What You Can Do

One way to make any kind of change in your behavior is to come up with a "Change Plan." This exercise has you list the specific goals you would like to achieve, outline the steps and challenges you will meet in reaching those goals, and figure out ways to overcome those challenges. (A Change Plan is included in the resources section.)

To keep track of how much you drink, use a drinking diary. Every day record the number of drinks you have. At the end of the month, add up the total number of drinks you had during the week. (A Drinking Diary is included in the resources section.)

The National Institutes of Health offers the following tips to help people cut back on drinking:

Keep only a small amount or no alcohol at home. Don't keep temptations around.

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.

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.

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.

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.

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.

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 and avoid 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.

Most people do not cut down or give up drinking all at once. Just like going on a diet, it is not easy to change. That is OK. 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!

Remember, the best advice is to avoid alcohol altogether.