Understanding the psychology of generalizations
If you regularly drink more that 14 units of alcohol per week, you're drinking too much.
One unit of alcohol is 10 milliliters of pure alcohol. Of course, the number of units you are drinking depends on the size and alcohol content of your drink.
Fourteen units is equivalent to six pints of average-strength beer or six medium glasses of wine.
Heavy drinking—which includes binge drinking—has been defined by the National Institute on Alcohol Abuse and Alcoholism as four or more drinks on any day or eight or more per week for women, and five or more drinks on any day or 15 or more per week for men.
If you're currently drinking more than this, you will be building up a tolerance to alcohol.
And the more you drink, the greater the risk to your health—including the risk of becoming dependent on alcohol. So, are you concerned about your alcohol intake?
Making a few changes to your drinking habits can make a big difference in helping to limit intake. With that said, here's how to start drinking less!
While it's recommended to drink no more than 14 units of alcohol a week, the less you drink, the better. The first thing to do, therefore, is moderate alcohol intake.
A useful strategy is to draw up a plan. Before you start drinking, write a list of the reasons for curtailing your drinking.
Moderating alcohol intake can make you feel healthier. You also tend to sleep better. Whatever the reasons, putting it in writing can help motivate you in achieving your goals.
In fact, setting a drinking goal is the next step in lowering alcohol consumption.
Decide from the get-go how many days a week you plan to drink and how many drinks you plan to have. But remember: always to keep your drinking below the recommended guidelines.
For example, you might decide to only imbibe on a Friday night or a Saturday night, and have only one drink.
Reinforce this regime by scheduling alcohol-free days every week.
A great way of imbibing less is to set a drinks budget. Allocate a fixed amount of money to spend on alcohol. An empty pocket means an empty glass!
For the first month or so, keep track of every time you have a drink by recording your alcohol intake in a diary.
Include information about what and how much you drank as well as where you were. Noting all this in writing should help you maintain your goals, but also serves as an indicator that you may be struggling with cutting down on drinking.
If cutting down on alcohol is proving a challenge, there's nothing wrong with seeking advice from your doctor or another health professional to get you back on track.
If it helps, don't keep alcohol in your house. Besides curbing temptation, making your home an alcohol-free zone can have enormous psychological benefits.
You can still enjoy a drink, but make it a small one. Go for bottled beer instead of a pint, or opt for a small glass of wine instead of a large one.
Rather than knock it back quickly, sip your drink. Learn to pace yourself. And help yourself by spending less time in bars. Meeting in a café, for example, shifts the emphasis away from alcohol.
Better still, switch to an alcohol-free drink. If that proves a challenge, opt for something of lower strength (ABV%). You'll find this information on the bottle.
There will be occasions when limiting your alcohol intake will be tested, at a party for example. But learn to say no politely. Explain your mission and don't bow to peer pressure. You shouldn't feel obligated to accept every drink you're offered.
If you do end up in a situation where drinks are flowing freely, have a glass of water before indulging, and alternate alcoholic drinks with water or other non-alcoholic drinks, a club soda, perhaps, or a similar soft drink.
Even with the best will in the world, there will likely be times when you're tempted to drink beyond the recommended guidelines, prompted by what's known as "triggers."
Be aware of people, places, or activities that make you want to drink. Identify any prompts that may have you reaching for the bottle.
For example, if you associate certain events with drinking, a vacation or a celebration perhaps, develop a plan for managing them in advance.
Monitor your feelings. It's very easy to reach for a drink when you're worried, lonely, or angry. Instead, only drink when you're in a good mood, but do so within safe quotas.
Remember that cutting back on drinking is a process. Moderation is key. And the benefits of reducing alcohol intake make the effort hugely worthwhile.
The effects of cutting down are immediate. You'll feel better in the mornings and feel less tired during the day. You'll be more energetic, and your skin will glow.
And by maintaining a limited intake of alcohol, long-term health benefits include better heart health, a stronger immune system, and a more obvious sense of well-being.
Sources: (Centers for Disease Control and Prevention) (National Institute on Alcohol Abuse and Alcoholism) (NHS) (Drinkaware)
See also: Facts about alcohol that will shock you
The dangers of indulging in excess alcohol are well documented. According to the Centers for Disease Control and Prevention, around 39 millions adults in the United States alone drink too much. In the UK, figures based on recent YouGov surveys show 18.1% of adults in England were drinking at "increasing or higher risk." If you recognize yourself among these worrying statistics, what can you do to cut down on alcohol consumption? Fortunately, there are a number of simple ways to limit alcohol intake. But it's a careful process that takes time, and moderation is key.
So, are you looking for ways to curb your drinking? Click through for some sobering tips on how to start imbibing less.
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The dangers of indulging in excess alcohol are well documented. According to the Centers for Disease Control and Prevention, around 39 millions adults in the United States alone drink too much. In the UK, figures based on recent YouGov surveys show 18.1% of adults in England were drinking at "increasing or higher risk." If you recognize yourself among these worrying statistics, what can you do to cut down on alcohol consumption? Fortunately, there are a number of simple ways to limit alcohol intake. But it's a careful process that takes time, and moderation is key.
So, are you looking for ways to curb your drinking? Click through for some sobering tips on how to start imbibing less.