Tip

Use this questionnaire to review the drinking behavior of someone close to you.

How can I recognize signs of alcohol use disorder in someone I care about? (check all that apply)

Time-Outs

Anger is a feeling or emotion that can range from mild irritation to intense upset to rage.

Anger is a feeling or emotion that can range from mild irritation to intense annoyance to rage.

Anger cues are warning signs telling you that you’re becoming angry. They can be a physical or bodily response, a behavior, a feeling, or a thought.

The Anger Control Plan is a map or guide that lists tools for handling anger.

Get Adequate (6 to 8 hours) Sleep Each Night

Your mood is definitely related to the amount and quality of sleep you get each night. People who are chronically sleep-deprived feel moody, depressed, and generally out of sorts.

Here are some tips for getting a good night’s sleep. Try to follow as many of them as possible, adjusting for your individual circumstances.

Limit my Alcohol Consumption

Problems with alcohol abuse or dependence increase your risk of developing depression. Cutting back on the amount of alcohol you consume each day can help you to feel better and more like your old self. Alcohol is also a depressant.

How much alcohol I consume in a day

Amount of beer: ______ bottles or cans
Amount of wine ______ glasses or bottles

Try a Type of Meditation called “Mindfulness Meditation”

Instructions:

Sit on a straight-backed chair or cross-legged on the floor. Let your breathing become slow and regular. Inhale through your nose and exhale through your mouth, nice and slowly for a few breaths to center yourself. Start to focus on your breathing, becoming aware of each breath.

Participate in an Activity or Event You Used to Enjoy

When you are feeling depressed, it is hard to imagine enjoying any of the activities that used to give you pleasure, such as going for a walk, having coffee with a friend, taking in a movie or going to a ballgame.

But research shows that if you can include at least ONE activity that you used to enjoy in your day-to-day routine, your mood is likely to improve, at least for part of the day.