How to Drink Responsibly and Enjoy Alcohol

How to Drink Responsibly and Enjoy Alcohol Addiction Alcohol Use Binge Drinking Print How to Drink Responsibly and Enjoy Alcohol By Elizabeth Hartney, BSc., MSc., MA, PhD Elizabeth Hartney, BSc, MSc, MA, PhD is a psychologist, professor, and Director of the Centre for Health Leadership and Research at Royal Roads University, Canada. Learn about our editorial policy Elizabeth Hartney, BSc., MSc., MA, PhD Medically reviewed by Medically reviewed by Steven Gans, MD on August 05, 2016 Steven Gans, MD is board-certified in psychiatry and is an active supervisor, teacher, and mentor at Massachusetts General Hospital. Learn about our Medical Review Board Steven Gans, MD Updated on January 03, 2020 Hero Images/Getty Images More in Addiction Alcohol Use Binge Drinking Withdrawal and Relapse Children of Alcoholics Drunk Driving Addictive Behaviors Drug Use Nicotine Use Coping and Recovery Many binge drinkers and heavy drinkers decide that they want to start drinking responsibly. But with all the information out there about the dangers of alcohol, it can be difficult to know where to start. You can learn how to drink responsibly in simple steps. Establish Your Drinking Goal Although it is a good idea to think about reducing your alcohol intake, check whether you are a suitable candidate for controlled drinking. Some people shouldnt drink at all, especially if you have a history of addiction problems or a close relative who has or had an addiction or mental health problems. Your drinking goal should be based on what is best for your long-term health, as well as what is realistic for you, your family and friends, and other aspects of your lifestyle. If you realize you should quit completely, talk to your doctor about getting help with quitting alcohol and staying sober. Depending on how much you have been drinking recently, it may not even be safe to quit cold turkey, and your doctor can prescribe medications to make it safer. What Are the Risks of Quitting Cold Turkey? If you are a good candidate for controlled drinking, think about your goal and write it down. Controlled Drinking Goals Some possible controlled drinking goals include:I just want to drink at weekends.I want to lower my overall intake to a healthy amount.I want to be able to drink at parties and other events without getting drunk. Assess Your Current Alcohol Intake Keep a drinking diary for one week. The most straightforward drinking diaries just record how much you drink each day, but the more you can keep track of, the better you will understand your own drinking patterns, and thus be able to control them. Every evening (or the following morning, if you forget), write down how many drinks you drank, where you were when you were drinking, and with whom. Also write down any negative effects or situations that arose that you would like to avoid in the future, for example, After my third beer, I got into an argument with Ben. This will give you a good idea of the times, places and people where your drinking tends to become excessive or problematic. How to Control Alcohol Intake Rather Than Quit Cold Turkey Calculate Your Safe Alcohol Limit Your safe alcohol limit is based on your blood alcohol concentration and is the amount of alcohol you can drink in a single drinking session. It is based on several factors, including your sex, weight, and how quickly you drink. When you have figured out how many drinks you can drink, write it down, along with the drinking time period. How Much Alcohol Is Safe to Drink Per Day? Purchase Alcohol in Small, Measured Amounts Stocking up on wine, beer, and liquor is the quickest way to sabotage your plan to drink responsibly. For drinking at home, follow these tips: Buy only the amount of alcoholic beverage you identified in step 3, on the day you intend to drink it. If necessary, purchase individual cans or single serving or half-size bottles of wine.If you know you will want more drinks, but not more alcohol, purchase the same amount of alcohol-free or low-alcohol wine or beer. Plan Your Journey Home Even though you will be drinking at a sensible level, you will still be impaired and should not drive. Arrange for a ride home with a sober driver, or pre-book a cab. If that is too costly, plan your bus journey home so you know when to leave while the buses are still running. Leave your car at home so you will not be tempted to use it. Get a ride or take a bus to your drinking event. The Dangers of Drinking and Driving Pace Yourself Drink only the amount you wrote down in step 3, and at the speed specified. If you want more to drink in between, drink water or alcohol-free or low-alcohol beverages. Watch for Peer Pressure Look at the drinking diary you completed in step 2. If there are any people who encourage you to drink too much, try to avoid them for the first month or so while you get used to your new style of drinking. 5 Ways to Say No to Alcohol Without Offending Your Host If you are constantly surrounded by peer pressure to drink, start making new friends who dont drink as much. If At First, You Dont Succeed... Try again! Its possible you may have an alcohol problem, in which case, talk to your doctor about getting help. You may also find a self-help group, although 12 Step groups probably wouldnt be a good choice unless you have decided to quit alcohol completely.