Ten Tips to curb your drinking
Are you concerned about your alcohol intake? Maybe you feel that you’re drinking too much or too often. Perhaps it’s a habit you’d like to better control.
It’s always wise to check with your doctor she should be able to help you decide whether it is best for you to cut back or to abstain. People who are dependent on alcohol, or have other medical or mental health problems, should stop drinking completely.
But many people may benefit simply by cutting back. If your doctor suggests that you curb your drinking, the National Institute on Alcohol Abuse and Alcoholism (NIAAA) suggests that the following steps may be helpful:
1. Don’t keep alcohol in your house
Having no alcohol at home can help limit your drinking.
2. Keep busy
Take a walk, play sports, go out to eat, or catch a movie. When you’re at home, pick up a new hobby or revisit an old one. Painting, board games, playing a musical instrument, woodworking — these and other activities are great alternatives to drinking.
3. Put it in writing
Making a list of the reasons to curtail your drinking such as feeling healthier, sleeping better, or improving your relationships can motivate you.
4. Keep a diary of your drinking
For three to four weeks, keep track of every time you have a drink. Include information about what and how much you drank as well as where you were. Compare this to your goal. If you’re having trouble sticking to your goal, discuss it with your doctor or another health professional.
5. Choose alcohol-free days
Decide not to drink a day or two each week. You may want to abstain for a week or a month to see how you feel physically and emotionally without alcohol in your life. Taking a break from alcohol can be a good way to start drinking less.
6. Set a drinking goal
Set a limit on how much you will drink. You should keep your drinking below the recommended guidelines: no more than one standard drink per day for women and for men ages 65 and older, and no more than two standard drinks per day for men under 65. These limits may be too high for people who have certain medical conditions or for some older adults. Your doctor can help you determine what’s right for you.
7. Guard against temptation
Steer clear of people and places that make you want to drink. If you associate drinking with certain events, such as holidays or vacations, develop a plan for managing them in advance. Monitor your feelings. When you’re worried, lonely, or angry, you may be tempted to reach for a drink. Try to cultivate new, healthy ways to cope with stress.
8. Drink slowly
Sip your drink. Drink soda, water, or juice after having an alcoholic beverage. Never drink on an empty stomach.
9. Watch for peer pressure
Practice ways to say no politely. You do not have to drink just because others are, and you shouldn’t feel obligated to accept every drink you’re offered. Stay away from people who encourage you to drink.
10.Ask for support
Cutting down on your drinking may not always be easy. Let friends and family members know that you need their support. Your doctor, counselor, or therapist may also be able to offer help.
Some of these strategies such as watching for peer pressure, keeping busy, asking for support, being aware of temptation, and being persistent can also be helpful for people who want to give up alcohol completely.
Once you’ve cut back on your drinking (so you’re at or below the recommended guidelines), examine your drinking habits regularly to see if you’re maintaining this level of drinking. Some people attain their goal only to find that old habits crop up again later. If this happens, consult your doctor.