They may have good jobs, families, and self esteem. They or other people may not think they have a drinking problem. Unfortunately, they do have occasional, infrequent drinking episodes that get out of control and they may occasionally drink more than they plan..
They have personal strengths and resources to overcome their drinking problem with some guidance. However, if the problem is unchecked, they may become alcohol dependent within few years.
Here are some tips for their guidance.
1 Identify "high risk" situations and the
"triggers" of drinking . High-risk situations
and triggers consist of "Personal States" such
as , unpleasant emotions, happy events, physical
discomforts, urges, temptations etc., and "Social
States, "situations involving other people such as,
conflict with others, peer pressure, having a good time
with "buddies," partying, etc.
2 Set a "goal" to reduce alcohol consumption
which makes drinking safe and non-hazardous, e.g.,
"Two drinks or less for three or fewer days per
week. "
3 Set "rules" to guide your drinking, e.g. ,
"No drinks within three hours of driving or
operating any electrical machinery. " Specify all
conditions in which you will not drink.
Set rules for drinking for situations in which you are
likely to drink heavy, e.g., "Only one drink in one
hour and no drink on an empty stomach. "
4 Destroy your credit cards. That could be the most
valuable advice for those who burn their cash on alcohol
and borrow the essential items for living on their credit
cards.
5 Give yourself a "thinking waiting time," of
15 to 20 minutes, after you decide to take a drink. This
would counteract against any impulsive drinking and
strengthen self control.
6 Monitor your emotions before and during drinking, e.g.
Are you anxious, angry, depressed, or angry? Find a
non-drinking way to dispense that emotion. For example,
when you want to celebrate something, treat yourself by
going to the movies rather than drinking.
7 If "slips" occur, take them as a temporary
"setback" for self correction, rather than as a
"defeat" or a "failure. " Don't say,
"I failed, so I might as well blow it." Deal
with slips in a matter-of fact way. Find a way to stop it
as soon as you can rather than blowing it all away. For
example, if you are in a party, and you slip, arrange
someone to bring you home or if you are at home and you
drink more than you intended, throw away the alcohol and
start again on your goal for reduced or no drinking.
Learn what you can from the incident.
8 Identify long-term consequences of alcohol. People
impress themselves with immediate effects of alcohol,
such as, "I become more relaxed or I can talk and
laugh easily with other people." Learn to make
instant mental pictures of bankruptcy, loss of job,
break-up of the family, and a "sorry" liver to
make fun of the immediate benefits of alcohol.
9 Calculate your risk related to the use of alcohol
rather than the attitude, "I haven't got into any
big trouble so far. " The risks of DUI and turning
up at work with alcohol breath, or operating machinery
under the influence need to be weighed against the
"gains" of alcohol.
10 Feeling depressed is often used by people as a reason
for drinking. People feel depressed after losing an
argument, realizing they should not have said something
or shouldn't have lost their temper. It is better to work
on that specific cause that depressed you than to go for
a drink as a remedy.
11 Anticipate when problem drinking may occur and take
advance action to prevent it from occurring. For example,
if I anticipate that Friday evenings, being by myself and
feeling lonely triggers my drinking, I can take steps in
advance so I don't find myself on Friday evening, doing
nothing, feeling lonely, and drinking. 1
2 Eliminate all excuses and justifications for drinking,
e.g. "After a day's hard work, I deserve a few
drinks. " I need to tell myself, "I deserve
something better, such as a hot shower, rest, relaxation,
and recreation."
13. Identify conditions when you don't drink and utilize
them against the situations in which you are likely to
drink. For example, you are one of the people who don't
drink after meals. You are upset about something that
happened at work. You anticipate you are likely to drink
when you got home. In that case, eat your meal as soon as
you go home.
14 Identify your own strengths and resources in
controlling and successfully avoiding drinking. What did
you invent in the past to avoid drinking? Use it.
*This is an educational article for general
information and not professional advice. Consult a
professional for your specific case.
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Help
Copyright 1996,
Mind Publications
Dr. Vijai Sharma
Your Life Coach
By Telephone