If you feel that you are drinking more than you ought to, here are some simple strategies to reduce your drinking to levels that you will feel okay with. Lots of people change their drinking for the better--odds are that you can, too.
Instructions
1. Learn what a standard drink is: One standard drink is 0.6 oz of pure ethanol. This is the same as one 12 oz beer at 5% alcohol or one 5 oz glass of wine at 12 % alcohol or one and one half oz of whiskey at 80 proof.
2. Set drinking targets each week: We suggest that you sit down on Monday or Sunday of each week and make your drinking plan for the coming week. Get out your calendar and write down how many drinks you plan to drink each day and how many for the week.
3. Measure your drinks: Always measure your drinks to make sure that you are drinking standard drinks. Remember, if you are drinking out at a bar some mixed drinks can contain three standard drinks or even more--do your best to estimate correctly.
4. Eat before drinking: Make it a habit to eat before you drink in order to keep your blood alcohol levels low.
5. Drink water before drinking alcohol: If you are not thirsty you will drink less alcohol.
6. Avoid predrinking: When you go to a party you don't have to load up on alcohol before you get there. Wait until you actually arrive at the party to have the first drink.
7. Record your drinks: On your calendar record the number of drinks that you consume each day. At the end of the week compare your actual numbers with your target numbers.
8. Use baby steps to cut down: Try one or more of the following options:. Do an alcohol-free day or week or month. Gradually add more alcohol-free days in every week. Start drinking later in the day. Stop sooner. Only buy what you plan to drink. Limit the cash you take with you to the bar. Alternate alcoholic drinks with nonalcoholic drinks. Pace yourself with your watch. Change your drink of choice to something weaker.
9. Evaluate your progress: If your drinking is improving then great!! Pat yourself on the back and keep getting better!! But if alcohol is still giving you more problems than it is worth then consider quitting.
10. Don't get drunk on the rebound: if you fail to stick to your plan don't start telling yourself that it is hopeless and go on a big drunk on the rebound. Forgive yourself and keep on trucking.
Tags: each week, your drinking, your drinks, before drinking, drunk rebound, party have, plan drink