So, you’ve just drained your second drink. You wonder whether a little top up is a good idea, or might you be flirting with danger?
While it’s not to say that you shouldn’t allow yourself to mellow out once in a while – the real question is how often are you asking yourself the above question?
If it’s rarely the case and you’ve taken responsible measures, such as making sure that you’re not driving anywhere and that you’re not alone, there’s no need to pass judgement on yourself or anyone else for that matter.
However, if you regularly find yourself walking the line between what’s considered okay and potentially taking it a little too far – more so if drinking is part of your daily routine – it’s advisable to look at ways to cut down on your alcohol intake.
Here are some suggestions to consider, based on the recommendations of the National Institute on Alcohol Abuse and Alcoholism (NIAAA) published by Harvard Health:
- Make a list of reasons why you shouldn’t drink. These might include feeling healthier, wanting to lose weight, sleep better or to improve your relationships.
- Set hard limits. Make sure keep below the recommended NIAAA guidelines: “no more than one standard drink per day for women and for men ages 65 and older, and no more than two standard drinks per day for men under 65.”
- Less is more. You can still enjoy a drink; but go for smaller glasses or cut down the alcohol by swapping strong beers or wines with those that have a lower absolute volume (ABV in %).
- Sip your drink slowly. Put the glass down after each mouthful and balance it with water or other non-alcoholic beverages.
- Choose alcohol free days. Decide not to drink a day or two each week; or see if you can go without drinking for a longer period – observing how you look and feel.
- Don’t keep alcohol in your house! It’s that simple.
- Keep a diary of your drinking. Every time you have a drink, record it on a calendar so you can track your behaviour. Include information about what and how much you drank and where.
- Watch out for peer pressure. Don’t drink just for the sake of fitting in. Practice polite ways of saying no.
- Be honest with your friends. If your friends associate drinking with socialising, ask them for their understanding in advance. Better yet, offer to be the designated driver so that they know you won’t be drinking.
- Do something other than drink: take up a new hobby, go for a walk, get on the dance floor or play a game of pool. According to the Better Health Channel, “you’re less likely to drink out of boredom if you’re busy having fun.”
Cheers to that!
If you still find yourself struggling to cut back in spite of trying various methods, it’s best to speak to a health professional or go for counselling. There are plenty support groups should you realise that your drinking has become a problem that you can’t deal with on your own.
References:
Barnes. S. (2019) How to cut back on drinking alcohol. Available [online] at https://www.huffpost.com/entry/how-to-cut-back-drinking-alcohol_n_5c264865e4b08aaf7a90073d#
Better Health Channel. 10 tips to cut down on alcohol. Available [online] at https://www.betterhealth.vic.gov.au/health/ten-tips/10-tips-to-cut-down-on-alcohol
Harvard Health. 11 ways to curb your drinking. Available [online] at https://www.health.harvard.edu/healthbeat/11-ways-to-curb-your-drinking.
National Health Services: Tips on cutting down. Alcohol support. Available [online] https://www.nhs.uk/live-well/alcohol-support/tips-on-cutting-down-alcohol/