This is designed for moderators so for those of you who are AF, please disregard the statements that apply to occasional drinking.
1. Make your plan
We all know how important this is. Make a plan if you are planning on drinking. If you take supps take them on planned drinking occasions. Many studies have shown that L-glut (especially) can reduce cravings.
2. Start with a non - al beverage (especially if it's going to be a long night). At a party I hosted recently I didn't allow myself to have a glass of wine until the food was served. In the past I would have been sipping the minute the guests arrived. We've all heard to drink slow- have a non-al beverage in between. Be prepared for non-al beverages (especially if you are going to someone else's home) as they may not think to offer water/ seltzers etc. in between drinks.
3. Be careful of what images of drinking you allow yourself to see before you take that first or next drink. Rather than picturing the relaxed nice buzz feeling image - concentrate on how you feel the next day - imagine how you look with blood shot eyes or puffy or tired eyes from too little sleep. Remember how you feel, anxious, depressed, possibly humiliated or remorseful.
4. Learn to procrastinate. If you have the urge for that 1st drink and don't want it or the drink that should be your last one and you want another - think to yourself "I'll just sip some water/seltzer, etc. and wait 15 min. Keep trying to wait it out until the urge passes.
5. Use distraction. Get busy with a task, physical activity, or some type of mental pursuit that gets your mind off of drinking. Turn to someone for help! Come to MWO - go to the chat room, call an understanding friend.
6. Picture yourself with a caption underneath your name. I like to put the caption of what an Uncle said to my husband about me once "She should hear herself on a tape recorder when she's been drinking". Not nice - but could work from preventing that first or last drink I shouldn't have.
7. Substitute an image other than alcohol. Picture yourself with a tall glass of seltzer with grenadine and a lime twist.
8. Figure out your triggers and avoid them when able. My trigger is drinking at home. Not a good idea for me to open a bottle of wine thinking I'll have only one or two at the most as in the past I have failed doing that. I can go out (hubby drives) and have one or two and be fine but the bottle at home doesn't work for me. Record when things haven't worked for you and don't repeat the behavior.
9. Use the ignoring technique. Just as you ignore a child having a temper tantrum so you're not rewarding the bad behavior by giving it attention (even negative attention) ignore the thoughts of having a first or last drink but just repeating ignore, ignore or just say STOP!
10. Learn meditation which can help you control your thoughts. Use a mantra that helps you. AA has some good ones and encourages members to use: "One day at a time" "This too shall pass", "Easy does it", etc.
If all else fails, remember the negative consequences script. This is the one where you must replay in your head those memories of when you yelled at the kids because you were drunk or hungover and wouldn't have done that if you had remained sober, the time you had a fight with your S.O. because alcohol was involved, the time you woke up and couldn't remember what you had done the night before and were embarrassed by what you had said or done to someone, something you did wrong morally because your inhibitions were lowered. Really give yourself the memories before you take that first or last drink and say to yourself Is it worth it?
Hugs,
Eve11
1. Make your plan
We all know how important this is. Make a plan if you are planning on drinking. If you take supps take them on planned drinking occasions. Many studies have shown that L-glut (especially) can reduce cravings.
2. Start with a non - al beverage (especially if it's going to be a long night). At a party I hosted recently I didn't allow myself to have a glass of wine until the food was served. In the past I would have been sipping the minute the guests arrived. We've all heard to drink slow- have a non-al beverage in between. Be prepared for non-al beverages (especially if you are going to someone else's home) as they may not think to offer water/ seltzers etc. in between drinks.
3. Be careful of what images of drinking you allow yourself to see before you take that first or next drink. Rather than picturing the relaxed nice buzz feeling image - concentrate on how you feel the next day - imagine how you look with blood shot eyes or puffy or tired eyes from too little sleep. Remember how you feel, anxious, depressed, possibly humiliated or remorseful.
4. Learn to procrastinate. If you have the urge for that 1st drink and don't want it or the drink that should be your last one and you want another - think to yourself "I'll just sip some water/seltzer, etc. and wait 15 min. Keep trying to wait it out until the urge passes.
5. Use distraction. Get busy with a task, physical activity, or some type of mental pursuit that gets your mind off of drinking. Turn to someone for help! Come to MWO - go to the chat room, call an understanding friend.
6. Picture yourself with a caption underneath your name. I like to put the caption of what an Uncle said to my husband about me once "She should hear herself on a tape recorder when she's been drinking". Not nice - but could work from preventing that first or last drink I shouldn't have.
7. Substitute an image other than alcohol. Picture yourself with a tall glass of seltzer with grenadine and a lime twist.
8. Figure out your triggers and avoid them when able. My trigger is drinking at home. Not a good idea for me to open a bottle of wine thinking I'll have only one or two at the most as in the past I have failed doing that. I can go out (hubby drives) and have one or two and be fine but the bottle at home doesn't work for me. Record when things haven't worked for you and don't repeat the behavior.
9. Use the ignoring technique. Just as you ignore a child having a temper tantrum so you're not rewarding the bad behavior by giving it attention (even negative attention) ignore the thoughts of having a first or last drink but just repeating ignore, ignore or just say STOP!
10. Learn meditation which can help you control your thoughts. Use a mantra that helps you. AA has some good ones and encourages members to use: "One day at a time" "This too shall pass", "Easy does it", etc.
If all else fails, remember the negative consequences script. This is the one where you must replay in your head those memories of when you yelled at the kids because you were drunk or hungover and wouldn't have done that if you had remained sober, the time you had a fight with your S.O. because alcohol was involved, the time you woke up and couldn't remember what you had done the night before and were embarrassed by what you had said or done to someone, something you did wrong morally because your inhibitions were lowered. Really give yourself the memories before you take that first or last drink and say to yourself Is it worth it?
Hugs,
Eve11
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