According to data from the National Institute on Substances Abuse and Alcoholism 17 million teens ages 18 and older have an alcohol and drug use disorder. However, some tools can help reduce the chances of getting them. The NIAAA itself has published the guide “Strategies to reduce alcohol consumption,” in which the following items are proposed to achieve this:
Keep score
It is imperative to keep track of all the alcohol you drink, as this will help slow you down. It is advisable to carry a small notebook to write down each glass of alcohol you consume.
Count and measure
Age, sex, or state of health influence the damage caused by alcohol consumption in our bodies. Therefore, staying within the limits set by health professionals is convenient. The primary measure used to count alcohol consumed is the standard drink unit (SBU), which contains 10 grams of alcohol.
Set goals
Another interesting measure is to decide how many days a week you will drink and how much. It is convenient to try not to drink at least one or two days a week. Consumption with the lowest rates of alcohol use disorders remains within these limits.
Go slow and spaced out.
When drinking, it is crucial to do it calmly, trying to enjoy the flavor and not the effects of alcohol. It is recommended to alternate the consumption of alcoholic beverages with others that do not contain them.
Include food
One of the basic “measures” when consuming alcohol is that you have to do it on a full stomach since, in this way, the body will absorb it more slowly.
Avoid “triggers”
If certain people or places encourage you to drink, even when you don’t want to, try to avoid them. An exciting practice can be to plan what will be done instead of going to those places or seeing those people. If the place where you feel the urge to drink is in your own home, try not to have alcohol there.
Planning to control impulses
When the urge to drink appears, it is essential to remember why you want to stop drinking. It is also convenient to talk about the subject with someone you trust and treat the impulse as if it were “surfing”; instead of fighting against that feeling, you have to accept it and weather it.
Know your “no.”
We are offered to drink at times when we do not want to. It is imperative to have a “no, thanks” prepared. The quicker denial sets in, the harder it is to give in or come up with excuses to accept the drink.
It should be remembered that alcoholism can become an addiction with serious health consequences, especially for the digestive and circulatory systems and also for the people around us. Drinking substances can increase the chances of being involved or involving others in an accident or fight. If an alcohol dependency is detected, we must resort to a health professional to help us plan a recovery without risks.…