If you think you might have an alcohol dependence problem, the idea of quitting can be daunting. If you aren’t ready to go to a treatment facility, going cold turkey is a dangerous idea and could lead to dangerous withdrawal symptoms. Your best bet is to slowly wean yourself off of alcohol. Even if you don’t have a problem and just think you might be in danger of developing one, cutting back can have great benefits for your health. The following are some tips to lessen the amount of alcohol you consume.
Keep track of how much you drink. Similar to how people on a diet will sometimes keep a food diary, having the evidence in writing of what you drink and how often might serve as a wake-up call. Also, if you make a note of the drink before you even consume it, that minute might be all it takes for you to rethink an impulsive decision to drink.
Measure your drinks. Know what a serving size is, how much alcohol is in a serving, and how many are safe to have in one day. If you’re in a restaurant or bar, try to stay away from mixed drinks, as you have no way of knowing how much alcohol might be in one, or if you’re drinking wine, don’t let the server keep topping off your glass.
Set goals for yourself. If you find after keeping track of your habits that you’re having three drinks every day, start off by trying to cut it down to two.
Don’t keep alcohol in your house. If you have a spouse or roommate who drinks, you could compromise with them on only having certain types. For example, if they’re willing to drink a certain brand of beer that you hate, try only keeping that beer around.
Pace yourself by drinking water or eating food in between each alcoholic drink you consume.
Try journaling or making a list and keep track of the things that make you drink. Do you do it when you’re bored, lonely, depressed, anxious, or angry? If so, find other coping medicines. Try out some new hobbies and find alternative ways to relax. Avoid triggers if you can; for example, if there’s a certain co-worker who’s always obnoxious and makes you start wishing for a drink at 10 a.m., try to steer clear of him whenever possible.
Learn how to say no. Whether you’re at dinner, a party, a work gathering, or some other social function, it’s perfectly acceptable to refuse a drink. Don’t hesitate or allow people to talk you into it – have a response ready to go. Try to avoid spending time with people who are always encouraging you to drink.
If you or a loved one need help with quitting drugs or alcohol, consider Asana Recovery. We offer medical detox, along with both residential and outpatient programs, and you’ll be supervised by a highly trained staff of medical professionals, counselors, and therapists. Call us any time at (949) 438-4504 to get started.
