Vivian Marlowe
Self-control and alcohol consumption are inversely related, with self-control demands being positively associated with alcohol consumption at the between-person level. Various factors, such as emotions, decision-making, and cognitive processing, can influence self-control and contribute to alcohol-related problems. Recognizing the lack of self-control with alcohol is the first step towards managing it effectively. Different approaches, such as complete abstinence or controlled drinking, can be explored based on individual preferences and suitability. Techniques like setting limits, keeping a drinking diary, and finding alternative activities, can help in gaining self-control and reducing alcohol consumption.
| Characteristics | Values |
|---|---|
| Alcohol consumption | Keep a drinking diary for a week to understand if your drinking is problematic |
| Understand your triggers and emotions that lead to drinking | |
| Set a limit before drinking, for example, keeping four coins and moving one to another pocket for each drink | |
| Drink one drink per hour to keep blood alcohol content at a safe level | |
| Avoid hard liquor | |
| Alcohol addiction | Discuss alcohol intake with your doctor |
| Explore other activities and hobbies that don't involve alcohol | |
| Understand your addiction and whether abstinence or moderation is the right approach |
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What You'll Learn
Recognising if your drinking is problematic
The first step to recognising if your drinking is problematic is to know how much you drink. Try keeping a drinking diary for one week. Every evening, or in the morning, jot down how much you drank, when, where, and with whom. You can also note if your drinking led to any issues, such as fighting or blacking out. This practice will give you a better idea of whether your drinking has become excessive or problematic.
Pay attention to the thoughts or feelings that make you want to drink. Many people use alcohol to numb, dull, or block painful emotions. If you are craving your next drink, you may have alcohol use disorder.
Alcohol use disorder (AUD) is a common medical condition where people can't stop drinking, even when drinking affects their health, safety, and personal relationships. Symptoms of AUD include craving beverages containing alcohol, continuing to drink even though it affects your relationships, drinking more or for longer than you intended, spending lots of time obtaining and drinking alcohol or recovering from hangovers, repeatedly trying and failing to reduce how much you drink, giving up important activities because of alcohol, using alcohol in hazardous situations, and continuing to drink when you have a medical condition or mental disorder that gets worse with alcohol.
If you think your drinking has become a problem, there are several options to help you control your drinking. Some people may need to quit drinking entirely, but this is not the only way to control your drinking. Different approaches work for different people, and various types of addiction. Some people may be able to quit and never drink again, but for others, even a small amount of alcohol could trigger a return to drinking heavily. If this is you, it's important to stay away from alcohol as much as possible. For some people, drinking in moderation can be effective at curbing addictive behaviours.
If you plan to attempt to control your drinking, there are several steps you can take. First, think about your goal and write it down. Some possible goals include only drinking on weekends, lowering your overall intake to a healthy amount, and being able to drink at parties without getting drunk. You can also try keeping four coins in your pocket, or as many coins as the number of drinks you're planning to have that night. Each time you have a drink, move a coin to another pocket. Once you run out, you know you've reached your limit. Another way to limit yourself is to have only one drink per hour, which will likely keep your blood alcohol content at a safe level.
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Keeping a drinking diary
Firstly, it's important to know how much you drink. Try keeping a drinking diary for one week. Every evening, or in the morning, write down how much you drank, when, where, and with whom. You can also note if your drinking led to any issues, such as fighting or blacking out. This practice will give you a better idea of whether your drinking has become excessive or problematic.
You can also make a note of the thoughts or feelings that make you want to drink. Many people use alcohol to numb, dull, or block painful emotions. Keeping a drinking diary will help you to identify patterns in your drinking behaviour and the triggers that lead you to drink.
There are also several apps available that can help you keep track of your drinking habits, such as the MyDrinkaware app. This app can help you track the units and calories in your drinks, set goals, and review your drinking patterns.
Once you have a better understanding of your drinking habits, you can start to make changes. This might involve setting a drinking goal, such as only drinking on weekends or lowering your overall intake. You can also try choosing alcohol-free days or weeks, or switching to less concentrated drinks. If you feel that your drinking has become a problem, it is important to talk to your doctor or a counselor for advice and support.
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Setting a limit before drinking
Know Your Limit
Before you start drinking, decide on a specific number of drinks that you will allow yourself to have. This number should be based on your personal limits and what you know your body can handle. For some people, one or two drinks may be their limit, while others may be comfortable with a slightly higher number. Be honest with yourself and set a realistic limit that you can commit to.
Keep Track with Coins
A clever way to keep track of your drinks is to use coins. Before you start drinking, put the same number of coins as your drink limit in one pocket. Each time you finish a drink, move one coin to another pocket. When you've moved all the coins, you've reached your limit. This tangible method of tracking your drinks helps you stay accountable and aware of your consumption.
One Drink Per Hour
Another effective strategy is to limit yourself to one drink per hour. This rule helps space out your drinks and ensures your blood alcohol content remains at a reasonably safe level. It also allows you to assess how your body is handling the alcohol and gives you time to decide if you want to stop at a certain point.
Alternate with Non-Alcoholic Drinks
To help you stick to your limit, alternate alcoholic beverages with non-alcoholic ones. This tactic can help slow down your alcohol consumption and reduce the total number of drinks you have. Opt for water, juice, or soda instead of another alcoholic drink.
Plan Ahead
Before you go out, make a mental note to drink within healthy limits. Set an intention to stick to your predetermined limit and remind yourself of the reasons why you're setting this boundary. If drinking has become a problem, it's important to be mindful and proactive about managing your consumption.
Seek Professional Help
If you're struggling to control your drinking or if it's negatively impacting your life, consider seeking professional help. Talk to your doctor or a licensed therapist who specializes in addiction. They can provide you with additional tools and resources to manage your drinking and support you in your journey towards healthier habits.
Remember, setting a drinking limit is a personal decision, and it may take some time to find what works best for you. Be patient with yourself and don't be afraid to adjust your strategies as you learn more about your relationship with alcohol.
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Exploring other activities and hobbies
Exploring new hobbies and interests is an essential aspect of alcohol recovery. They provide emotional, physical, and social benefits that support the journey to sobriety. Here are some ideas for activities and hobbies to explore:
Creative Activities
Creative outlets such as painting, writing, music, and urban sketching can be powerful mediums for self-expression and emotional release. They can also enhance cognitive functions impaired by alcohol abuse and provide a sense of accomplishment. For example, try watercolour painting—it's inexpensive to start, and there are numerous tutorials available on YouTube.
Exercise and Outdoor Activities
Physical activities like hiking, cycling, yoga, and gardening are excellent for restoring physical well-being and relieving stress. They can also provide an opportunity to socialise and meet new people. For instance, disc golf is a fun outdoor activity, although there might be drinkers on the course. Alternatively, explore a new area of your town and meet people through sober activities.
Social and Community Activities
Community-based hobbies like team sports, group art classes, or fitness classes provide social support, which is crucial during alcohol recovery. They offer a sense of belonging and the opportunity to build relationships with individuals who share similar interests. For instance, you could try rock hunting—it can be done anywhere, and there are online communities dedicated to it.
Mindfulness and Relaxation
Activities that promote mindfulness and relaxation can be beneficial for alcohol recovery. This includes meditation, which can take the form of intricate hobbies like gardening or high-end coffee brewing, or activities like yoga that release endorphins.
Learning and Self-Expression
Challenging yourself to learn something new can be deeply rewarding. This could be learning an instrument, picking up new skills like HTML and CSS, or exploring a subject that interests you, such as philosophy or a specific topic within it, like virtue ethics.
Remember, the key is to find activities that you enjoy and that align with your recovery goals. Don't be afraid to try different things until you find what works best for you.
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Getting professional help
If you think you have a problem with alcohol and a lack of self-control, there are many ways to get professional help and support. Firstly, it is important to recognise that you are not alone in this struggle, and that millions of people have alcohol use disorder (AUD) or struggle with controlling their drinking.
Talk to a Medical Professional
The first step is to talk to your doctor or a healthcare provider. They will be able to recommend treatments and resources to help you recover. They can also advise on whether a moderation or abstinence-based approach is best for you and prescribe medication if necessary. It is important to be honest about your drinking habits so that they can help you effectively.
Counselling
Counselling is a great way to get support and advice. Addiction counsellors are trained to assist people with substance use concerns and can help you develop the skills to manage your drinking. Cognitive-behavioural therapy (CBT) is a form of counselling that can be particularly useful. It can be done one-on-one or in small groups and focuses on identifying the feelings and situations that contribute to heavy drinking. It also helps you develop the skills to cope with everyday triggers.
Treatment Programs
There are many treatment programs available for alcohol problems, and your healthcare provider can refer you to one. These include outpatient programs, intensive outpatient or partial hospitalization, residential programs, and intensive inpatient programs. Outpatient programs involve regular office, virtual, or telehealth visits for counselling and medication support. Intensive outpatient programs provide coordinated outpatient care for complex needs. Residential programs offer low- or high-intensity treatment in a 24-hour setting. Intensive inpatient programs provide medically directed 24-hour services and can help manage withdrawal.
Online Tools
There are also many online tools and programs that can help you cut down or quit drinking. For example, A-CHESS is a mobile tool to prevent a return to drinking, and CBT4CBT is a self-guided, web-based cognitive-behavioural therapy program. CheckUp & Choices is another digital self-help program that guides people in deciding whether to change their drinking habits and developing the necessary skills.
Support Groups
Support groups can be a great way to connect with others who are facing similar challenges. SAMHSA's National Helpline provides referrals to local support groups, and youth support groups such as Alateen are also available.
Exercise and Self-Care
In addition to professional help, it is important to manage stress and practice self-care. Exercise is a great way to do this, and activities like yoga, tai chi, or meditation can be particularly beneficial. Exploring hobbies and activities that don't involve alcohol can also help, such as joining a book club or trying a new type of exercise class.
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Frequently asked questions
Some techniques to practice self-control with alcohol include:
- Keeping a drinking diary for a week to understand if your drinking is problematic.
- Setting a limit before going out, such as keeping four coins in your pocket and moving one to another pocket each time you have a drink.
- Having one drink per hour to keep your blood alcohol content at a safe level.
- Exploring other activities and hobbies that don't involve alcohol and that focus on self-care, such as yoga, meditation, or joining a book club.
Many people believe that abstinence is the only way to stop drinking alcohol, but medical research has shown that quitting cold turkey may not be the best approach for everyone. Different approaches work for different people, and some may be able to drink in moderation to curb addictive behaviors. It is important to discuss your alcohol intake with your doctor or a counselor trained in assisting people with substance use concerns before trying to change your drinking habits.
If you experience blackouts, aggression, or other negative consequences due to drinking alcohol, it may be a sign that you should quit drinking completely. Additionally, if you have a history of addiction or recognize that even a small amount of alcohol can trigger a return to heavy drinking, it is advisable to stay away from alcohol as much as possible.
