How to Cut
Down on Your Drinking
How
to Cut Down on Your Drinking
If you
are drinking too much, you can improve your life and health
by cutting down. How do you know if you drink too much? Read
these questions and answer "yes" or "no":
- Do you drink alone
when you feel angry or sad?
- Does your drinking
ever make you late for work?
- Does your drinking
worry your family?
- Do you ever drink
after telling yourself you won't?
- Do you ever forget
what you did while you were drinking?
- Do you get headaches
or have a hang-over after you have been drinking?
If you
answered "yes" to any of these questions, you may have a drinking
problem. Check with your doctor to be sure. Your doctor will
be able to tell you whether you should cut down or abstain.
If you are alcoholic or have other medical problems, you
should not just cut down on your drinking--you should stop drinking
completely. Your doctor will advise you about what is right
for you.
If your
doctor tells you to cut down on your drinking, these steps can
help you:
1.
Write your reasons for cutting down or stopping.
Why do
you want to drink less? There are many reasons why you may want
to cut down or stop drinking. You may want to improve your health,
sleep better, or get along better with your family or friends.
Make a list of the reasons you want to drink less.
2.
Set a drinking goal.
Choose
a limit for how much you will drink. You may choose to cut down
or not to drink at all. If you are cutting down, keep below
these limits:
Women:
No more than one drink a day
Men:
No more than two drinks a day
A drink is:
- a 12-ounce bottle
of beer;
- a 5-ounce glass
of wine; or
- a 1 1/2-ounce
shot of liquor.
These limits may
be too high for some people who have certain medical problems
or who are older. Talk with your doctor about the limit that
is right for you.
Now--write
your drinking goal on a piece of paper. Put it where you can
see it, such as on your refrigerator or bathroom mirror. Your
paper might look like this:
| My drinking
goal
- I will
start on this day ____________.
- I will
not drink more than ______ drinks in 1 day.
- I will
not drink more than ______ drinks in 1 week.
or
- I will
stop drinking alcohol.
|
3. Keep a "diary"
of your drinking.
To help
you reach your goal, keep a "diary" of your drinking. For example,
write down every time you have a drink for 1 week. Try to keep
your diary for 3 or 4 weeks. This will show you how much you
drink and when. You may be surprised. How different is your
goal from the amount you drink now? Use the "drinking diary"
below to write down when you drink.
| Week: |
|
# of drinks |
type of drinks |
place consumed |
| Mon. |
|
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| Tues. |
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| Wed. |
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| Thurs. |
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| Fri. |
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| Sat. |
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| Sun. |
|
|
|
| Week: |
|
# of drinks |
type of drinks |
place consumed |
| Mon. |
|
|
|
| Tues. |
|
|
|
| Wed. |
|
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| Thurs. |
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| Fri. |
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| Sat. |
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| Sun. |
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| Week: |
|
# of drinks |
type of drinks |
place consumed |
| Mon. |
|
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| Tues. |
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| Wed. |
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| Thurs. |
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| Fri. |
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| Sat. |
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| Sun. |
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| Week: |
|
# of drinks |
type of drinks |
place consumed |
| Mon. |
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| Tues. |
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| Wed. |
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| Thurs. |
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| Fri. |
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| Sat. |
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Now
you know why you want to drink less and you have a goal. There
are many ways you can help yourself to cut down. Try these tips:
Watch
it at home.
Keep a
small amount or no alcohol at home. Don't keep temptations around.
Drink
slowly.
When you
drink, sip your drink slowly. Take a break of 1 hour between
drinks. Drink soda, water, or juice after a drink with alcohol.
Do not drink on an empty stomach! Eat food when you are drinking.
Take
a break from alcohol.
Pick a day or
two each week when you will not drink at all. Then, try to stop drinking
for 1 week. Think about how you feel physically and emotionally on these
days. When you succeed and feel better, you may find it easier to cut
down for good.
Learn
how to say NO.
You do
not have to drink when other people drink. You do not have to
take a drink that is given to you. Practice ways to say no politely.
For example, you can tell people you feel better when you drink
less. Stay away from people who give you a hard time about not
drinking.
Stay
active.
What would
you like to do instead of drinking? Use the time and money spent
on drinking to do something fun with your family or friends.
Go out to eat, see a movie, or play sports or a game.
Get support.
Cutting
down on your drinking may be difficult at times. Ask your family
and friends for support to help you reach your goal. Talk to
your doctor if you are having trouble cutting down. Get the
help you need to reach your goal.
Watch
out for temptations.
Watch
out for people, places, or times that make you drink, even if
you do not want to. Stay away from people who drink a lot or
bars where you used to go. Plan ahead of time what you will
do to avoid drinking when you are tempted.
Do not drink when
you are angry or upset or have a bad day. These are habits you need
to break if you want to drink less.
DO
NOT GIVE UP!
Most people
do not cut down or give up drinking all at once. Just like a
diet, it is not easy to change. That is okay. If you do not
reach your goal the first time, try again. Remember, get support
from people who care about you and want to help. Do not give
up!
March
1996
NIH Publication No.
96-3770
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