If you are ready and are very serious about staying away from your old alcohol habits, these tips on how to stop binge drinking will help you to get on track again!
Harvard Medical school offers these suggestions to assist you in controlling alcoholic beverage consumption:
No Fast Drinking Or Drinking Games
It is common for young people who drink to engage in drinking games like bottoms up to see who can consume the most alcohol quickly. Surprisingly adults do this as well. Drinking quickly is damaging to the body. Alcohol is meant to be sipped slowly instead of being gulped and one (standard) drink in an hour should be the fastest you consume it. Drinking too fast isn’t good for your health. It’s advised that we should drink small sips of alcoholic beverages and not gulp it. Restrict yourself to drink only one standard drink in an hour.
Know Your Limits
Think about what it means to be Macho- is it the one who drinks the most quickly or one who know how much to drink and how to drink it? Be wise and set limits for yourself that you have to implement for your own good.
Don’t Drink On Empty Stomach
If your stomach is already empty, this is not the time to drink! There is an old adage that alcohol should not be consumed on an empty stomach. This is because alcohol will enter your bloodstream much more quickly making the effects of alcohol more intense. This means you will get drunk quickly and will do more harm to your body.
Eat something before you consume alcohol and also while you are drinking to lessen the negative effects of alcohol on your body. Also, stay away from salty foods and snacks which tend to make you thirsty, and will encourage you to drink more.
Know And Avoid Your Triggers
Getting ahead of the game happens by getting ahead of yourself. Know when and where you are likely to drink and find something rewarding to do in that time that will fulfil you and keep you away from the people, places and things that are triggers that will entice you to start drinking. Also, if there are any particular events that occur in your day that trigger you to start drinking, avoid them. So, this may mean that you join an activity or group and make new friends with healthy habits and break your old patterns. The most important thing is to be firm in your conviction and don’t let anyone or anything get in your way!
Simply Say ‘NO’
If you find yourself in the company of old friends and feel pressure to drink, simply and firmly say “no” to your friends. Don’t worry about how they will react. It is not important. The important thing is to stop bring drinking. If they are true friends, they will help you by not asking you again.
Track How Much You Drink
The best way to curb your drinking habits is to know how much you are drinking. This is easily done by tracking your alcohol consumption by using a drinking tracker card that you can keep in your wallet or enter the information into your smart phone. This will remind you that you are limiting your alcohol consumption to get control of your life and get it back on track.
Sitting And Drinking, A No No!
Make a conscious effort not to sit down and drink. Do something fun like play a game or sport or some other fun activity. Dancing, playing pool or anything else will help you keep the main focus on another activity instead of drinking.
No Liquor At Home
This is the best way to avoid drinking – especially binge drinking! Most people who indulge in binge drinking have alcohol at home, so removing it will help you stay away from situations that are harmful and go against your new ways which limit alcohol consumption.
Know What You’re Consuming
It is easy to just blindly consume what is put in front of you. Always find out what you are offered and what exactly is in your drink. It is also good to know how strong your drinks are. Remember you are now in charge of what goes in you as you gain control of your life. Many times even students don’t bother and just keep drinking without finding out what is in their drink and how strong it is.
Keep your long-term goal in mind at all times and persist! It may take many attempts before you are on the right path so don’t give up. Controlling your alcohol consumption may be challenging at time and you may encounter some setback. Be prepared; know that even if this happens you will persist until you reach your long-term goal of being free of alcohol addiction.
Shocking Facts About Binge Drinking
A report by the Centre for Disease Control has found that:
- In the US, out of six adults, one has reported binge drinking (eight drinks per binge) approximately 4 times per month.
- In the case of youth under the age of 21 who drink alcohol, about 90% binge drink.
- Of all the liquor that adults consume in the US, 50% is used for binge drinking.
- It is common for younger people between the ages of 18–34 to binge drink but shockingly the same is the case for adults over 65 to binge drink 5-6 times a month.
- Even though it is common for younger college students to binge drink about 70% of binge drinking occurs in adults over the age of 26 years.
- Nearly 92% of adults in the US who drink heavily have reported binge drinking in the last 30 days.
- Binge drinking is more prevalent in people whose household incomes are over $75,000 than people with incomes lower than $75,000.