It's good when a person can promise themselves: ‘That's it, I won't do it anymore,’ and then keep that promise. However, not everyone has enough willpower, and the temptation can be great. An alcohol treatment specialist shared what can be done in such cases.
The party season is here — there's no reason not to drink. It seems that alcohol is everywhere: you leave your glass unattended, and it's already full. So how can you drink less in such an environment?
Experts advise: you shouldn't rely too much on willpower. It's better to stick to certain strategies that will help you avoid overindulging during the season of endless celebrations.
1. Drink by Plan
When we vow not to drink, we often fall victim to what is called the "present bias," where a person tends to prioritize immediate rewards over future benefits. After all, when the opportunity for immediate gratification arises, such as drinking, it becomes much harder to remember the noble long-term goal.
"When making decisions, our brain tends to prioritize current goals over long-term ones," says Katinka van de Ven, an alcohol treatment specialist in Sydney, on The Conversation portal.
Therefore, the expert suggests setting more short-term goals. Look at your calendar and consciously choose sober days.
"If you plan in advance which days you will drink and which days you won’t, you won’t have to make that decision in real-time when alcohol is in front of you and you can easily give in to emotions," says the addiction specialist.
Track the Number of Drinks Consumed
When someone is trying to lose weight, they are advised to keep a food diary to understand the actual amount of food consumed. This same strategy works with alcohol.
"You will be surprised how much this habit can change your relationship with alcohol," says the expert.
The key is not to rely on memory. Regularly record what you've drunk in an app, a notebook, or notes on your phone. And it's best to do this in real-time.
Try Switching to Non-Alcoholic Versions
Non-alcoholic beer, wine, and champagne can really help in situations where you don’t want to stand out from the crowd but still want to drink less.
Alternate Alcoholic with Non-Alcoholic Drinks
It's hard to maintain control and awareness when you've had a few drinks. Still, try to slow down and make it a rule: after each alcoholic drink, have a glass of water or another non-alcoholic beverage, just not sweet soda. This habit will help reduce the overall amount of alcohol consumed, prevent dehydration, and lower the risk of a hangover.
Let Go of the "All or Nothing" Principle
Suppose you've decided to quit drinking altogether, but one day a cunning colleague convinces you to have "just a sip." Then you don’t notice how you empty your glass and now berate yourself: "I ruined everything."
"A slip-up is just a slip-up. It doesn’t mean you should give up on your goals. You can start over right now, with the next drink or the next day," emphasizes the addiction specialist.
Be Honest
Tell your spouse, friend, or loved one that you are trying to drink less. This way, you can gain some support, or at least people are less likely to pressure you with phrases like "Come on, just one."
Prepare Responses
Everyone is drinking, and you’re standing there with orange juice. Polite people will stay silent, but the particularly curious will definitely offer you a drink or ask why you don’t have a glass.
"Just say: ‘Thank you, I’m good’ or ‘I need to take it easy.’ Determine what is acceptable for you; there’s no need for long explanations," advises the expert.
Be Kinder to Yourself
According to the addiction specialist, shame and guilt often lead to even more alcohol consumption. So show yourself some compassion, and this will help change your habits in the long run.
"Don’t view a slip as a failure. Treat it as information. Try to figure out what prevented you from sticking to your goals and what can help next time," recommends the expert.
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