Drinking in moderation can be a good way to relax and enjoy yourself. However, if you notice that you’ve been drinking more and more than usual, it could be the sign of some dangerous behavior developing. That’s why it’s good to know what you can do to cut down on your alcohol intake. This can help you keep healthy while still enjoying your favorite drinks…
How-to Reduce Alcohol Intake: Important Techniques
Set a limit
One good way to lower your alcohol intake is by setting a hard limit. Usually, before someone start drinking, they’ll have a basic idea of how much they want to drink. Yet, once they begin drinking, it’s easy for them to drink way more than they expected.
By setting a hard limit, you know exactly how much you want to drink. That way, when you start drinking, you know when to stop. Plus, it’s good to let any friends with you know what your limit is as well. This will help them not pressure you into drinking past this limit, and instead help you stick to it.
Some people try to not eat much before they drink. In their eyes, they try to balance the empty calories that comes with drinking by limiting what they eat. In reality, it’s not a good idea to drink on an empty stomach, especially if you want to limit your alcohol intake.
By drinking on an empty stomach, you’re setting yourself up to drink way more than you should. It’s pretty simple, as the more space there is in your stomach, the more you can drink before feeling full. By eating beforehand, you’ll be able to better limit your alcohol intake. This will also help you avoid feeling sick or nauseous after a few drinks.
Choose healthier options
Picking healthier choices is also good for when you want to cut down on your alcohol intake. Of course, the most apparent choice is water. Drinking water will help keep you hydrated after drinking alcohol. Plus, it’ll also help you feel full without needing to drink any alcohol. You can also try out some non-alcoholic drinks. Many of these drinks will taste similar to their alcoholic ones, just without the alcohol in them. Choosing these drinks can be good if you want to watch your intake, but still want to experience some unique flavors.
You have worked so hard to get clean, but staying clean can be a challenge in itself. In the short-term and longterm future, you will come across different triggers, events or emotions that may make you want to pick up bad habits again. While it may be a struggle, it is possible to make it through while staying clean. There are different steps you can take to help keep yourself from relapsing.
How-to Keep Yourself From Relapsing: Prevention Steps
Be Aware of Triggers
Everyone will have different things that trigger them, but there are some triggers that are more common than others. It is important to know these in order to help keep yourself from relapsing. First, being around old friends who are still using drugs or alcohol and have no interest in getting sober can be a relapse trigger. It is difficult to keep all of your old life the same without falling into the same bad patterns too. Certain locations that you used to engage in substance abuse can also be a trigger.
Other common triggers include isolation, relationship issues, uncomfortable emotions like feeling hungry, lonely, or tired. Some people are overconfident in themselves, thinking that they do not have a problem, or that the issues are all behind you. This over confidence can actually create the perfect scenario for relapse.
Stages of Relapse
One of the best ways to keep yourself from relapsing is to understand the stages of relapse. This way you can already know what to be mindful of. Relapse is usually a gradual process, and can even start months before the actual relapse event occurs. The different stages of relapse are emotional, mental and physical.
With emotional relapse, you’re not actually thinking about using. However, your emotions and behaviors can set you up for a potential relapse. Some of the signs include anxiety, mood swings, not asking for help or going to meetings, anger, and isolation. Change your behavior and practice self care. With emotional relapse, it is the easiest to get back on the right path and stop yourself from actually relapsing.
Mental relapse is when part of you wants to start using again, and the other part does not. You are being pulled two different ways. Some signs of this include lying, hanging out with your old friends, and thinking about people and places in your past. It also includes glamorizing your past use and even fantasizing about using again.
If you are struggling with mental relapse, talk to someone and tell them what you are going through and thinking about relapsing. This could be a friend or even a support group. Urges won’t last for too long, but just make sure to distract yourself by going on a walk, or calling someone to chat. Remember to take each day at a time so that the process does not feel so overwhelming.
Lastly, the best thing is to try and catch yourself from relapsing before you get to the physical relapse point. Once you start thinking about relapse, it does not take long to get to physical relapse. This is when you actually physically relapse again. So, pay attention and react to the warning signs so that you do not make it to this point. Get help before it is too late.