Drinking is a common recreational activity in popular culture. For many, having a few drinks with friends is a form of relaxation and enjoyment. However, for some, social drinking can escalate in to alcohol use that begins to cause problems in their lives, such as harming relationships, missing work or waking up with a feeling of embarrassment the following day.

Most people are familiar with the concept of total sobriety (the approach taken in treatment centers and 12-step groups), but abstinence doesn’t work for everyone. Another approach to reducing alcohol use falls under a term called harm-reduction, in which we look for ways to reduce the harms that any given behavior may have on our lives without discontinuing the behavior all-together. I’m a firm believer in the value of harm-reduction as one option for those who are not ready to stop drinking completely.

Below are 4 harm-reduction approaches to limiting your alcohol use:

Drink with a specific intention. What are you trying to get out of this experience? Do you plan to just enjoy the taste of a beer, get a little buzz or get drunk? After each drink, ask yourself, “how do I feel?”. Do I need another drink to achieve how I want to feel? Often times, we consume more alcohol than intended because someone offers you another and without thinking, we agree. Taking an intentional approach to how much you drink can help reduce unnecessary consumption.
Set a drink limit. Do you know how many drinks it takes to achieve the right buzz? How many is too many? Setting a limit for how many drinks you consume at a time helps decision-making and the need for judgment (which can be difficult to maintain when you’re drinking). Be sure to consider the effects of the particular type of alcohol that you are drinking. Many of us respond differently to liquor than we do to beer or wine.
Set a time limit between drinks. Make a rule that you allow yourself to have one drink per hour. This may not limit the number of drinks that you consume if you’re out all night, but it will help reduce your level of intoxication.
Give yourself a budget. It’s so easy to open a tab and just keep on ordering. Consider going out with an allotted amount of cash that you allow yourself to use. Once the money is gone, you’re done drinking.
If you are having trouble with managing alcohol use, make an appointment with me today. I can help.