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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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.”

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.

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.

Happy young woman sitting inside using a laptop computer
Happy young woman using a laptop computer inside

We’d love to hear from you

We are conducting a survey to evaluate these resources and we’d love to hear your views. Let us know what you think and you’ll go in the draw to win one of four $75 e-gift cards.

This study titled Consumer perceptions of alcohol and pregnancy health education materials has been approved by the University of Adelaide’s Human Research Ethics Committee (Approval Number: H-2022-153)

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