Advice for problem drinkers

   Tips for cutting down

First start by working out what you drink in a week by counting up what you’ve drunk in the last week. If it is difficult to remember keep a daily tally for the next week. A drink diary to help you do this can be found here.

Note all the drinks you drink, how many units in each, the times of day and where you were. If this is a typical week, your notes should give you a good idea about whether you are drinking too much and, importantly, the situations in which you drink and whether it’s going to be hard to cut down.

Some things that others have found useful for cutting down include:

• Going out a bit later or just having your first drink later
• Replacing some of your drinks with non- alcoholic or low alcohol drinks
• Switching your usual drink to one with less alcohol in it
• Avoiding the quick drink situation - missing out the one at lunchtime or after work can make a huge difference
• Having at least two alcohol free days - taking up a new interest, sport or just going to the cinema or somewhere different if you find that most of your social life involves the pub
• Drinking longer drinks - beer rather than spirits and drinking more slowly
• If you drink at home, buying beers and wines with lower alcohol content could make a great difference
• Decide a limit before you go out
• Buy smaller glasses for the home or buy a drink measure
• Keep a supply of non-alcoholic alternatives for drinking at home and entertaining
• Tell others you are cutting down and avoid rounds
• Finding other ways of relaxing - exercise or relaxation techniques for example
• If you anticipate a heavy evening, avoid drinking on an empty stomach and make sure someone else is driving.