Should I stop drinking?
Nobody can decide this for you. Here are the numbers, the signs and a way to find out for yourself.
If you’re asking the question, some part of you has already noticed something. You don’t need to meet a threshold to be allowed to stop. But if you’d like numbers and a way to check, here they are.
The short answer
Only you can decide. But three things help: whether you’re over the low-risk limits, whether you notice the signs of a problem, and what drinking costs you. And you don’t need many signs to take it seriously: “just 2 or 3 signs can signal a mild problem” (NIAAA).
The limits, in plain numbers
| Measure | Limit | Source |
|---|---|---|
| US, per day | Women: 1 drink or less. Men: 2 drinks or less | NIAAA |
| UK, per week | Not more than 14 units on a regular basis, spread over 3 or more days | NHS |
Two cautions. Even those levels can raise the risk of certain cancers, and some people should avoid alcohol altogether, including people who are pregnant, have a health condition made worse by drinking, or take medications that interact with alcohol (NIAAA). And the limits are not a target. They’re a ceiling for lower risk, not a recommendation to drink.
What counts as a drink?
| Drink | US standard drink (about 14 g alcohol) | UK unit (10 ml or 8 g) |
|---|---|---|
| Beer | 12 fl oz at about 5% | A pint of 5.2% beer is about 3 units |
| Wine | 5 fl oz at about 12% | A 750 ml bottle at 13.5% is 10 units |
| Spirits | 1.5 fl oz at about 40% | A 25 ml shot at 40% is 1 unit |
Most home pours are bigger than people think. Measure once.
A two-minute self-check
Alcohol use disorder has 11 signs. These four come from the NIAAA’s poster, in its wording:
- In the past year, have you had times when you drank more or longer than you intended?
- More than once tried to cut down or quit but couldn’t?
- Continued to drink even though it was causing trouble with your family or friends?
- Continued to drink even though it was making you feel anxious or depressed or was adding to another health problem?
Count your yeses. Two or three can signal a mild problem, and that’s the NIAAA’s own line, not mine.
This isn’t a diagnosis. It’s a way to look at what’s true. I’d add one thing from my own side: “I still function” is not the same as “I’m fine.” Am I an alcoholic? goes into that.
What it costs you
Numbers aren’t the whole picture. Ask yourself:
- What does drinking cost me in sleep, money, mornings, mood?
- What does it cost the people around me?
- What am I using it to do, and is it doing that job any more?
- What would I do with the time and head-space if I wasn’t thinking about it?
Your answers are information. They don’t need to add up to a number to count.
The test you can run
If you’re not sure, test it. Take a few weeks without alcohol, or a few weeks inside a clear limit, and watch what happens.
- If it’s easy, you’ve learned something, and you’ve given your sleep and mood a few weeks of data.
- If it’s hard, you’ve learned something else. Why can’t I stop drinking? explains why that’s common.
- Either way, you chose it.
Cut down or quit? has a step-by-step version of the test.
If you’d rather see your own pattern than guess at it, You shows it over time, with no score and no streak, and everything stays on your device.
If you drink every day
If you drink heavily every day, stopping suddenly can be dangerous. That’s well established, not me being careful, and it’s the one place I’d ask you to slow down. Read the safety note at the end of this page first.
It’s your path
There’s no single answer and no recipe. Some people stop completely, some cut down, some take a break and decide later. You don’t need anyone’s permission, and you don’t need to hit a bottom. If you want to see what a calmer routine feels like, Today is a free place to try one.
Keep reading in this guide
- Whether it is hard to stop breaks down what is hard by phase and what eases it.
How do I know if I should stop drinking?
Look at three things: how much you drink compared with the low-risk limits, whether you notice the signs of a problem (such as drinking more than intended or trying to cut down and failing), and what drinking costs you. If two or three signs apply, that can signal a mild problem (NIAAA).
What is a standard drink?
In the US, about 14 g of pure alcohol: 12 fl oz of 5 percent beer, 5 fl oz of 12 percent wine or 1.5 fl oz of 40 percent spirits. In the UK a unit is 10 ml or 8 g of pure alcohol.
What are the signs of a drinking problem?
There are 11 (NIAAA). Four of them: drinking more or longer than intended, trying to cut down or quit more than once and not managing, continuing to drink despite trouble with family or friends, and continuing despite anxiety, depression or another health problem. Two or three can signal a mild problem.
I don't drink every day. Should I still stop?
Frequency isn't the only measure. How much, what it costs you and whether you can stick to your own limits matter too. If you want to stop, you don't need to meet a threshold first.
Can I just take a break from drinking to see how it goes?
Yes. A few weeks without alcohol is a useful test. If you drink heavily every day, read the safety note at the end of this page first, because stopping suddenly can be dangerous.
Sources
- Alcohol drink sizes and signs of a problem (mini poster) · National Institute on Alcohol Abuse and Alcoholism (NIAAA)
- Calculating alcohol units (NHS) · NHS
- Understanding alcohol use disorder · National Institute on Alcohol Abuse and Alcoholism (NIAAA)
We check these when we update a page. See how we write and check on the editorial policy.
Today is a free place to try a simple routine. No streaks, no scores, and everything stays on your device.
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The First Hour isn't medical advice, and we're not doctors. This is writing grounded in research by people who got sober and wanted to share what helped. It's not treatment, diagnosis, or a substitute for a doctor, therapist, or recovery program. Alcohol withdrawal can be medically dangerous. If you're detoxing, struggling, or in crisis, please reach out to a medical professional or a helpline.