How to stop over drinking

Unearthing the “Why” Behind Your Drinking:

Understanding your motivations for drinking is crucial for successful moderation. Here’s where to begin:

• Identifying Triggers: What situations or emotions make you reach for a drink? Stressful workdays, social gatherings, or boredom? Recognizing your triggers allows you to develop alternative coping mechanisms.
• Assessing Your Consumption: Track your alcohol intake for a week. This provides a realistic picture of your current drinking habits. Aim for honesty and include the type and quantity of drinks consumed.
• Defining “Moderate” for You: Government dietary guidelines suggest limits (one drink per day for women, two for men), but “moderation” is ultimately personal. Consider a realistic and achievable goal for yourself.

Crafting a Personalized Plan for Moderation:

With your motivations and current consumption patterns in mind, create a personalized plan:

• Setting SMART Goals: Specific, Measurable, Attainable, Relevant, and Time-bound goals keep you focused. A goal could be “I will limit myself to two drinks on Fridays and Saturdays only.”
• Planning Ahead: For social events, decide on a drink limit beforehand and stick to it. This reduces the pressure to make decisions in the moment.
• Pacing Yourself: Sip your drinks slowly and savor the flavors. Alternate alcoholic drinks with water or non-alcoholic beverages to slow down your consumption.

Building a Support System for Success:

Social support plays a vital role in achieving your goals. Here’s how to leverage your network:

• Communicate Your Intentions: Let close friends and family know about your decision to moderate. Their understanding and encouragement can be invaluable.
• Find Alternative Activities: Suggest non-alcohol-centered activities for social gatherings. Board games, potlucks, or movie nights can be equally enjoyable without the focus on alcohol.
• Seek Professional Help (Optional): If you find it challenging to moderate on your own, consider seeking guidance from a therapist or addiction specialist.

Creating a Sober Friendly Environment:

Make changes in your surroundings to support your moderation efforts:

• The Pantry Makeover: Stock your fridge with healthy, non-alcoholic options. Sparkling water, flavored seltzers, and fresh fruit juices offer refreshing alternatives.

  

• The Kitchen Counter Transformation: Remove tempting alcohol displays from your kitchen counters. Store leftover alcohol out of sight, preferably in a locked cabinet.
• Mindful Mindfulness: Practice mindfulness techniques to manage stress and cravings. Meditation apps or deep breathing exercises can be helpful tools.

Developing Healthy Coping Mechanisms:

Replace unhealthy reliance on alcohol with positive coping strategies:

• Physical Activity is Key: Exercise is a powerful stress reliever and mood booster. Find an activity you enjoy, whether it’s a brisk walk, a dance class, or a yoga session.
• Explore New Hobbies: Discover new interests that occupy your time and provide a sense of accomplishment. Learning a new language, volunteering, or taking up a creative pursuit are great options.
• Prioritize Relaxation: Develop healthy relaxation techniques. Take a warm bath, listen to calming music, or read a book before bed. Prioritizing sleep is also crucial for managing stress and cravings.

Celebrating Milestones and Embracing Setbacks:

Remember, moderation is a journey, not a destination. Celebrate your successes:

• Acknowledge Your Progress: Track your progress and reward yourself for reaching milestones. This could be a relaxing massage, a new book, or a fun outing.
• Learning from Lapses: Setbacks are inevitable. Analyze what triggered the lapse and adjust your strategies accordingly. Don’t beat yourself up – see it as a learning experience.

Remember, you are not alone! Numerous resources are available to support your journey towards moderation:

• Support Groups: Online or in-person support groups connect you with others seeking to moderate their alcohol consumption.
• Self-Help Apps: Many apps offer tools and resources to track your drinking, monitor your progress, and connect with a supportive community.
• Hotlines: Alcohol helplines provide confidential support and guidance 24/7.

By implementing these strategies and harnessing the power of your support system, you can achieve a healthier and more balanced relationship with alcohol. Remember, moderation is a personal journey – take control