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Steps to help cut down on your drinking
If you believe you are drinking too much it is easy to improve your life and health by reducing your alcohol intake. How can you tell if you drink too much? Answer "yes" or "no" to the following questions:
Do you drink alone when you feel angry or sad? Does your drinking ever make you late for work? Does your drinking worry your family? Do you ever drink after telling yourself you won't? Do you ever forget what you did while you were drinking? Do you get headaches or have a hang-over after you have been drinking?
If you have answered "yes" to any of these questions, you may have a problem with alcohol. You may want to check with your doctor to be sure. Your physician will be able to tell you whether you should cut down or completely abstain from alcohol. If you are deemed to be an alcoholic or have other medical problems, you should not just cut down on your drinking--you should stop completely. Your doctor will advise you about what is right for you.
If your doctor tells you to cut down on your drinking, these steps can help you:
1. Write your reasons for cutting down or stopping. Why do you want to drink less? There are many reasons why you may want to cut down or stop drinking. You may want to improve your health, sleep better, or get along better with your family or friends. Make a list of the reasons you want to drink less.
2. Set a drinking goal. Choose a limit for how much you will drink. You may choose to cut down or you may choose to not to drink at all. If you are cutting down, keep your intake below these limits:
Women: No more than one drink a day
Men: No more than two drinks a day
A drink is:
a 12-ounce bottle of beer; a 5-ounce glass of wine; or a 1 1/2-ounce shot of liquor.
Please note that these limits may be too high for some people who have certain medical conditions or who are older. Talk with your doctor first about the limit that is right for you. Now--write down your drinking goal on a piece of paper. Put it where you can see it, such as on your refrigerator or bathroom mirror.
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