Self-help tips for mid-range Alcoholism

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.

Write it down: Motivate yourself by making a list of the reasons to curtail your drinking, such as feeling healthier, sleeping better, or improving your relationships.

Set a drinking limit: try to 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. Don’t binge drink.

Keep a record of your drinking: For 3-4 weeks, record all drinks including what and how much you drank and where you were. Compare this to your limit and start start reducing the amounts and visits to the places of higher intake.

Get alcohol out of the house: Get rid of the temptation.

Slow down: Sip your drink. Drink soda, water, or juice between drinks and never drink on an empty stomach.

Choose alcohol-free days: Don’t drink for a day or two each week. You may want to quit for a longer period to see how you feel without alcohol in your life. Taking a break can be a starting point to drinking less.

Peer pressure: You don’t have to drink just because your friends are, and you shouldn’t feel obligated to drink every time one is offered. Politely say no and avoid people who encourage you to drink.

Ask for support: Reducing your drinking may not be easy. Let friends and family members know that you need their support.

Avoid temptation: Avoid people and places that make you want to drink. If you’re likely to drink during holidays or vacations, develop a plan to deal with the temptations in advance. If worried, angry or lonely you may want to drink. Try to find the cause of the worry, anger or loneliness and deal with it.

Be persistent: Quitting or cutting back may take several attempts. Setbacks happen but don’t let them keep you from your goal. Start again. There’s really no final endpoint, as the process usually requires ongoing effort.