Decide on your ultimate goal. Do you want to cut down to a set daily amount? Maybe you want to avoid binge drinking? Or perhaps you would like to give up alcohol altogether.
Pick a day of the next week to start cutting down. Go for a day when you are less likely to be under pressure, so it's easier to avoid alcohol.
Keep a drink diary. Writing it on a regular basis will help you to work out how much you're drinking.
Work out how you can avoid situations that you know will encourage you to drink. For example, if you're going out with friends sugest the cinema instead of the pub.
Pace yourself. Try drinking each drink more slowly or alternating alcoholic drinks with soft or non-alcoholic ones.
Find something else to do while you drinks like playing darts, pool or dancing. This will take your mind off your drink and help to slow you down.
Get out of the habit of drinking because you are stressed or have nothing else to do. Look for other ways to relax: activities like swimming or going for a walk.
Take stock of your progress and gie yourself credit where it's due for your achievements so far. This will help you keep going to achieve your targets.
Try to have at least two alcohol-free days a week. Choose days when you're less likely to be in situations where you would usually drink alcohol. Always give your body a 48 hour break from booze if you do drink too much in one session.
Don't give up. Changing a habit like drinking takes time and hard work and sometimes it's difficult to drink less. Focus on what you've achieved so far and reward yourself when you have met your drinking targets. If you do relapse, don't stop, just set a new date and start cutting down again.
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