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Here is a list of some helpful advice, regarding coping with cravings and methods to help cut down alcohol consumption.



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Coping with Cravings
For a Drink, Ten Things
That May Help

Talk to someone. If you keep your feelings to yourself; they'll probably just churn around inside you and you'll end up feeling worse. Find someone who's understanding and supportive and share your feelings with them.
Keep occupied. If you sit round doing nothing you're likely to get bored and feel restless. Find someting to do

- read a magazine
- watch some TV
- do the washing up
- weed the garden
- walk the dog

If it takes your mind off drinking for 10 minutes or so, then do it.
Think about the positive things that may happen if you can stop drinkning

- you will probably feel healthier and happier
- your family relationships will improve
- you will have more money to spend
- you will be able to work better

All these things will probably happen quite quickly if you can stop drinking.
Think about why you're trying to stop drinking. Think about the bad things that would happen if you carried on drinking. What would the effects be on

- your health
- your family
- your financial position
- your job?

It might be helpful to write down a list of these things so that you can read it when you feel you really have to have a drink.
Avoid situations that make you feel like drinking. Pubs, off licences and parties are usually the trickiest situations. Sometimes drinks displays in supermarkets can also prove difficult.
Avoid people you know are heavy drinkers. Not everyone appreciates it when you try to stop drinking. For some people it is threatening and they may put you under pressure to drink. Even if no one says anything, the social pressure not to be different can still be very strong.
Spoil yourself. Splash out on a couple of magazines, or a paperback book, or a CD, or a computer game. Have a soak in the bath. Go to the cinema. Watch a football match. Hire a video. Do something you enjoy to reward yourself for giving up the enjoyment of drinking.
Drink lots of fluids
- hot or cold soft drinks, but go easy on the tea and coffee because the caffeine can make the cravings worse.
Eat something. If you're hungry the cravings will get worse. Have a snack though not salty ones as they will make you thirsty. Have a piece of cake. Get a take away, a bag of chips, or a pizza. Feeling full will reduce the cravings.
Take time out. If you do decide to have a drink, agree with yourself that you won't have one for at least 30 minutes. After that time the craving may have subsided and you'll be able to cangratulate yourself on not having the drink.


		Some helpful methods for cutting down on alcohol consumption

Keep a Drinking Diary

Make drinking rules and stick to them

Keep under my weekly Grand Total of 28 units (men), 21 units (women)

Pace my drinking

Give myself mental rewards for successes

Decide how much to drink before starting, and keep to amounts

Occupy myself whilst drinking

Change my type of drink

Drink for the taste

Don't mix beer and spirits

Imitate the slow drinker

Put my glass down between sips

Tell my friends I'll buy my own drinks

Don't stand at the bar

Learn to refuse drinks

Start drinking later

Take at least two days rest from alcohol per week

Buy soft drinks in-between alcoholic ones

Change home drinking (Time/Place/Position)

Take smaller sips

Give myself material rewards for successes

Sip more slowly

Refuse drinks during some rounds

Give up drinking with round-buying groups

Dilute my spirits

Eat before I drink

Only one round and then go "Solo"

Drug Service [Wirral] [Chester] [Ellesmere Port] [South Cheshire]
Alcohol Service [Wirral] [Chester] [Ellesmere Port]
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