Many people struggle as there’s alcohol everywhere at Christmas! Xmas has turned into a drink-fest it seems. It can be tough to cut back, but there are little easy ways to help yourself take control, also therapy is a powerful tool to help overcome alcohol too. But for those of us who find it difficult to moderate, it’s much more difficult in December, so here’s some tips to help you take more control;
1. Skip a drink
Whether you are drinking at home with your partner or in the pub, just miss a round – or have a non-alcoholic drink instead. Perhaps make your alcoholic drink last longer. Small steps are still good progress. Every saved drink is a victory! It’s good for your brain and your body and YOU are TAKING control back.
2. Tell people you’re cutting back
Don’t say you’re quitting because they’re likely to take that as a challenge and persuade to continue. Also this makes people worry about their drinking which is uncomfortable – so they will push against it. Cutting back a bit is much less threatening and final. Just “giving my liver a little break” or “pacing myself” sounds reasonable enough – so people will get on side and help you along. And when we’ve told someone it makes it more real too.
3. Cut back your own way
People think it has to be “all or nothing” like AA says, but it doesn’t. The important thing is you starting to get control back in whatever way works for you – keep a diary – note down when you skip a drink – set yourself realistic little goals drinking a bit less. Volunteer to drive so you know you can’t drink. Whatever you want to do is moving you in the right direction and helping you take control.
4. Stop beating yourself up when you fail
People often decide to stop but then crack and drink in the evening, or when they’re offered a drink. Don’t beat yourself up for failing to stop completely. Tell yourself this is a journey and every small step is progress. So you may have a drink in your hand now, but you might stop drinking sooner than normal. Or you might skip the next round. Or you might have a Coke instead in the next round. Being angry with yourself doesn’t work – it won’t make you achieve anything but self hate which is miserable. Big changes take, time and practice so cut yourself some slack and notice the small steps on your journey to control.
5. Spend 10 minutes on google discovering how alcohol is harmful
It will probably surprise you how many negative effects it has on the body and brain – it causes cancer too. Understanding how you are harming yourself can motivate you to take more action. The truth about alcohol is hidden behind glamourous advertising. In reality it damages balance and coordination and makes us slur speech and forget – which isn’t glam! Don’t be taken in by the glossy ads, look for the truth and make your own mind up about what’s healthy for you.
6. Get help – find an ally
Doing anything alone is harder than when we have support. so find someone who’s on your side. Perhaps they realise they drink more than is good for them too. Or they don’t drink already. Perhaps they care about you and understand that you need to drink less. Whatever the reason, find yourself an ally, who will encourage you, notice the differences your making and share in your achievements. Or find yourself a therapist, or contact me, to get support on your journey.
7. Read some Quit Lit – books on giving up
There are many to choose from – see the list below for a start. Some of which are in the library for free! All of these books are written by people whose drinking had been out of control completely and then they found their own way to take control. They’re are full of advice, tips and shared experiences which can motivate and help you:
Sober on a drunk planet by Sean Alexander.
Alcohol Explained by William Porter
Quit like a woman; the radical choice to not drink in a culture obsessed with alcohol by Holly Whitaker
Allen Carr’s Easy way to control alcohol.
The unexpected joy of being sober by Catherine Gray
And consider therapy…
I’ve worked very successfully with many people who have struggled for a long time trying to get their alcohol use under control. I understand how hard it is, and hypnotherapy helps retrain your brain to think differently about alcohol. Sessions can be done over video call and cost £60, some people have succeeded in only need two sessions, although 6-8 is more usual.