Make a change

Every moment matters when you are pregnant or planning a pregnancy. It’s important to stop drinking alcohol when you are trying, or as soon as you know you’re pregnant.

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Worried about stopping?

If you drink alcohol regularly, you might need support to become alcohol-free.

Read about ways you can make a change below or connect with some of the services listed on our site. Help is available.

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It’s never too late

It’s best to stop drinking alcohol before you know you’re pregnant – but it’s never too late.

By stopping drinking at any stage of pregnancy, you will improve your health and reduce the risk of harm to your developing baby.

How can I make a change?

Ask others to support you by not drinking alcohol when they are around you.

Encourage friends and loved ones to go alcohol-free for the time you are pregnant.

Find healthy alternatives to alcohol that you enjoy. Water is excellent, but if you feel like something special you could try a mocktail.

When socialising or attending events, make sure you have an alcohol-free option available.

Socialise with friends and family in ways that don’t involve alcohol.

Find healthier ways to relax, such as walking, gardening, reading, or meditating.

Change your routine if drinking alcohol is a habit. For example, instead of having a glass of wine at the end of the day, you could call a friend you haven’t seen for a while or listen to your favourite music.

Be clear with everyone who asks – you are not drinking alcohol to help your baby have the best start in life.

People may ask
why you’re not drinking

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    I’m not ready to share

    Try saying:

    “I’m on a health kick and have given up alcohol.“

    “I have a big day tomorrow, so no thanks.”

    “No thanks, I’m not drinking tonight.”

    I’m happy to tell people

    Try saying:

    “No thanks, I’m looking out for my growing baby.”

    “Alcohol can harm my baby, so no thanks.”

    “No thanks, not while I’m pregnant.”

    Support from partners, friends, and family

    There are many ways your partner, friends or family can support your decision to have an alcohol-free pregnancy – including choosing to stop drinking alcohol too.

    Learn how others can show support

    Sometimes it can be difficult to stop drinking alcohol

    If it’s difficult for you to stop drinking alcohol, help is available. Speak to your doctor, midwife, or obstetrician for support. You can also speak with an alcohol support service.

    Find a service

    Related information

    Man and pregnant woman sitting together on sofa while looking at phone

    Common questions

    Answers to common questions about alcohol, pregnancy, and breastfeeding, based on the latest evidence and proven advice.
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    Support services

    Services are available to support you or a family member with any concerns about alcohol, including specialist pregnancy support services for people with alcohol dependence.

    Brochure on pregnancy and alcohol

    Resources

    Short, evidence-based resources that provide extra information about alcohol and pregnancy, alcohol and breastfeeding, Fetal Alcohol Spectrum Disorder (FASD), and related topics.

    Pregnant woman sitting with female friend and showing photo of ultrasound

    Community stories

    Personal stories about people’s experiences of alcohol, pregnancy, breastfeeding, and Fetal Alcohol Spectrum Disorder (FASD).