I Have a Drinking Problem, What Should I Do?
August 22, 2011 in Featured, Tobacco & Alcohol Issues
Do not ignore your drinking problem. Get help now. Talk to your doctor.
How can I cut back on alcohol?
If you drink excessively or abuse alcohol, even small changes can reduce your risk of becoming an alcoholic or developing alcohol-related problems. The National Institute on Alcohol Abuse and Alcoholism provides the following tips to help you cut down on how much alcohol you drink:
- Keep track of how much you drink. Many people who abuse alcohol do not realize how much they drink. Knowing exactly how much you consume is important. Keep track on a note card that can be kept in your wallet or purse, a calendar at home or in a journal.
- Count “standard drink sizes”. If you have two 8 ounce glasses of wine, this is actually a little more than three standard drinks (5 ounces of wine equals one standard drink).
- Set goals. Once you know how much you drink, set a goal of reducing your intake. Make sure you have some days when you do not drink at all. Reducing your alcohol consumption to less than the goals listed below will help reduce your risk of developing alcoholism and alcohol-related problems.
- Men under 65 years of age – drink no more than 4 drinks in a single day AND no more than 14 drinks in a single week.
- Women under 65 years of age (and healthy men over 65) – drink no more than 3 drinks in a single day AND no more than 7 drinks in a single week.
- Pace and space your drinks. Sip on your drink. Do not have more than 1 drink in an hour. Your body can only break down a single drink in an hour. Try using drink “spacers”. Drink a non-alcoholic beverage, like water, soda or juice in-between alcoholic beverages.
- Eat. Never drink on an empty stomach. Food slows down the absorption of alcohol. If you are drinking for long periods of time (over several hours), make sure to snack or have another meal.
- Avoid triggers. Certain things may encourage your to drink. It may be being around certain friends, places or activities (like a sporting event). Try to avoid any trigger that makes you want to drink.
- Try to handle urges. When you get the urge to drink, learn how to handle these urges. Think about why you are not drinking. Call a friend for support. Find a new healthy activity that will take your mind off alcohol.
- Know when to say no. When someone offers you a drinks, have a reply (“no thanks”) ready. If you hesitate for an answer, you may say yes.
