Alcoholism can sneak into your life with great ease if you're not careful. When your social life revolves around the bar and attending a booze party every weekend, it's hard to keep things under control. Changing your habits and seriously planning for a reduction in consumption is a good way to start. If there comes a time when you think you have overstepped the line and are abusing alcohol, it is wise to seek outside help. Read on to find out more about how to manage your drinking habit before alcoholism becomes a reality.
Steps
Method 1 of 3: Part 1: Reduce Alcohol
Step 1. Keep alcohol out of your home
It is much easier for it to become a daily habit and an insidious temptation if you always have it at hand. If your liquor cabinet is always stocked, there's a half bottle of wine you can finish or a six-pack of ice cold beer in the fridge, it's starting to get hard to resist. The first step to avoid alcoholism is to not have any alcoholic beverages at home when not needed for an immediate social occasion. If you don't want to quit drinking, but just cut back on a good amount, a good place to start is not to surround yourself with alcohol.
- Stocking your kitchen with other tasty drinks allows you to replace them with alcohol when you want to drink something comforting. Tea, sparkling water, lemonade, root beer are much better than alcohol.
- If you have a party and a lot of alcohol is left over, give it to friends. If nobody wants it, pour it down the drain. Don't be fooled by the idea that you have to finish it because you don't want it to go to waste.
Step 2. Don't drink when you're not feeling fit
If you drink when you are bored, lonely, stressed, sad, or when you are experiencing any other negative emotion you could lead to addiction. And since alcohol is a sedative, it could even make things worse. Drink only on social occasions, when there is a jovial atmosphere and there is a reason to celebrate.
Step 3. Sip your drink slowly
If you tend to gobble your drink, you will be more likely to drink more. Slow down the pace and order only plain drinks, in this way the sweet taste of mixed drinks will not deceive you by hiding the taste of alcohol (later making you drunk). You should also drink a glass of water for each alcoholic drink you consume.
Do not participate in competitions that involve swallowing as much beer, or any other type of alcohol as possible, in a short period of time
Step 4. Don't go to the bar that often
Since the purpose of the bar is to sell drinks, you automatically feel compelled to consume them. The low lights, the smell of alcohol mixed with perfumes and cologne, an atmosphere that exudes sensuality - how could you resist? In fact, most people can't, so it's best to completely give up on the bar when you're trying to cut back on alcohol.
- If you are invited to a social gathering that takes place in a bar, such as a happy hour with your boss and colleagues, try ordering tonic water or other non-alcoholic drinks. If there is a menu for the meal, order some treats, so you will still find some rewards.
- When you go to a bar, choose one that has other attractions besides just drinking. Go to a club with billiards and bowls, for example, so that you don't have to devote all your attention to alcohol alone. It is easier to drink less if there are distractions.
Step 5. Engage in non-alcoholic activities
People spend a lot of time in bars when they could be doing something more active. Suggest alternatives to your group of friends next time you meet. You can find a fun sport to do together, go for a walk or a bike ride, go to the cinema or play, go to a concert or the opening of an art exhibition, and so on. Choose a place where alcohol is not sold or do an activity that does not involve drinking.
Step 6. Go out with people who don't drink
Some insist that they want to spend the evening raising their elbows, even when you propose to do other things. If you propose the cinema they say they fall asleep, if the alternative is a picnic they leave the ball at home. If you're serious about avoiding alcohol, hang out with people who are in the same situation as you. In this way you will not have to face the presence of alcohol every time you want to go and have some fun.
Step 7. Exercise
Exercise is a great way to get rid of the habit of drinking. Alcohol makes people slow and lazy, creating bloating and weight gain. If you set yourself the goal of being physically fit, you will soon find alcohol an obstacle that negatively affects your progress. Start with a 5km run, or join a football or basketball team. You will soon realize that if you drank alcohol the night before you will not be able to perform great athletic performances.
Method 2 of 3: Part 2: Seriously Plan to Quit Drinking
Step 1. Determine how much is too much
Avoiding drinking is more difficult for some people than others. Some are able to drink every day without negative repercussions. For many, consuming alcohol on a daily basis increases their tolerance to the point that it becomes difficult to stop at the first glass; you get to drink more and more, until you become alcoholics. Set yourself a limit on how much you can consume before things get out of your control.
- According to the WHO (World Health Organization) a moderate amount of alcohol is intended up to 1 glass per day for women and up to 2 glasses per day for men. If you keep these levels constant, especially over a prolonged period of time, you increase the risk of alcoholism.
- A family history of alcoholism, the use of alcohol with drugs and depression are all factors that increase the risk of developing an addiction.
- If you can't limit your consumption to a moderate level without feeling deprived, if you can't give up on a drink, suffer from fainting, or experience other signs of alcoholism, you should seek help right away.
Step 2. Write down your resolutions
If you are determined to drink no more than 3 drinks per week, write it: "I will not drink more than 3 drinks per week." Make a commitment to yourself to stick to what you wrote. Put the sheet of paper on the mirror or in your wallet in order to keep a daily reminder of your intention to reduce or stop. It won't be easy, but putting your promise on paper can help.
Step 3. Keep a diary of how much you drink
Whenever you have a drink, write it down. Write down why you decided to drink. How did you feel before taking the drink? Were you able to respect the number of drinks you set yourself? How did you feel afterwards?
- Write what triggers cravings, what situations make it extremely difficult for you to avoid drinking. As the weeks go by, you should begin to understand what to avoid.
- Look for recurring patterns. If you drink more when you're under stress, try to make a plan for the next time you're in a chaotic situation. Make sure you follow a correct diet, ensure adequate sleep, and generally take care of yourself so that you are less inclined to drink.
Step 4. Take a break from alcohol every now and then
Make a decision to stop drinking alcohol for a week or two. This will give your body a break and break the routine for a while. If you have a habit of drinking a glass of wine every night, taking a break will change things, and you will no longer feel the need for your daily shot.
Step 5. Keep track of your progress
Throughout the alcohol reduction phase, take notes on your weekly progress. Do you feel you are in control of your habits? Are you able to successfully reduce the amount of alcohol you have set for yourself? Can you overcome your urges and desire to drink? If you feel you are unable, even if you have made a great effort to quit alcohol, it may be time to seek outside help.
Method 3 of 3: Part 3: Seeking Outside Help
Step 1. Recognize that you need support
You must seek help immediately if you feel that you have lost control of the situation. If you experience the following problems, you are probably abusing alcohol, and you could become an alcoholic:
- You can't limit yourself to one drink, you have to get drunk.
- You neglect your responsibilities because of drinking, either because you spend too much time with the bottle or because you are busy soaking up a hangover and can't get to school or work.
- Drink while driving or using machinery, knowing that it is illegal and extremely dangerous.
- You had some legal problems with alcohol. You may have been arrested for public drunkenness, assaulted someone under the influence of alcohol, fined for drunk driving license withdrawal, and so on.
- You continue to drink even if people close to you have expressed concern. When the people close to you notice your addiction, you should seek help.
- Drink to face things. It is extremely unhealthy to use alcohol as a tool to overcome stress, depression, and other problems. If you tend to do this, you need help.
- You manifest dangerous signs of alcoholism, such as abstinence, irritability, mood swings, drink alone and / or in secret, swallow one glass after another, are depressed, have tremors, etc …
Step 2. Consider attending Alcoholics Anonymous (AA) meetings
The 12-point program, such as the one proposed by the AA Association, has helped many alcohol abusers find a way to overcome the problem. Even if you don't think you're a full-blown alcoholic, following this program can help prevent your situation from getting worse. You can attend meetings and find an AA tutor you can contact when you are having a moment of desire or losing your way.
- You must learn that there is no safe way to drink, and it is important for you to have support that helps you manage this problem.
- To find an AA support group in your area, search online.
Step 3. Get examined by a therapist
Finding a therapist who pays full attention to your problem can also be a good idea. Your habit may stem from deeper problems that you have to face before being able to get out of alcohol. If you are drinking due to trauma, severe stress, mental illness, or for other reasons that a competent professional can deal with, you will receive essential help in your recovery.
Step 4. Seek support from your loved ones and friends
Giving up alcohol is extremely difficult if you are alone. Tell them that you are asking for their help to stop drinking, and ask them to support you on your journey, not by inviting you to the bar or offering you a drink. Try to do activities together that do not involve alcohol consumption.
Advice
- Drink lots of water.
- Don't drink every day.
- Drink slowly.
- Do not drink in front of children.
Warnings
- Alcohol is a poison.
- Drinking is never a necessity. Either give up completely, or try the non-alcoholic alternatives on the market (but keep in mind that some of these contain small amounts of alcohol).
- Alcohol removes inhibitions. When you are under his influence, you may be doing things you normally would not do.
- Alcohol is a sedative. It will only lead you to get depressed further.
- If you think you have an alcohol problem and feel like you can't control it, ask for help.
