Some Tips for Changing
Your Drinking

  1. Keep a record of your drinking.
  2. Always measure your drinks when pouring from a wine or liquor bottle.
  3. Practice saying “NO” to people who invite you to drink more than you plan.
  4. Choose beer and wine with lower alcohol content; use less liquor and more mix in your drinks.
  5. Pace your drinking; don't drink more than 1 standard drink an hour.
  6. Alternate non-alcoholic drinks between alcohol drinks.
  7. Have some alcohol-free days each week.
  8. Plan in advance how to handle urges and drinking situations.
  9. Limit your drinking. The National Institute on Alcohol Abuse and Alcoholism (NIH Publication No. 07-3769) recommends that:
  • Women: Drink no more than 3 drinks in a day AND no more than 7 drinks in a week.
  • Men: Drink no more than 4 drinks in a day AND no more than 14 drinks in a week.
  1. For more information about how to limit your drinking download the pamphlet Rethinking Drinking: Alcohol and Your Health from the National Institutes of Health.

Rethinking Drinking

  1. Remember, not drinking is always an option.
  2. Decide ahead of time, when, where, and how much you will drink.
  3. Don't drink as a way of solving problems, find alternatives, or talk with someone.
  4. Don't drink for reasons where you are likely to drink more and more. With continued drinking experiences, many people are less affected than they use to be by the same amount of alcohol, leading them to drink more. This is called developing tolerance.
  5. Evaluate your reasons for drinking: To be able to limit your drinking, it is important to not drink for the effect; that is, don't drink to feel a certain way, or you may find yourself drinking more and more.
  6. For some people, not drinking is necessary. Don't drink if you:
    • Have medical problems where drinking is not recommended (e.g., diabetes, liver problems).
    • Are pregnant or trying to become pregnant.
    • Are taking medications that interact with alcohol (ask your physician).
    • Have legal or social reasons for not drinking (e.g., spouse, on probation).
    • Are planning to drive a vehicle.
    • Lastly, if you have any questions about your drinking and whether it might affect your health or medications you are taking you should contact your physician.