A drop too far..?

The Public Health Agency Western Drug and Alcohol Co-ordination Team and the five Western Community Safety Partnerships are urging people to make “knowing their units” the top of their New Year resolutions.

It is easy to lose track of how much we’re drinking over the festive season, the New Year is an ideal opportunity to take stock and take note of how many units are in our favourite drinks. Health chiefs in the Londonderry area are offering the following tips to help cut down.

1. Decide on your ultimate goal. Do you want to cut down to a set daily amount? Maybe you want to avoid binge drinking. Or perhaps you would like to give up altogether.

2. Pick a day of the next week to start cutting down. Go for a day when you are less likely to be under pressure, so it’s easier to avoid alcohol.

3. Keep a drink diary. Writing this on a regular basis will help you to work out how much you’re drinking.

4. Work out how you can avoid situations that you know will encourage you to drink. For example, if you’re going out with friends, suggest the cinema instead of the pub.

5. Pace yourself. Put your glass down between sips. Try drinking each drink more slowly or alternating alcoholic drinks with soft or low alcohol ones.

6. Find something else to do while you drink, like playing darts or pool, or dancing. This will take your mind off drinks and help you slow down.

7. Get out of the habit of drinking because you are stressed or have nothing else to do. Look for other ways to relax: activities like swimming or going for a walk will make you feel better and don’t involve alcohol.

8. Take stock of your process and make sure you give yourself credit where it’s due for your achievement so far. This will help you keep going to achieve your targets.

9. Try having at least two alcohol-free days a week. Choose days when you are less likely to be in situations where you would usually drink alcohol. Always give your body a 48-hour break from alcohol if you do drink too much in one session.

10. Don’t give up! Changing a habit like drinking takes time and hard work, and sometimes it is difficult to drink less. Focus on what you’ve achieved so far. If you do relapse, don’t stop, just set a new date to start cutting down again.

The Western Drug and Alcohol Co-ordination Team and the five Western Community Safety Partnerships are encouraging everyone to make small changes to their drinking habits. To get a better idea of what you’re drinking why not keep a drinking diary.