Keep a drinking diary. A sample is available from the National Institute on Alcohol Abuse and Alcoholism (www.niaaa.nih.gov/publications/handout.htm). As you track your consumption, you may be surprised to see how much you’re drinking.
Prepare to change. If you’re drinking more than you want to, make a list of your reasons for cutting back. Reading it every day will help keep you motivated.
Set a goal. Instead of resolving vaguely to drink less, set a specific limit–one drink a day, for example, or no alcohol except at social events. Then share the goal with a friend or family member who can help you stick to it.
Avoid triggers. Drinking can become an automatic response to certain feelings (stress, anger, loneliness, fatigue) or events (getting home from work). Once you identify your triggers, try changing your routine to avoid them. A walk or a warm bath can be just as relaxing as a glass of Chardonnay. If being home alone triggers your desire for a drink, sign up for a course or a concert series and make a weekly movie date.
Don’t supersize. Train your eye to recognize a full serving of wine (5 ounces), beer (12 ounces) or spirits (1.5 ounces). When you dine out or socialize, you’ll know when you’ve been served enough. One idea: drink beer out of a five-ounce wineglass.
Water it down. You don’t always have to drink less to drink less alcohol. Try diluting your white wine with ice or seltzer. And keep in mind that food (especially protein) helps slow the absorption of alcohol. If you drink reduced-alcohol wine or beer, make sure you’re not drinking more of it to compensate.
Slow your pace. Before going out, decide how much you want to drink, then stick with your decision, even if it means declining when an enthusiastic host tries to top off your glass. A good rule of thumb for cocktail parties or long social evenings is no more than one drink per hour. Sip your drink slowly, and put your glass down often. If you like having a glass in hand, ask for water or club soda once you’ve hit your hourly limit. And if you’re seated at a social event, turn your wineglass over after one drink. As long as it’s in that position, no one will be temped to fill it.
Recognize the warning signs. If your drinking has begun to strain relationships or undermine your ability to function, it’s time to take a hard look at your habits. This simple four-question test, called the CAGE test, can help.
Do you feel you should Cut down on your drinking?
Have people Annoyed you by criticizing your drinking?
Have you felt Guilty about the amount of alcohol you’re consuming?
Have you ever needed an Eye opener–a drink first thing in the morning to steady your nerves or get rid of a hangover?
A “yes” answer to any of these questions suggests that you may have a drinking problem. Don’t wait for it to worsen. Talk with your clinician, or contact a self-help group or substance-abuse program.
