Strategies for Cutting Down
Small changes could make a big difference in lowering your chances of having alcohol-related problems. Here are some strategies to attempt. Be sure to check off some to attempt the first week, and add some others the next.
Keeping track
Make certain to keep track of how much you drink. Find a way that works for you, such as a 3×5″ card in your wallet, check marks on a kitchen calendar, or an individual digital assistant. When 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 can 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 could be hard to know the number of standard drinks in mixed drinks. To keep track, you could need to ask the server or bartender about the recipe.
For healthy men up to age 65
o no more than 2 drinks in a day
For healthy women (and healthy men over age 65)
o no more than 1 drinks in a day
* Depending on your health status, your physician may advise you to drink less or abstain.
Setting objectives
Decide how many days a week you want to drink and how many drinks you will have on those days. You can reduce 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
Don’t drink on an empty stomach. Have some food so the alcohol will be absorbed more slowly into your system.
Avoiding “triggers”
What triggers your urge to drink? If certain individuals or places make you drink even when you don’t want to, attempt to avoid them. If certain activities, times of day, or feelings trigger 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 healthful, distracting activity. Or “urge surf”, that is instead 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 don’t want one. Have a polite, convincing “no, thanks” ready.