Small changes may make a big difference in decling your chances of having alcohol-related problems. Here are some strategies to try. Make sure to check off some to try the first week, and add some others the next.
Keeping track
Be sure to keep track of how much you drink. Find a way that works for you, like a 3×5″ card in your wallet, check marks on a kitchen calendar, or a personal digital assistant. If you make note of each drink before you drink it, this will help you slow down when needed.
Counting and measuring
Know the standard drink sizes so you are able to count your drinks accurately. One standard drink is –
o 12 ounces of regular beer,
o 8 to 9 ounces of malt liquor,
o 5 ounces of table wine, or
o 1.5 ounces of 80-proof spirits
Measure drinks at home. Away from home, it can be hard to know the number of standard drinks in mixed drinks. To keep track, you might need to ask the server or bartender about the recipe.
For healthful men up to age 65
o no more than 2 drinks in a day
For healthful women (and healthful men over age 65)
o no more than 1 drinks in a day
* Depending on your health status, your doctor may advise you to drink less or abstain.
Setting goals
Decide how many days a week you want to drink and how many drinks you’ll have on those days. You can decrease your risk of alcohol dependence and related problems by drinking within the limits in the box to the right. It is a good idea to have some days when you don’t drink.
Strategies for Cutting Down
Pacing and spacing
When you do drink, pace yourself. Sip slowly. Have no more than one drink with alcohol per hour. Drink a “drink spacer”, a nonalcoholic drink (water, soda, or juice) and alternate with drinks containing alcohol.
Including food
Do not drink on an empty stomach. Have some food so the alcohol will be absorbed more gradually into your system.
Avoiding “triggers”
What causes your urge to drink? If certain people or places make you drink even when you don’t want to, attempt to avoid them. If certain activities, times of day, or feelings cause the urge, plan what you’ll do instead of drinking. If drinking at home is a problem, keep little or no alcohol there.
Planning to handle urges
When an urge hits, consider these options – Remind yourself of your reasons for changing. Or talk it through with someone you trust. Or get involved with a healthy, distracting activity. Or “urge surf”, that is in lieu of fighting the feeling, accept it and ride it out, knowing that it’ll soon crest like a wave and pass.
Knowing your “no”
You are likely to be offered a drink at times when you do not want one. Have a polite, convincing “no, thanks” ready.
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