It is helpful to think about the amount of alcohol consumed by adults in the United States and by you. There are different types of drinkers among the adult population, and these types can be explained by different patterns of alcohol consumption. These include:
Types
Patterns of Alcohol Consumption
Abstainers and light drinkers
Drink no alcohol or fewer than 3 drinks per month
Alcohol use does not affect health or result in negative consequences
Pregnant and breastfeeding women are advised to drink NO alcohol
Moderate drinkers
Drink 3 or fewer times per week
Drink 1-3 standard drinks per occasion
Alcohol use does not affect health or result in negative consequences
At times moderate drinkers consume NO alcohol, such as before driving, while operating machinery, while pregnant, etc.
At-risk drinkers
Drink over 12 (women) and 15 (men) standard drinks per week
At risk for negative health and social consequences
Alcoholics
Heavy drinking has led to physical need for alcohol and to other problems
Drinking alcohol can affect your physical health, emotional and social well-being, and yourrelationships with others. The following are some of the positive effects that people sometimes describe as a result of drinking alcohol.
Temporary high
Forget one's problems
Enjoy the taste
Social ease
Relaxation
Sense of confidence and daring
Temporarily reduced stress levels
Avoid uncomfortable feelings
Ease in speaking one's mind
The following are some of the negative consequences that may result from drinking.
Difficulty coping with stressful situations
Depression
Blackouts
Problems at work or school
Liver problems
Sexual performance problems
Sleep problems
Arrests for driving under the influence of alcohol
The purpose of this step is to think about the best reason for you to quit or cut down on your drinking. The reasons will be different for different people.
The following list identifies some of the reasons why people decide to cut down or quit drinking. Check each box by the three most important reasons why YOU want to quit or cut down on your drinking. Perhaps you can think of other reasons that are not on this list.
To consume fewer empty calories (alcoholic drinks contain many calories)
To sleep better
To live longer--probably between 5 and 10 years longer
To look younger
To be less likely to die of heart disease or cancer
To save lots of money
To be happier
To reduce the possibility that I will die of liver disease
To reduce the possibility that I will die in a car crash
To achieve more in my life
To do better at my job
To be a better father/mother to my children
Other: ____________________________
Write down the three most important reasons you chose to cut down or quit drinking.
Think about the consequences of continuing to drink heavily. Now think about how your life might improve if you change your drinking habits by cutting down or quitting. What improvements do you anticipate?
The purpose of this step is to decide on a drinking limit for yourself for a particular period of time. Negotiate with your health care provider so you can both agree on a reasonable goal. A reasonable goal for some people is abstinence--not drinking any alcohol.
As you develop this agreement, answer the following questions:
One way to keep track of how much you drink is the use of drinking diary cards. One card is used for each week. Every day record the number of drinks you have. At the end of the week add up the total number of drinks you had during the week.
Your desire to drink may change according to your mood, the people you are with, and the availability of alcohol. Think about your last periods of drinking.
Here are examples of risky situations. The following list may help you remember situations that can result in at-risk drinking.
Parties
Sleeplessness
Anger
Boredom
Family
Watching television
Tension
Friends
Other people drinking
Feeling lonely
Criticism
Certain places
Feelings of failure
Dinner parties
After work
Frustration
Children
Weekends
Use of tobacco
TV or magazine Ads
Arguments
What are some situations that make you want to drink at a risky level? Please write them down.
It is important to figure out how you can make sure you will not go over drinking limits when you are tempted. Here are examples:
Telephone a friend
Go for a walk
Call on a neighbor
Watch a movie
Read a book
Participate in a sport
Some of these ideas may not work for you, but other methods of dealing with risky situations may work. Identify ways in which you could cope with the specific risky situations you listed above.
1. For the first risky situation or feeling, write down different ways of coping.
We have covered a great deal of information today. Changing one's behavior, especially drinking patterns, can be a difficult challenge. The following pointers may help you stick with your new behavior and maintain the drinking limit agreement, especially during the first few weeks when it is most difficult.
Remember that you are changing a habit and that it can be hard work. It becomes easier with time.
Remember your drinking limit goal: __________________________________
Read this workbook frequently.
Every time you are tempted to drink above limits and are able to resist, congratulate yourself because you are breaking an old habit.
Whenever you feel very uncomfortable, tell yourself that the feeling will pass.
At the end of each week, think about how many days you have been abstinent (have consumed no alcohol) or have been a light or moderate drinker.
Some people have days during which they drink too much. If that happens to you, DON'T GIVE UP. Just start again the next day.
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