How can I quit drinking?
- First, write down your reasons for stopping.
- Set a Drinking Goal for Yourself
- Tips to Help Your Reach Your Goal
- Successful Coping with Urges to Drink
- Local Outreach Telephone Card
Why do you want to stop drinking? There are many reasons why you may want to stop drinking. You may want to improve your health, sleep better, or get along better with your family or friends.
On the My Reasons for Stopping worksheet, make a list of the reasons you want to stop drinking. You can use the categories listed as a guide to identify the benefits you may achieve from not drinking at all (ABSTINENCE) as well as the concerns you may have about continuing to drink.
Print and fill out the My Reasons for Stopping worksheet.Back to top
You may choose not to drink at all!
Print the drinking goal worksheet.
Now. write your drinking goal on a piece of paper. Put it where you can see it, such as on your refrigerator or bathroom mirror.Back to top
Watch it at home.
Keep a small amount or no alcohol at home.
Don't keep temptations around!
Take a break from alcohol.
Try to stop drinking for 2-3 weeks. Think about how you feel physically and emotionally. When you succeed and feel better, you may find it easier to cut down for good.
Learn how to say NO.
You do not have to drink when other people drink. You do not have to take a drink that is given to you.
Practice ways to say no politely. For example, you can tell people you feel better when you drink less.
Stay away from people who give you a hard time about not drinking.
What would you like to do instead of drinking? Use the time and money spent on drinking to do something fun with your family or friends. Go out to eat, see a movie, or play sports or a game.
Quitting your drinking may be difficult at times.
Ask your family and friends for support to help you reach your goal.
Talk to your doctor if you are having trouble.
Get the help you need to reach your goal.
Watch out for temptations.
Watch out for people, places, or times that make you drink, even if you do not want to.
Stay away from people who drink a lot or from bars where you used to go.
Plan ahead of time what you will do to avoid drinking when you are tempted.
Do not drink when you are angry or upset or have a bad day.
These are habits you need to break if you want to drink less.Back to top
Recording how you cope with urges to drink during the next few weeks can be very useful. It can Increase your understanding of the role that alcohol has played in your life, and it can help you identify the most effective approaches for avoiding drinking or overdrinking.
In this part of your Brochure, you will find several copies of the Coping with Urges form. Fill it out whenever you have an urge to drink---trying to recall where you were, how you felt, how you coped with the situation.
Seeing this in writing can be very helpful in letting you develop your own strategy for avoiding drinking alcohol.
An urge to drink can be defined as a " strong desire " or a " strong temptation " to use alcohol. When you find yourself struggling with such feelings, make a record of the situation:
Print several (10 is a good number) copies of the Coping with Urges form.
Print and fill out the Summary worksheet.
You will also be given a Treatment Goals Worksheet by your therapist,
which you will fill out together and which you can modify as you proceed toward your goal.
And, guess what?
One day soon you will achieve it!Back to top
Print and fill out your own Local Outreach Telephone Card
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