If you feel that you are drinking too much or that you would like to change or control your drinking behavior then this basic ‘self help’ formula is for you. Taking control of your own drinking habits involves a learnt ‘self-control’ behavioral approach and is as successful in reducing your drinking as it is to be receiving the same self-help behavioral treatment from professionals.
This self help approach is both proven and effective and may just be the answer to helping you live a more healthy and controlled life with alcohol.
How to Cut Back on Excessive Drinking: Write down your reasons for drinking less.
For example – I wish to make good decisions while on alcohol, I want to be less abusive/destructive, I want to loose weight, I want to look after my health.
Set a drinking goal.
Write your drinking goal on a piece of paper – For example “I will not drink more than4 drinks per drinking session and I will not drink more than14 drinks per week”.
Keep track of what you’re drinking.
Write down how many drinks you have for each day during the week. Do this consecutively over a month and use these results to figure out where you’re going wrong or if you are on track.
4. Keep only a small amount of alcohol at home.
Reduce temptation by removing most, or even better, all alcohol from home. Try to only purchase it out at bars or on the way to social events.
5. Keep your Blood Alcohol Content (BAC) low : When you drink, sip your drink slowly. Drink for taste rather than effect. Don’t drink on an empty stomach. Consume no more than one drink per hour. Eat food or “munchies” while drinking. High protein and high fat foods like cheese and nuts are especially good at keeping your blood alcohol content low. Drink soda, water, or juice after a drink containing alcohol.
(Quoted from www2.potsdam.edu)
6. Learn to say “no” when you don’t want a drink
If you don’t want to have another drink then just say ‘no’. Just because it is offered to you does not mean that you have to say yes. If people do persist in buying you drinks and you feel too shy to say no then it is just as easy to accept the offer and then ‘accidentally’ misplace the drink. You could also try telling them you would prefer a non alcoholic beverage
7. Distance yourself from people who give you a hard time about not drinking.
Again, avoid temptation by socialising with those who are controlled drinkers. Stay away from people who want you to drink more than you want to. Watch out for people, times, places or situations that encourage you to drink too much.
8. Get support. It is always much easier to change your drinking behavior (or any behavior for that matter) when you have the love and support from your family and friends. If cutting back seems to be a loosing battle then ask your loved ones to help you where they can. For example ask your family/friends to accompany you to social events where there may be a lot of temptation for example work do’s and friends birthdays. If you are having trouble cutting down then try consulting your doctor as there are some medications available to help make it easier. 9. Drink non alcoholic cocktails and beverages. There are plenty of drinks that resemble alcoholic drinks such as alcoholic cocktails or more commonly ‘mocktails’ (moch cocktails). Mocktails can be a refreshing and entertaining way to feel like you’re still part of the fun. There is also an extensive range of non alcoholic beers and wines such as Ariel wine and Warsteiner Premium Fresh. (go to www.clarety.co.nz for an excellent full range of non alcoholic beverages).
10. Don’t give up!
If you don’t get it right the first few times then keep trying. Controlling your drinking is all about practice and practice takes time. Remember there are plenty of people out there like you who have successfully managed to use this exact same self-help method to control their drinking so use your support systems and don’t give up!
How much can be drunk safely?
The World Health Organisation defines a safe level of drinking as six standard drinks for men and four standard drinks for women per drinking occasion.
