Life’s stresses and emotions can sometimes lead us to rely on alcohol as a coping mechanism. Whether it’s unwinding after work, dealing with anxiety, or managing loneliness, drinking can quickly become an automatic habit rather than a conscious choice.

If you’ve been drinking more than you’d like, you’re not alone. The MESA study, published in BMC Psychology, highlights that stress is a major trigger for increased alcohol consumption, especially among individuals who already drink regularly. The study found that people under acute stress are more likely to consume alcohol impulsively, reinforcing harmful drinking patterns over time.

The good news is that you don’t have to rely on willpower alone to change these habits. With the right mindset shifts, practical strategies, and hypnotherapy-based support, you can successfully replace alcohol with healthier habits and regain control over your drinking.

Why We Turn to Alcohol

Drinking is often a learned response to different emotional triggers, including:

  • Stress & Anxiety – Using alcohol to “take the edge off” after a difficult day.
  • Social Pressure – Feeling the need to drink in social settings.
  • Boredom – Drinking out of habit rather than enjoyment.
  • Loneliness or Sadness – Using alcohol to numb emotions or escape reality.

The problem? Alcohol doesn’t fix the root issue, it only masks it temporarily. Over time, drinking can increase stress levels, disrupt sleep, and negatively impact emotional well-being.

The solution is not just cutting back on alcohol but replacing it with habits that truly support your mental and physical health.

Replacing Alcohol with Positive Habits

Swap Drinking for Hypnotherapy-Based Support

Rather than relying on willpower alone, hypnotherapy works by rewiring subconscious triggers, helping you reduce the urge to drink and regain control. The Feel Amazing App offers four powerful hypnotherapy recordings in the Habit Breaker section:

  • Stop Drinking – Go Sober – Supports a complete shift to sobriety.
  • Take Control of Alcohol – Helps break the cycle of over-drinking.
  • Stop Binge Drinking for Women – Specifically designed to reduce binge drinking patterns in women.
  • Stop Binge Drinking for Men – Targets drinking habits in men and builds long-term control.

Ailsa Frank, hypnotherapist, author, and founder of the Feel Amazing App, explains:

"Drinking is often an automatic response stored deep in the subconscious. Hypnotherapy reprograms these patterns, helping people reduce their drinking naturally without feeling deprived or reliant on willpower."

By listening to hypnosis recordings regularly, your brain learns to respond differently to triggers, making alcohol less appealing over time.

Adopt a New Evening Routine

For many, drinking is linked to evening downtime. Replacing this habit with another relaxing activity can make a huge difference:

  • Swap a glass of wine for a warm herbal tea.
  • Replace TV and drinking with an audiobook or podcast.
  • Try evening hypnotherapy from the Feel Amazing App to unwind without alcohol.

Other calming activities like taking a warm bath, doing gentle yoga, or practicing deep breathing exercises can signal to your brain that it’s time to relax, without needing alcohol.

Make Social Events Work for You

If social drinking is part of your routine, consider:

  • Bringing your own alcohol-free drink to events.
  • Ordering a non-alcoholic option first, it sets the tone for the evening.
  • Suggesting activities that don’t revolve around alcohol, like coffee meetups, exercise classes, or movie nights.

Drinking is often a social habit, and changing your approach to social situations can help prevent triggers while still allowing you to enjoy yourself.

Engage in Physical Activity

Exercise is a natural stress reliever and releases endorphins, which can help reduce cravings for alcohol. Whether it’s a brisk walk, swimming, cycling, or hitting the gym, physical activity helps reset your body and mind.

  • Morning walks or yoga can replace the sluggishness of alcohol with a sense of calm and clarity.
  • Strength training or cardio workouts can channel energy and stress into something productive.
  • Group fitness classes or team sports offer social engagement without alcohol.

Recognise the Benefits of Drinking Less

Instead of focusing on what you're giving up, shift your mindset to what you're gaining:

  • Better sleep – Alcohol disrupts sleep quality, while sobriety helps you feel more rested.
  • Improved mental clarity – Less alcohol means fewer mood swings and more energy.
  • No more guilt or regret – Drinking often leads to decisions you wouldn't make sober.
  • Stronger self-control – The longer you go without alcohol, the easier it becomes.

A testimonial from a Feel Amazing App user who used the ‘Stop Binge Drinking for Men’ recording reflects this shift:

"It is in my mind not to drink more than a couple—it feels normal now."

Use a ‘Pause and Reflect’ Strategy

When the urge to drink arises, pause and ask yourself:

  • Why do I feel like drinking right now?
  • Is there another way to deal with this feeling?
  • Will drinking actually make me feel better tomorrow?

By interrupting the automatic pattern, you create space to make a healthier choice.

Start a New Hobby or Creative Outlet

One of the biggest reasons people drink is boredom. Finding something engaging to replace drinking can fill the void:

  • Painting, drawing, or writing can help express emotions in a constructive way.
  • Learning a musical instrument or a new language provides mental stimulation.
  • Cooking or baking can be a fun, hands-on activity that keeps you occupied.
  • Volunteering shifts focus from drinking to making a positive impact.

The key is to find a passion that keeps you engaged and excited, making alcohol feel unnecessary.

Take the First Step Toward Change

Replacing alcohol with healthier habits isn’t about deprivation, it’s about gaining a happier, more balanced life.

  • Download the Feel Amazing App and listen to the ‘Stop Drinking – Go Sober’ or ‘Take Control of Alcohol’ recordings.
  • Try alcohol-free evenings and experiment with new routines.
  • Set personal goals and celebrate small wins along the way.

A healthier, more fulfilling lifestyle is within your reach. Take the first step today.

FAQs

Why is it hard to stop drinking once it becomes a habit?

Alcohol affects the brain’s reward system, creating habit loops that make quitting difficult without addressing the underlying triggers.

Can hypnotherapy help reduce alcohol cravings?

Yes, hypnotherapy reprograms subconscious triggers, helping you reduce cravings and take back control over your drinking habits.

How long does it take to form a new habit to replace drinking?

On average, it takes 21 to 66 days to form a new habit, but consistency and mindset shifts make a big difference.

What are the benefits of cutting back on alcohol?

Better sleep, improved mood, increased energy, reduced anxiety, and greater overall well-being.

Which Feel Amazing App recording is best for quitting alcohol?

"Stop Drinking – Go Sober" is ideal for quitting completely, while "Take Control of Alcohol" is best for reducing drinking gradually.