Staying in Control When Drinking

If you drink, it is vital to work out how many units you are having so that you can keep within sensible limits. For a couple of weeks, at the end of each day, make a note of what you drank and count up the units.You could also keep track using a computer or a smart phone app. If you would like help, you could also speak to your GP or practice nurse, or contact some of the organizations listed at the end of this fact sheet.

• Set yourself a daily alcohol limit and stick to it.  
• Work out when you do most of your drinking and see if there are obvious times when you can cut back (such as the ‘quick drink’ after work). 
• Tell your family and friends you’re cutting down – they may be more supportive than you’d expect.
• Don’t drink on an empty stomach. Have a good meal before you go out, or limit your drinking to mealtimes only. Drinking with food slows the rate of absorption of the alcohol into your bloodstream, and should help you to get a better night’s sleep.
• Top up the water before the wine glasses.  
• If you’re out drinking in a group, avoid buying rounds, as this can encourage you to drink more alcohol more quickly. Go to a place that serves food, as eating will slow down the effects of alcohol. 
• Experiment with flavours – use slices of fruit to add extra zing or try non-alcoholic versions of your usual drinks. There are plenty of fruit drinks and alcohol-free wines and beers on the market.
• Suggest an alcohol-free outing with your friends instead of meeting for a drink – there are plenty of alternatives, from visiting a place of interest to going to the cinema, and they will not necessarily cost any more than going to the pub.
• If you’re drinking at home, try not to pour larger drinks than you would get if you were drinking in a pub or restaurant.  
• Serve spritzers and other mixed drinks at home that can be made in lower alcohol versions, like cocktails or fruit punch.
• Keep a range of non-alcoholic drinks that you like at home, or try making smoothies and non-alcoholic cocktails.
• Have regular alcohol-free days to avoid becoming dependent on drink.  
• If you need to relax, try some less harmful ways to manage your stress like soaking in a warm bath or shower, having a massage or talking to a trusted friend.
• Depression is often associated with alcohol use, and should improve as you start to drink less. Depression is also common after a stroke.