Content

• Steps
• Advice
• Warning

Alcohol has crept into the structure of society as well as life in general. It can be hard to turn down offers often and take the pressure off yourself about alcohol consumption. Beer, alcohol, and spirits can vary in alcohol content, but the difficulty in minimizing any of them has remained unchanged. Setting up a strategy that includes assessing your behavior, paying attention to your health, and creating a successful environment will help you achieve your desired goal of drinking in moderation.

Steps

Part 1 of 3: Behavioral assessment

1. 

   Make a list of every situation that causes you to drink alcohol. Many studies have shown that most people who like to drink alcohol drink in moderation to make the party happier; While alcoholics or insatiable drinkers are associated with coping with negative emotions. Which direction are you in your favor?
   • Research suggests that alcohol has stimulant and sedative effects in humans.

2. 

   
   
   Search for a framework. Realize if you drink more alcohol when you are with some friends, during a sporting event, or when you are alone. Does alcohol provide a positive experience for you? Do you have trouble drinking? Do you say things that you will regret later? Do you rely on them for relaxation?
   • Change the habit. If you've developed a drinking pattern or habit, you need to break it. For example, if you used to go to the same sports pub to watch soccer every Sunday, change locations and tell yourself “New place. The new habit will be to drink less alcohol ”. A change of location will likely facilitate change in behavior.
   • Mark a few weekends, or days of the week, that you've decided not to drink and stick it in the refrigerator. Writing it down will make it easier to see and not forget, and also help you take responsibility for yourself.

3. 

   
   
   Look for an alternative to alcohol in a stressful situation. If you are using alcohol to manage your emotions, there are other healthier alternatives. It is important that you maintain alertness and awareness of your behavior when encountering these situations. You should stop yourself before turning to alcohol and taking another path. Healthy alternatives include:
   • At parties: Drink a glass of filtered water between each glass of wine, and avoid drinking alcohol in a small glass (shot). You should give yourself the gold star for following the plan.
   • Work meetings: Drink up your glass of wine and then hold something like a smartphone or tablet in hand so you don't feel like adding alcohol.
   • Financial matters: Consult with a credit professional or position placement consultant to develop a plan to increase income and alleviate financial problems.
   • Physical Pain: Studies of possibility of participating in a pain management program. Biofeedback is a medication-free way to help you manage pain.
   • Break up: exercise releases the same endorphins as you do when you drink alcohol. Many studies have shown that people who exercise often experience less depression. Strolling, hiking, surfing, or tennis are all healthy alternatives.
   • Problems in school. For example, if you have failed the exam recently and are feeling frustrated with your studies, learn a few relaxation techniques including breathing exercises and yoga.

4. 

   
   
   Seek professional help. If you are having serious trouble reducing your alcohol consumption, you may need professional help. Perhaps you think you can drink less but realize that you've been drinking too much and can't stop. The doctors and therapists in your area will be able to help.
   • The Anonymous Alcoholics Help Association is available almost anywhere in the world and you can contact them directly 24/7.
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Part 2 of 3: Pay attention to your health

1. 

   Know the warning signs. Alcohol is also addictive, so it leaves behind a number of health complications that you need to consider. From a health standpoint, it's good to know what you are wreaking havoc with every time you drink. You might think that drinking is fun, but your body behaves differently.If you need a reason to reduce your alcohol intake, your health is your driving force.
   • Alcohol is toxic to the brain, heart, liver, pancreas, immune system, and has been linked to cancers of the mouth, esophagus, throat, liver, and chest.
   • If your loved one is addicted to alcohol, you run the same risk. Children of alcoholics are four times more likely to develop a problem with alcohol than the general population.

2. 

   Think for your brain. Alcohol affects an addict's brain differently. They release more endorphins (chemicals in the brain that trigger feelings of positivity, and reduce the perception of pain) in the brain of alcoholics compared with people who don't drink a lot of alcohol. This difference causes heavy drinkers to increase the amount of alcohol they consume in an attempt to find more pleasure. Unfortunately, the more you drink, the more drunk you are and the more danger you will be in danger.
   • This research has been used to develop effective treatments for alcohol abusers.
   • When your focus shifts to pleasure-seeking, you won't keep track of the consequences of your actions. For example, you won't stop drinking excess alcohol when everyone at the party has stopped; After that, you decide to drive home and get arrested or harmed someone else.
   • If your body loves alcohol, it will be difficult for you to stop. You need to seek expert guidance.

3. 

   Planning with a focus on health. No one will challenge your efforts if you focus your motivation on health issues. For example, if someone else offers you a drink and you know you've exceeded the limit, you should decline that person's offer by saying “Thank you for your invitation, but I'm working on a some changes for health reasons ”.
   • Define goals and make a list. For example, you should socially drink only one glass of alcohol to minimize its effects on your body; you will lose about 2 kg; you will order a glass of carbonated water mixed with some cranberry juice and happily enjoy your “mocktail” while celebrating for the health of your liver; You will wake up every morning after a night out and enjoy the great feeling of not getting drunk. You will feel better when you exercise.
   • Define a plan to address and accomplish each goal. Pick a date to start with and stick to it. You will have to perform some tasks in public and some other activities while at home. For example, you can stock up on an ample amount of iced tea as well as a variety of other drinks indoors to provide healthy alternatives to alcohol.
   • Make adjustments when you find that some techniques are more effective than others. Nobody perfect. You will make mistakes. It's important to be resilient and not give in just because of your mistakes.
   • Reward yourself for your accomplishments in a way that doesn't involve alcohol. For example, you can go to the movies, or go to lunch. Make a list of all of your accomplishments as they will remind you that you are fully capable.
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Part 3 of 3: Creating the successful environment

1. 

   Increased satisfaction with life. Maybe you drink because you are not satisfied with your life. Alcohol is a quick, but ineffective, solution for your health. Take steps to create real joy in your life. The more fulfilled you feel, the less likely you will want to drink alcohol.
   • Consider your preferences. You need to constantly search for new and interesting, non-alcohol related things to make. For example, if you've always wanted to play the guitar, you can take a guitar course. You'll focus on what's new, and in turn, stop yourself from paying attention to drinking.
   • Brainstorm about some activities that you can do without alcohol. Instead of having fun at the pub, dancing or singing karaoke at a pub, try playing mini-golf, hiking, going to the movies, or going on a picnic.

2. 

   Let others know that you need their support. Usually, when you try to limit your alcohol intake, someone else will try to interfere with your plan. Even the most polite person will invite you to drink because they think this is an act of good manners. You should speak up and let people know what you want.
   • Some people think that it's more destructive than trying to be funny or intelligent.
   • Approaching every situation with calm assertiveness allows you to make the right decisions for yourself.
   • Don't ruin your efforts by walking around the bars in the supermarket. The best way to cope with a temptation is not to be exposed to what you are trying to avoid.

3. 

   Celebrate in a new way. Drinking less alcohol doesn't mean you have to stop celebrating, but that you can become more creative. Being fully present in the present and not changing yourself in a moment of excitement will allow you to feel things more fully.
   • Experiment by not drinking alcohol at a certain celebration event to feel for yourself. Maybe you won't feel the difference. You should focus on enjoying and appreciating the people around you instead of worrying too much about the amount of alcohol you consume.
   • Consult a friend or other non-drinker on how to have fun. There are millions of people who do not drink alcohol for any reason. They are happy without the influence of alcohol. You will understand that the benefits of not drinking go far beyond the rewards of alcohol.
   • Remember, if you don't spend your money on alcohol, you can use the money for something else like buying electronics, clothing, sports equipment, or taking a dance course. The end result will be: by drinking less alcohol, you will receive a gift that can enrich your life.
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Advice

• Choose drinks that are non-alcoholic or low in alcohol.
• If you are refueling yourself, you should add less alcohol to your glass.
• Share alcohol with someone you trust. You can ask the waiter to bring you 1 drink and 2 glasses.
• Keep busy. This will keep your mind occupied with activities other than drinking alcohol.
• Be patient and be patient. It takes time for you to change your behavior.
• Deflect the pressure from others around you with enthusiasm for the healthy change you are making.
• Do not store alcohol in the refrigerator or put them in a shopping cart. You should stop buying alcohol while shopping.
• Drink a glass of water between wine glasses.
• Eat before going out to fill up the stomach. You will drink less alcohol when you are full.
• Making healthy choices leads to a healthy future.

Warning

• Each year there are more than 10,000 deaths that can be prevented from drunk driving. That means about 45 people die every day. In addition, 25,000 people are also injured by driving while drinking.
• In the US, the average penalty fee for a DUI (Driving Under the Influence of a Substance) violation is about $ 10,000, which can be higher or lower depending on where you live. International penalty fees will vary.
• Blood alcohol level will soar to illegal levels with just one glass of alcohol.
• Alcohol may not destroy your brain cells, but it certainly does.