How to control your drinking

By David Joel Miller, MS, Licensed Therapist & Licensed Counselor.

How to control your drinking.
Photo courtesy of Pixabay.com

Some easy ways to keep your problem drinking under control.

It is not uncommon for a drinker, especially someone new to consuming alcoholic beverages to overdo and experience negative consequences. If you have had a hangover, been stopped for drunk or impaired driving, or ended up in a conflict as a result of your excessive drinking, you may want to try some of these methods to keep your drinking under control.

If after trying these techniques you still are having problems with your alcohol consumption there are some more advanced suggestions at the end of this list.

Set limits and stick to them.

Drinking five or more drinks for a man or four or more for a woman is considered binge drinking. This is the riskiest way of drinking. The damage to the body from excess alcohol consumption is proportionate to the level of alcohol in your bloodstream.

Even at half these levels, in most places; you can be too compromised to drive and risk an arrest for some form of impaired driving.

The best policy is to limit yourself to no more than one or two drinks on any drinking occasion.

Women if you are pregnant or may become pregnant, that limit should be zero. We know of no safe level of alcohol for a pregnant woman. Sorry ladies.

Do not drink because of negative emotions.

Depressed people who drink alcohol to cheer themselves up, become more depressed. Drinking because you are angry increases the risk you will lose control and act on that anger. Drinking to control anxiety results in more anxiety. Drinking away any problem results in more of that problem.

Do not drink to increase happiness.

If one drink makes you happy two should be better and thirty more so.

The trap here is that if you need the alcohol to make you happy you are already in a risky neighborhood.

Do not drink alcohol when you are thirsty.

Alcoholic beverages do not quench your thirst. Alcohol dehydrates you. Drinking alcohol when thirsty will make your dehydration and thirst worse and result in your craving and drinking more alcohol than you intended.

Do not drink when you are very hungry.

Some people believe that a little wine makes for a better dinner. The risk for many of us who lead busy lives is that we wait too long to eat. The result is that we fill up on alcohol and do not eat the food.

Drinking on an empty stomach increases the risk of overdoing the drinking and losing track of how many you have had.

Avoid drinking in situations where the primary activity is drinking alcohol.

A single glass of champagne at a wedding is not likely to cause most people any problem. One drink at a social party where everyone is planning to get drunk is likely to lead to social pressure to consume more than you had planned on.

Many people can safely have a single drink at an event with a non-drinking purpose. Those very same people who go out with others after work to have a drink are at risk of overdoing. Don’t go to a drinking event and expect to be the one person who drinks in moderation. You may be one of those people who can be at a drinking occasion and not drink. The chances are you are not one of those people if you have read this far into a post on controlling your drinking.

If you have tried all the simple methods of controlling your drinking but still find yourself consuming more than you should, you may be one of those people who has crossed the line between a normal drinker and a person with an alcohol use disorder. You may be a problem drinker.

Characteristic features of Alcohol use disorders include things like, loss of control or drinking more than you intended, increased tolerance, needing more alcohol than before to feel the effects, and the development of negative consequences when you drink. Cravings are another warning sign.

If you have an alcohol use disorder of any kind seek help. Counseling and therapy with a professional that understands substance use issues or self-help groups may be able to teach you to live life without the alcohol and avoid the problem of repeatedly trying to control your drinking and not being able to stay sober.

Alcohol use disorders are a group of real illnesses and like many other medical diseases once you have these disorders you are not likely to ever return to being a person without this disease. If you have a drinking problem of any kind please seek help.

Staying connected with David Joel Miller

Seven David Joel Miller Books are available now!

My newest book is now available. It was my opportunity to try on a new genre. I’ve been working on this book for several years, but now seem like the right time to publish it.

Story Bureau.

Story Bureau is a thrilling Dystopian Post-Apocalyptic adventure in the Surviving the Apocalypse series.

Baldwin struggles to survive life in a post-apocalyptic world where the government controls everything.

As society collapses and his family gets plunged into poverty, Baldwin takes a job in the capital city, working for a government agency called the Story Bureau. He discovers the Story Bureau is not a benign news outlet but a sinister government plot to manipulate society.

Bumps on the Road of Life. Whether you struggle with anxiety, depression, low motivation, or addiction, you can recover. Bumps on the Road of Life is the story of how people get off track and how to get your life out of the ditch.

Dark Family Secrets: Doris wants to get her life back, but small-town prejudice could shatter her dreams.

Casino Robbery Arthur Mitchell escapes the trauma of watching his girlfriend die. But the killers know he’s a witness and want him dead.

Planned Accidents  The second Arthur Mitchell and Plutus mystery.

Letters from the Dead: The third in the Arthur Mitchell mystery series.

What would you do if you found a letter to a detective describing a crime and you knew the writer and detective were dead, and you could be next?

Sasquatch. Three things about us, you should know. One, we have seen the past. Two, we’re trapped there. Three, I don’t know if we’ll ever get back to our own time.

For these and my upcoming books; please visit my Author Page – David Joel Miller

Want the latest blog posts as they publish? Subscribe to this blog.

For videos, see: Counselorssoapbox YouTube Video Channel

Don’t most people abuse alcohol?

By David Joel Miller, MS, Licensed Therapist & Licensed Counselor.

Liquor

Alcoholic beverages.
Photo courtesy of Pixabay.com

How common is alcohol abuse? Morning Question #26

No, most people in America do not currently abuse alcohol! Half the adults in America did not have an alcoholic drink in the last 30 days. According to Kinney (Loosening the Grip, 2009), the top ten percent heaviest drinkers in America consume 60% of all the alcohol. Add in the next ten percent and the twenty percent heaviest drinkers consume 80% of all the liquor we drink here in America.

Now, most heavy drinkers (Alcoholics) believe that most people drink like they do. The truth is most people in America do not drink that much. A few do most of the drinking.

But the amount consumed does not tell the whole story. You can drink once a year and still have an alcohol problem. It is not what you drink or when you drink that defines an alcohol use disorder.

One client told me he only drinks once a year on New Years’. But the last three years, when he drank he ended up getting DUI’s or was arrested for other alcohol-related problems. Clearly, he had a problem.

As we noticed earlier drinking a lot on one occasion called Binge Drinking causes significant damage to the body. It also causes extra problems for senior citizens.

Much of the alcohol use disorders happen among the young. Most college students think everyone on campus drinks heavily and they are surprised to find out that most students do not drink alcoholically. As we age many people tend to cut back on their drinking, some stop altogether.

The worry is what negative consequences do they and others around them undergo before they learned to not abuse alcohol.

Staying connected with David Joel Miller

Seven David Joel Miller Books are available now!

My newest book is now available. It was my opportunity to try on a new genre. I’ve been working on this book for several years, but now seem like the right time to publish it.

Story Bureau.

Story Bureau is a thrilling Dystopian Post-Apocalyptic adventure in the Surviving the Apocalypse series.

Baldwin struggles to survive life in a post-apocalyptic world where the government controls everything.

As society collapses and his family gets plunged into poverty, Baldwin takes a job in the capital city, working for a government agency called the Story Bureau. He discovers the Story Bureau is not a benign news outlet but a sinister government plot to manipulate society.

Bumps on the Road of Life. Whether you struggle with anxiety, depression, low motivation, or addiction, you can recover. Bumps on the Road of Life is the story of how people get off track and how to get your life out of the ditch.

Dark Family Secrets: Doris wants to get her life back, but small-town prejudice could shatter her dreams.

Casino Robbery Arthur Mitchell escapes the trauma of watching his girlfriend die. But the killers know he’s a witness and want him dead.

Planned Accidents  The second Arthur Mitchell and Plutus mystery.

Letters from the Dead: The third in the Arthur Mitchell mystery series.

What would you do if you found a letter to a detective describing a crime and you knew the writer and detective were dead, and you could be next?

Sasquatch. Three things about us, you should know. One, we have seen the past. Two, we’re trapped there. Three, I don’t know if we’ll ever get back to our own time.

For these and my upcoming books; please visit my Author Page – David Joel Miller

Want the latest blog posts as they publish? Subscribe to this blog.

For videos, see: Counselorssoapbox YouTube Video Channel