Counters

Drinking Diary

My Goal and Plan

Published: 13.04.2007

Tips for stopping

For those who wish to stop or avoid drinking

Take a break from alcohol
First, pick a day or two each week when you will not drink at all. Then, try to stop drinking for one week. Think about how you feel physically and emotionally on these days. After you complete this small test, you may find it easier to cut down or quit for good and then feel better about your new drinking style.

Learn how to say NO
You don’t have to drink when others are drinking, even if a drink is given to you. It’s not rude to decline. Practice ways to say ‘no ‘politely. You don’t need to explain yourself. Stay away from people who give you hard time about not drinking. If your change in lifestyle doesn’t agree with them, you might want to rethink the friendship.

Stay active
There are many new activities waiting for you to spend the time previously devoted to drinking in other ways. Use the extra time and money previously spent on drinking to do something fun with your family or friends. Go out to eat, see a film, take up a sport or just sit with a good book under a tree. Take advantage of this valuable extra free time!

Get support
Cutting down on your drinking or quitting may prove 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 or quitting. It’s important to reach out for the extra help you need. You might be surprised at all the support structures you already have in place in your family, network of friends and community.

Watch out for temptations
Watch out for people, places or times that in the past encouraged you to drink. This is all part of rethinking your habits of socialising. Stay away from people who drink a lot and steer clear of bars you used to frequent. Plan ahead for times of temptation, creating a plan of attack for those difficult moments. Do not drink when you are angry, upset or having a bad day. This pattern of drinking can be hard to break.

Review your social scene
Identify what changes need to be made in your routines.

• If you are in the habit of going to pubs after work or meeting your friends at bars try to organise different social activities, for example go see a film, or to the gym for a work-out or a game of basket ball.
• If you drink mainly at night try to keep yourself busy going to places where you cannot drink, for example the movies.
• If you tend to drink when you are alone get involved in more social activities, for example join a club or increase family time.
• If you tend to drink when you are bored try to plan enjoyable activities, for example shows, movies, exercise, hobbies and so on. Life is full of options.
• If you tend to drink when you are stressed learn relaxation techniques or engage in relaxing activities, for example gardening, yoga, exercise, etc.
• If you drink when you feel depressed or if you think that drinking calms your nerves you should consult your doctor about it. It’s important to contact professionals in your community who can help you.