Top Five Tips To Reduce Drinking

If you are having trouble controlling your drinking even when trying different methods, this can be a sign of addiction. It is not too late to get help and turn your life around, however. There are many drug and alcohol rehab facilities that can help you to overcome addiction and develop healthier routines and strategies for remaining substance-free.

It’s not uncommon for people to have a drink now and then when spending time with friends or after a long day, but too much alcohol can take a toll on your health. In moderation, alcohol can have some health benefits, but it can also increase risk of heart or liver disease, interfere with other medications, and lead to poor decision making. A general rule of thumb is no more than one drink per day or seven per week for women, and no more than two drinks per day or 14 per week for men. When people start exceeding these guidelines and drinking larger amounts more frequently, that is when problems can arise and risk of addiction increases, notes Chapters Capistrano, a luxury drug and alcohol rehab center in San Clemente, Orange County.

Making a conscious effort to cut back on drinking can help to reduce addiction risk as well as other health concerns. Start off slowly and make small changes at first as you work your way up to your goals. Here are some ways that you can keep drinking in check:

1. Alternate with non-alcoholic beverages

Before you start drinking anything alcoholic, have a full glass of water first. This will help to hydrate your body and make you feel less thirsty. While you’re drinking, alternate between an alcoholic beverage and a non-alcoholic one. Pacing yourself can reduce the amount of alcohol that you consume and the impact that it has because your body has more time to process it. While water is the healthiest alternative, soda, juice, or tea can work well too.

2. Set limits for yourself

Know how much you normally drink and set limits for yourself. If you usually have four or five drinks, cut back to three or four. Then just two or three. Slowly work your way down until you are within recommended guidelines. Keep track of your drink total to hold yourself more accountable. You can also limit how much you spend on drinks so you don’t go overboard. Write down how many drinks you have had as a visual reminder instead of only trying to keep track in your head.

3. Stay active

Distracting yourself can cut back on how much you drink. While sitting still it is easier to keep going and lose track of how much you have had. Engage in a rousing conversation with others, play a game, start dancing, or do something else to stay busy. This can take your mind off of drinking and shift it to something more productive.

4. Control your triggers

If you know that stress, certain people, or specific situations lead you drink, try to avoid them. Try exercising or meditation to keep stress levels under control. Suggest hanging out at a new place with friends or trying different activities. Meet new people so that you have options for who you’re spending time with.

5. Eat beforehand

Drinking on an empty stomach allows alcohol to be more quickly absorbed into your system which can exacerbate the effects. Eating a filling meal or even snacking beforehand can help to cut down on how much you drink. When you feel full, it can reduce cravings for alcohol for some people. Drink with a meal or make sure food is available.

If you are having trouble controlling your drinking even when trying different methods, this can be a sign of addiction. It is not too late to get help and turn your life around, however. There are many drug and alcohol rehab facilities that can help you to overcome addiction and develop healthier routines and strategies for remaining substance-free.