Summarize the following:
Studies have also shown that a majority of drinkers do so in moderate proportions to make a party more enjoyable; whereas heavy drinking or binge drinking is associated with the coping of negative emotions. Which side of the issues do you fall on? Research has shown that alcohol produces both stimulant and sedative effects in humans. Notice if you drink more around certain friends, or during sporting events, or by yourself. Is alcohol providing a positive experience for you? Are you getting into trouble when you drink? Do you say things that you regret later? Do you rely upon it to relax? Change your routine. If you've developed a pattern or habit for drinking, you must break the habit. For example, if you meet at the same sports bar to watch football every Sunday, change locations and tell yourself, "New location. New habit of drinking less." A change in location can facilitate a change in behavior. Get a calendar and stick it to your refrigerator and mark a couple of alcohol-free weekends, or a few days per week. Writing it down will keep it visible so you won't forget, and will help you be accountable to yourself. If you are managing your emotions with alcohol, there are healthy alternatives. The key is to remain alert and aware of your behaviors as situations present themselves. You must catch yourself before reaching for a drink and choose an alternate path. Healthy alternatives to drinking alcohol include: At a party: Drink a glass of water between each drink, and avoid doing shots of alcohol. Give yourself a gold star for sticking with your plan. Work functions: Sip your drink and when you are done hold an object like a smartphone or tablet in your hand so you won't feel the need to fill it with a drink. Financial troubles: Consult with a credit specialist or job placement counselor to develop a plan to increase your income and ease your financial troubles. Physical pain: Investigate the possibility of entering a pain management program. Biofeedback is a drug-free way to help with pain management. A break-up: physical exercise will produce the same endorphins that alcohol produces. Studies have shown that people who exercise are less likely to be depressed. Walking, hiking, surfing, or tennis are all healthy alternatives. Problems at school. For example, if you recently failed a class and are frustrated with your academic career, learn some relaxation techniques including breathing exercises and yoga. If you are experiencing extreme difficulty reducing your drinking, you may need professional help. Perhaps you thought you could drink less and realized that you drink too much and cannot stop. There are doctors and therapists available in your local area to help. Alcoholics Anonymous chapters are available worldwide and can be located by contacting them directly 24/7 at 1-888-827-7180.
Make a list of all the situations in which you drink alcohol. Look for patterns. Find alternatives to drinking in stressful situations. Seek professional help.