Appendix G

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In appendix G:
Quick Tips for Changing Your Drinking

Quick Tips for Changing Your Drinking

1. Is my drinking a risk?

Risk Level	Low Risk	Risky	High Risk
	Standard Drinks	Standard Drinks	Standard Drinks
Men	Up to 4 per day	5 - 6 per day	7 + per day
Women	Up to 2 per day	3 - 4 per day	5 + per day

Further guidelines to maintain low-risk drinking:

2 alcohol free days per week are recommended
On any one day, not more than 6 standard drinks for men; not more than 4 for women
These drinks should be spread over 2 to 3 hours
These guidelines should be further reduced if you are on medication

2. What are the benefits and costs of my drinking?

Good things (benefits)

Relaxation
Less inhibited
Part of the group
Forget about worries
Social ritual for veterans

Not so good things (costs)

Leads to aggression and family violence
Hangovers and unhealthy lifestyle
Triggers past memories
Depression and anxiety
Relationship/family disharmony

Write down your personal list of costs and benefits

3. What are the benefits of cutting down?

Feel healthier
Clearer head for decisions / life
Lose weight
High blood pressure risk reduced
Avoiding hangovers
Liver and brain damage risk reduced
Better work performance
Family harmony increased
Save money
Reduced risk of drink driving charges

4. Tips for cutting down:

Eat before and during drinking, don’t drink on an empty stomach
Avoid drinking when tired
Do something else while you drink: have a meal, play a game of pool or cards
Avoid drinking when angry, anxious, frustrated, bored, or depressed
Start with juice or soft drink to quench your thirst
Drink water regularly
Avoid ‘shouts’ and drink at your own pace
Refill your own glass
Choose alcohol free of low-alcohol drinks
Alternate between alcoholic and non-alcoholic drinks
Avoid drinking during high-risk situations, or on sad or traumatic anniversaries
Develop new interests and undertake them at times you would normally drink, eg., reading, sports, study, exercise, crafts and hobbies.
Reinvent yourself

5. Deciding on a drinking goal:

Assess your drinking; carefully consider the advice of other people and decide on a goal that is realistic to you. Your goal could be simply to cut down the amount you drink, or to control the situation within which you drink, or to stop for a period of time or altogether. Ensure the goal you choose will reduce the potential for harmful drinking.

6. Reviewing goals

Set a date to review your progress with a helper
Keep a record of your weekly intake
List the positives for changed drinking.

7. Other helpful tips to keep in mind.

If one strategy is not working, then try others that better suit you
Develop specific plans to deal with ‘high-risk’ situations.
Consider the effect of your alcohol use on those people around you
Any reduction in consumption can benefit your health