Hi it's Debbie Williams here and NLP trainer and hit with therapist and today I'd like to talk to you about how do I stop drinking wine which is a question I quite often get asked people who get into the habit of having a bottle or two of wine two or three times a week or every night how do they stop it well one of the first things that I suggest is stop buying it in the first place because if it isn't there then you can't drink it and secondly you need to make a decision that you want to change this and to gradually start to cut down on your wine consumption and one way to do this is to make it a rule that I'm not going to drink any alcohol during the week from Monday to Friday's and to make a decision that that's what you're going for and to have some alternative things to do in place of that also to recognise that if you are having you know one or two bottles at a time to understand that usually it's the first few glasses that get you into that Mary's States it's when you continue drinking after that it's just pouring money down the drain so to speak so how do I stop myself from buying it in the first place because on the way home I go via the supermarket and I'm there paying for it telling myself well I'll get that for the weekend but then I get home and I start cooking tea and I think oh I'll just have one glass of wine this is what I hear over and over well a waiter overcome that is to say to yourself yeah I can have whatever I want but how will it feel over time and so notice if you set the goal on Monday that's it I'm not going to drink any wine during the week and on the way home you go via the shop you buy your bottle and you drink it and choose your morning when you get up and you've got that heavy head and oh god why did I do that I thought I'm just gonna stop this then to remember that so that on Tuesday night when you think oh I'll go via the shop I'll get my bottle of wine to say yeah I can have whatever I want but if I do how will it feel over time this will start to connect that oh god yeah I felt crap this morning do I really want this because actually I made a decision that I'm just gonna drink at the weekends and so by using that question over and over that yeah I can have what I want but how will it feel over time starts to connect the end result of your behavior now again if you over drink at the weekend you need a strategy to change that on my stop-in-the-drinking CD there's strategies there of planning to have a certain amount of drink and then to switch on to non-alcoholic drinks from then on and there's a lot more to to that than what I'm just talking about now but another way to ride the urge if you feel like oh when a glass of wine I think yeah yeah I'll hope later I'll hope later I'll have it tomorrow which instead of saying no no no when that can trigger off oh sorry I'm gonna get in the car I'm gonna go and get a bottle and come back home by saying yeah yeah I'll have it later you're able to ride over the urges and get to the other side and think okay I'll have myself a nice cup of tea now I hope this has been useful and please feel free to write some comments on my YouTube channel or to write something on my blog and if I can do anything else that can help you I will do or if you feel you need some further help please check out the the binge drinking CD because there's a lot of information on there using the power of your unconscious as well to help take down the desire and the habit that you've got and to break the need to do it so that we can replace it with some much more resourceful habits great talking to you today bye now