time.
Why it can be hard to notice your drinking habits
For many people, drinking doesn’t feel like a conscious decision. It’s often part of a routine – a tipple while cooking dinner, a glass of wine to unwind with your favourite tv show or a few drinks with the team after work on a Friday.
Over time, these patterns can become automatic.
“If it’s just something you do without thinking, that’s when it becomes automatic rather than mindful,” Nicole says.
This doesn’t mean there’s necessarily a problem. But it can make it harder to step back and notice how often alcohol is showing up in your day-to-day life.
Is your relationship with alcohol working for you?
There’s no one-size-fits-all relationship. Everyone’s circumstances, preferences and health goals are different.
But there are some common signs that your relationship with alcohol may not be working for you:
You’re drinking out of habit rather than choosing to drink
You find it hard to take a break even if you want to
You rely on alcohol to cope with stress or emotions
You find it hard to control how much you drink.
One simple way to check in is to take a short break and see how it feels.
“If you try a month off and can’t get through it, that can be a sign the alcohol might own you rather than the other way around,” says Nicole. “It’s less about judgement and more about understanding where you’re at.”
Why more people are cutting back
Across Australia, overall alcohol consumption has been gradually declining, opens in a new tab, particularly among younger people.
At the same time, many adults are becoming more intentional about their drinking, even if they’re not giving it up entirely.
For Shea, a member of the Hello Sunday Morning community, that shift began with personal reflection. “I started to look at alcohol differently and think more about my relationship with it.”
What followed was a gradual change, including taking time off from drinking altogether. “I thought it would be difficult, but it was actually easier than I expected.”
For others, the motivation might be different. Better sleep, more energy, improved mental wellbeing or simply wanting to feel clearer day to day.
The role of environment and social norms
Our relationship with alcohol is shaped by what we see around us. For many of us, drinking is a normal part of social life from a young age – a bottle of wine on the table at night with dinner, a few beers at the Sunday BBQ or cocktails at Christmas.
As Shea reflects: “It was just normal. It’s what you did without really thinking about it.”
That can make your drinking habits harder to question later on.
At the same time, social environments can also play a positive role. Supportive friends, family or communities can make it easier to try something different, whether that’s cutting back or taking a break from drinking.
Are alcohol-free alternatives helpful?
Non-alcoholic drinks have become much more widely available in recent years and for many people, they can be a useful way to reduce alcohol intake.
They allow you to maintain the social aspect of having a drink, without relying on the alcohol itself.
“They can help people keep the social structure while reducing how much they drink,” says Nicole.
However, they’re not always the right choice for everyone. People with more serious alcohol dependence may find these drinks can trigger alcohol cravings, so it’s important to speak with your health professional who can provide guidance depending on your situation.
Small changes can make a difference
If you’re thinking about changing your drinking habits, it doesn’t have to be all or nothing.
Often the most effective approach is to start small and build from there.
Nicole suggests:
Having a few alcohol-free days each week
Trying a short break, like Dry July, opens in a new tab
Alternating alcoholic and non-alcoholic drinks
Checking in with yourself before reaching for your usual drink.
These small shifts can give you a better sense of what works for you and how your body responds.
If you’re curious about where to start with better understanding your relationship with alcohol, check out Hello Sunday Morning, opens in a new tab to learn more about their free and anonymous support options.
A more balanced way to think about it
Cutting back on how much you drink isn’t always about hard and fast rules. It’s about awareness and choice.
As Nicole says, “We’re always balancing the risks with the benefits.”
Understanding that balance puts you in a better position to make decisions that support your health, your lifestyle and what matters most to you.
And sometimes, just paying a little more attention is the first step in the right direction.
If you’re in crisis or immediate distress, please call Lifeline Australia on 13 11 14 or call 000. The information on this page is general information and should not be used to diagnose or treat a health problem or disease. Do not use the information found on this page as a substitute for professional health care advice. Any information you find on this page or on external sites which are linked to on this page should be verified with your professional healthcare provider.
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Hello Sunday Morning
Hello Sunday Morning is Australia's largest online alcohol support community, helping people change their relationship with alcohol through evidence-based tools and peer support. Their free digital platform, Daybreak, is available 24/7, providing anonymous support whenever and wherever it's needed. nib foundation has partnered with Hello Sunday Morning since 2014, supporting various digital tools to help people change their drinking habits. This has included:
The development of their first mobile app in 2015
Personalised guidance via a Care Navigator
My Drink Check - helps people assess their drinking risk and take the first step toward change
Drink Tracker - supports individuals to set goals, track and modify their drinking behaviour
Hello Change - a self-paced online program that helps people build practical skills and confidence to change their relationship with alcohol and foster lasting change.