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| Now you know why you want to
drink less and you have a goal. There are many ways you can help
yourself to cut down. |
Watch it at home.
Keep a small amount or no alcohol at home. Don't keep
temptations around.
Drink slowly.
When you drink, sip your drink slowly. Take a break of 1 hour
between drinks. Drink soda, water, or juice after a drink with
alcohol. Do not drink on an empty stomach! Eat food when you are
drinking.
Take a break from alcohol.
Pick a day or two each week when you will not drink at all.
Then, try to stop drinking for 1 week. Think about how you feel
physically and emotionally on these days. When you succeed and
feel better, you may find it easier to cut down for good. back
to top
Learn how to say NO.
You do not have to drink when other people drink. You do not
have to take a drink that is given to you. Practice ways to say
no politely. For example, you can tell people you feel better
when you drink less. Stay away from people who give you a hard
time about not drinking.
Stay active.
What would you like to do instead of drinking? Use the time and
money spent on drinking to do something fun with your family or
friends. Go out to eat, see a movie, or play sports or a game.
back to top
Get support.
Cutting down on your drinking may be difficult at times. Ask
your family and friends for support to help you reach your goal.
Talk to your doctor if you are having trouble cutting down. Get
the help you need to reach your goal. back to top
Watch out for temptations.
Watch out for people, places, or times that make you drink, even
if you do not want to. Stay away from people who drink a lot or
bars where you used to go. Plan ahead of time what you will do
to avoid drinking when you are tempted.
Do not drink when you are angry or upset or have a bad day.
These are habits you need to break if you want to drink less.
DO NOT GIVE UP!
Most people do not cut down or give up drinking all at once.
Just like a diet, it is not easy to change. That is okay. If you
do not reach your goal the first time, try again. Remember, get
support from people who care about you and want to help. Do not
give up!
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