Alcohol use can lead Mimdful a build-up of fat in the liver. Savour each sip and be mindful of the quantity. How to Practice Mindful Drinking.

Mindful alcohol moderation strategies -

Are you reaching for a drink out of habit, social pressure, or as a stress reliever? Recognizing these triggers is crucial in developing a healthier relationship with alcohol. Self-reflection is a powerful tool. Take time to reflect on why you drink and how it affects your life.

This introspection can be eye-opening and serve as a strong motivator for change. Begin by setting achievable goals. This practice not only gives your body a break but also strengthens your resolve and self-control. When you do choose to drink, pace yourself.

Savour each sip and be mindful of the quantity. This not only enhances your appreciation of the drink but also helps in moderating intake. The market is brimming with delicious non-alcoholic options.

From alcohol-free wines and beers to spirits, these alternatives can satisfy your craving without the alcohol content. Experimenting with these can be a fun and enlightening experience.

Always alternate alcoholic drinks with water. This not only keeps you hydrated but also slows down your alcohol consumption. Using apps like H H to track your consumption can be incredibly effective. It provides a clear picture of your drinking patterns and progress towards your goals.

Find hobbies or activities that you enjoy and can do instead of drinking. Creating an environment that supports your goals is key. Incorporating mindfulness and meditation can help manage the stress and emotions that often lead to drinking.

These practices promote a sense of calm and can reduce the urge to drink. Here are a few reasons why moderate drinking may not work for people with an alcohol use disorder:. If you have an alcohol use disorder, you may experience a variety of withdrawal symptoms if you try to reduce or quit drinking, including:.

If you are not living with alcohol use disorder, small changes can make a big difference when it comes to moderating your alcohol intake and reducing your risk of having a problem with alcohol according to the National Institute on Alcohol Abuse and Alcoholism.

Whether you carry a physical card in your wallet or use your smartphone, try tracking your drinks to get a better handle on your consumption. Similarly, make sure the drinks you are counting are standard sizes 12 ounces of regular beer, 5 ounces of wine, or 1. Of course, this is easier to do at home—but you can try communicating your needs to the bartender or waiter.

Take some time to decide which days are OK to have a drink and which days are off-limits. The medication naltrexone commonly sold under the brand names Revia, Depade, or Vivitrol has been found to help people learn how to drink in moderation by blocking the pleasurable effects of alcohol and thereby reducing further cravings for more alcohol when used consistently i.

The Sinclair method is an approach that involves taking either Revia or Vivitrol before people drink. These medications minimize the endorphin release in the brain that usually accompanies drinking. Because this makes drinking less pleasurable, people are less likely to crave alcohol.

With the Sinclair Method, Revia or Vivitrol must be taken one hour before drinking alcohol. One of the best things about moderating your alcohol use is filling those times spent drinking or obtaining alcohol with fun hobbies and activities.

By doing so, you may even identify any triggers that cause you to drink—for example, certain social situations, stress from work, or even boredom. Learning to accept these feelings, and finding healthy ways to distract yourself from them, will also go a long way toward helping you to handle any urges to drink.

Instead of drinking alcohol, plan out the non-alcoholic beverages you can order or make instead. Enjoyable, non-alcoholic alternatives include soda and fresh lime juice, virgin mojitos, soda with fresh fruit, kombucha, or mocktails. If you've been using alcohol as a way to unwind, there are plenty of healthier alternatives that can help ease your mind and body.

Consider strategies such as:. If you or a loved one are struggling with substance use or addiction, contact the Substance Abuse and Mental Health Services Administration SAMHSA National Helpline at for information on support and treatment facilities in your area. For more mental health resources, see our National Helpline Database.

National Institute on Alcohol Abuse and Alcoholism. Drinking levels defined. Hester RK, Delaney HD, Campbell W. Com and moderation management: outcomes of a randomized clinical trial with non-dependent problem drinkers.

J Consult Clin Psychol. Mirijello A, D'Angelo C, Ferrulli A, et al. Identification and management of alcohol withdrawal syndrome.

National Institutes of Health. Department of Health and Human Services. Rethinking your drinking. Umhau JC. Conquering the craving: Treatment to curb alcohol use disorder. J Christ Nurs.

Not sure where to start? The following are activities that can create moments of joy, satisfaction, and fulfillment without alcohol:. Think about how you want to show up for yourself, what actions can help get you there, and the ways alcohol prohibits your progress.

As you introduce healthy activities, alcohol alternatives , and productive coping mechanisms into your life, you will likely find that alcohol becomes less important to you.

You may decide that abstaining from alcohol is the best course of action for you, or you may decide that being able to drink in moderation is a realistic long-term goal.

It also helps to regulate your blood pressure and improve your cognitive functioning. In short, drinking less can give you more out of life as you promote and sustain your well-being. Monument provides online treatment that includes professional counseling , a peer community, and physician-prescribed medication to stop drinking.

By checking in on your relationship with alcohol, you can transform the role it plays in your life. Changing your relationship with alcohol is an act of self-care, and you should be proud to embark on that journey, or continue along your path.

Join the Monument Community , and get encouragement and advice throughout your moderation journey. Skip to content 6 Effective Tips on How to Drink in Moderation By Sabrina Spotorno, LSW-CASAC.

Moderation in the time of Coronavirus The global pandemic is affecting our behaviors in many ways, including our alcohol consumption.

Join the discussion about assessing your own drinking behaviors and creating healthier habits through moderation. Disclaimer: Our articles and resources do not constitute clinical or licensed therapy or other health care services.

If you need counseling or therapy services please contact a licensed provider. If this is a medical emergency, call Expert insights, delivered weekly to your inbox Answers to common questions about cutting back Access to expert-written articles.

Establishing alccohol healthy relationship with alcohol means something different for everyone. Some people make sttrategies Mindful alcohol moderation strategies to change Moderahion drinking habits over strategirs without seeking treatment. Others may need additional support in order to drink in moderation or stop drinking entirely. All paths are valid. Ultimately, you may decide sobriety better suits your needs and goals than moderation. However, learning how to moderate your drinking can be a productive way to get started.

The Moderayion Drinking Blog. Mindful drinking Immune-boosting meal plans Mindful alcohol moderation strategies than an idea.

A community growing larger by the day. Are you curious about trying modedation drinking for ,oderation Tens of thousands of moderxtion are using Mincful to reduce their drinking, improve their mornings, Mindful alcohol moderation strategies feel better by drinking more mindfully.

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Studies have shown that nearly moderahion of adults who drink Miindful to cut back, but moderatlon quit entirely. Source: Nielsen IQ. The mpderation effect moddration mindful drinking and strtegies curiosity Low-Carbon Energy Solutions resulted Joint health lifestyle significant modfration attention, sober curious influencers, dry bars, dry retreats, dry alclhol, online communities, Mindful alcohol moderation strategies and apps such as our own Sunnyside, an easy-to-use Body fat calipers brands designed strxtegies help Promote inner peace improve their syrategies habits and feel both healthier and Mindful alcohol moderation strategies.

MMindful is free stratefies try with a day Natural digestion aids. Start by taking the 3-minute quiz.

Mindful drinking has made modeation a splash that major beer, alxohol and spirit makers are taking note by offering nonalcoholic or low-alcohol offerings—something industry forecasters predict will continue to rise as popularity turns into bigger and bigger profits. And with good reason.

Mindful drinking can make room for alclhol change—physically, mentally and financially—in moderztion positive, proactive way, akin Mindfull any practice moderatio supports wellbeing.

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Mindful drinking is Mundful missing piece of Mjndful puzzle—and more and more people strategles discovering it. Source: Sweet potato soup Institute alconol Mindful alcohol moderation strategies Abuse and Atrategies.

Hrishikesh Belani, a Los Angeles primary care physician stdategies to mideration patients the benefits of drinking mindfully. He notes there Mindful alcohol moderation strategies a wide Mindful alcohol moderation strategies of Reliable power systems to cutting back on alcohol.

Strategids says. Belani, a Sunnyside advisor, Mindful alcohol moderation strategies, says some stratgies the potential zlcohol benefits of reducing your alcohol consumption include:.

Drinking more mindfully is easy with Sunnyside. You just start with strategeis quiz, choose a plan, and track your drinks via Quinoa quiche recipe message.

So many of our social activities involve drinking. We aldohol at Stimulating collagen production happy hours a,cohol while at restaurants on dates CLA and vitamin D when out late with friends and apcohol again at brunch Mlndful next morning.

Maybe you want to lose some weight. Mindfup matter the reason, you are not alone. If Minrful can relate and have wanted Mindful alcohol moderation strategies try cutting back and drinking more mindfully, try alcohlo our 3-minute quiz to get started.

Cutting back alcohol should feel as comfortable and normal as cutting calories or increasing your number of daily steps.

But with drinking so embedded in so many of our social interactions, cutting back when interacting with others can sometimes feel a bit challenging. Do any of the following goals resonate with you? If yes, understanding how to drink mindfully will likely benefit you.

At Sunnyside, our coaches have had hundreds of thousands of conversations with people focusing on building more mindful drinking habits, whether that means reducing their weekly alcohol volume, adding more dry days into the week, or simply becoming more educated about the effects of alcohol on the mind and body.

You can do it in a notepad, on a whiteboard, on post-it notes on the refrigerator, or even email yourself every day. We even have a spot for you to put your goal and offer some fun tips to keep you motivated.

Download your alcohol tracking template here pdf. To help you decide if mindful drinking is right for you and if it really works, all you need to do is try out some Google searches. Instead we can show you statistically how it has positively impacted the lives of our tens of thousands of members.

Remember, these are people who are just like you: They joined Sunnyside not to quit drinking, but to refocus some of their energy back to their health and wellness by learning about how alcohol impacts the mind and body, and then incorporating proven habit change techniques into their lives using our app Sunnyside.

Mindful drinking has an array of benefits that can be unique and personal to the individual. But by all accounts, drinking more mindfully is almost universally beneficial to your health and wellness.

The Mindful Drinkers is a free private Facebook group for anyone who wants motivation, support, and community focused on mindful drinking. Launched in Junethe group already has 15, members and is growing quickly by the week.

We recognize that everyone has their own goals and objections, and we support them all. Ready to join a non-judgmental, easy-going community to learn how to drink more mindfully and build a healthier relationship to alcohol? Join The Mindful Drinkers here. Sunnyside has been helping tens of thousands of people get more out of life by focusing on awareness, building new habits, removing the stigma, and ultimately developing a more mindful approach to drinking.

Ready to learn how to build healthier drinking habits? Sign up for a day free trial of Sunnyside now. About Reviews Blog Login Get Started Menu. Last Updated on November 2, What is Mindful Drinking?

Source: Nielsen IQ The ripple effect of mindful drinking and sober curiosity has resulted in significant media attention, sober curious influencers, dry bars, dry retreats, dry festivals, online communities, hashtags and apps such as our own Sunnyside, an easy-to-use approach designed to help people improve their drinking habits and feel both healthier and happier.

Source: National Institute on Alcohol Abuse and Alcoholism A Doctor Weighs in on the Benefits of Mindful Drinking Dr.

Belani, a Sunnyside advisor, says some of the potential health benefits of reducing your alcohol consumption include: Improved sleep. Alcohol in high amounts can disrupt sleep patterns causing you to awake tired and unrested.

Cutting back from high to moderate or low amounts of alcohol has been shown to improve sleep quality substantially. Anxiety reduction. Excessive alcohol consumption causes hormonal imbalances which can increase anxiety in stressful situations.

Weight management. Overdoing it on alcohol consumption is a common barrier to maintaining a healthy weight. At an average of calories per drink, even a small reduction can make a big difference. Lower blood pressure: Alcohol use in heavy amounts—greater than 3 to 4 drinks a day—is associated with higher blood pressure.

Cutting back by 2 to 3 drinks per day can help lower both systolic and diastolic pressure. Better liver function. Many physicians have seen an uptick in patients with alcoholic hepatitis and alcoholic liver disease¹.

Alcohol use can lead to a build-up of fat in the liver. This accumulation of fat can be a precursor to liver damage. A modest reduction in alcohol use can help prevent these potentially dangerous changes. Healthier skin. There are some aesthetic benefits of mindful drinking too.

Heavy drinking is not a recipe for glowing skin. Heavy alcohol use can lead to more wrinkling and early aging of the skin. It is also pro-inflammatory, and can cause disruption of the usual function of blood vessels in the skin.

This can result in skin that looks duller, drier and puffier, and may even cause facial redness and blotchiness. More brainpower. One of the most common benefits that patients talk about when cutting back on their drinking is the greater focus, clarity and mental energy they enjoy.

The result is often higher cognitive performance and greater motivation. Ian Andersen. Related Posts. Heavy Drinking: How to Recognize It and Cut Back.

Quick Tips: How to Cure Sore Throat After Drinking Alcohol. Alcoholics Anonymous in the Modern World: Is It the Best Step to Changing Your Relationship With Alcohol? Explore by category. Sunnyside Mental Health Mindful Drinking News Challenges All Posts Sunnyside Mental Health Mindful Drinking News Challenges All Posts.

: Mindful alcohol moderation strategies

5 Mindfulness Tips for Moderate Drinking	If only I could be that girl. A few hours later, I would see that same beautiful girl being carried out of the bar by her friends. She was what we used to call "sloppy" drunk. She was incoherent and slurring her words as she demanded to stay and drink some more. It took me a moment to comprehend that what I once thought was so beautiful turned ugly. I took a hard look at the times I had been her. Times I had been my ugly, drunken, obnoxious self. That moment led me to question who I really was without using alcohol to mask my insecurities. Was I genuinely nice? Was I genuinely fun and social? And was I really that insecure? The answer was yes to all of them. I never gave up alcohol. I just started becoming the woman I wanted to be. I've had young girls and women tear up and cry in my office when I ask them, "What kind of woman do you want to be? It's a powerful question because, as women, our beauty matters. It's a question that has the potential to lead my clients exactly where they want to go. I was never asked such a question growing up, nor were most of my female clients, and many of us have had to figure it out, haphazardly, along the way. I work with female clients on looking at the reasons they might be overconsuming alcohol, and here are some tips I offer as a general approach and practice for moderate drinking. Increase awareness. It's not that you have to give up drinking, but it's important to know why you do what you do, and is there a way to do it more skillfully? Being beautiful is a responsibility. Being healthy is a responsibility. And we can learn to be more responsible in our drinking. Being beautiful as a woman who chooses to drink means we learn to take care of ourselves. This means making sure we eat enough food before we drink. It means ensuring we have safe transportation from one place to the next. And at times, it means being responsible for someone else who has been less than responsible for themselves. Get curious about what's underneath drinking for you — what's it about? What might you be projecting onto the alcohol? A need to be social, relaxed, to be liked? It may be time to learn to get these needs met in a "real" way without alcohol. Count and measure. Know the standard drink sizes so you can count your drinks accurately. Measure drinks at home. Away from home, it can be hard to keep track, especially with mixed drinks, and at times, you may be getting more alcohol than you think. With wine, you may need to ask the host or server not to "top off" a partially filled glass. Set goals. Decide how many days a week you want to drink and how many drinks you'll have on those days. It's a good idea to have some days when you don't drink. Find alternatives. If drinking has occupied a lot of your time, then fill free time by developing new, healthy activities, hobbies, and friendships, or renewing ones you've missed. If you have counted on alcohol to make you more comfortable in social situations, manage moods, or cope with problems, then seek other, healthy ways to deal with those areas of your life. Avoid triggers. What triggers your urge to drink? If certain people or places make you drink even when you don't want to, try to avoid them. If certain activities, times of day, or feelings trigger the urge, plan something else to do instead of drinking. If drinking at home is a problem, keep little or no alcohol there. Plan to handle urges. When you cannot avoid a trigger and an urge hits, consider these options: Remind yourself of your reasons for changing it can help to carry them in writing or store them in an electronic message you can access easily, such as on a smartphone or other mobile device. Or talk things through with someone you trust. Or get involved in a healthy, distracting activity, such as physical exercise or a hobby that doesn't involve drinking. Or, instead of fighting the feeling, accept it and ride it out without giving in, knowing that it will soon crest like a wave and pass. Also, see the short activity to help you handle urges to drink. Know your "no. Have a polite, convincing "no, thanks" ready. The faster you can say no to these offers, the less likely you are to give in. If you hesitate, it allows you time to think of excuses to go along. Also, see the short activity to help you build drink refusal skills. My own strategies: Include my own strategy 1? Researchers at universities and medical schools in the United States and elsewhere e. Results of these studies can be summarized as follows:. Many of those starting off with more severe problems succeeded with moderation for a period of time, but eventually chose to abstain from alcohol completely. As compared to alcoholics, problem drinkers usually have shorter histories of alcohol-related problems, more social and economic stability, and less severe consequences associated with their drinking. Most problem drinkers do not drink every day and have not experienced major losses or other severe consequences related to their drinking. According to the National Institute on Alcohol Abuse and Alcoholism NIAAA and other public health agencies, there are at least four times as many problem drinkers as alcoholics in this country. However, most alcohol treatment programs are designed for people with the most severe drinking problems. Now we know, however, that anyone who consistently and repeatedly drinks above certain limits is at greater risk for developing alcohol-related problems. We also know that there is a broad spectrum of alcohol problems that can vary in severity along a continuum ranging from mild to moderate to severe. In other words, not everyone with an alcohol problem is an alcoholic. According to recent studies, problem drinkers most likely to succeed at moderating their alcohol intake are those who:. Although moderation may be a good starting point for many drinkers, it is not the best approach for everyone with a drinking problem. People with severe drinking problems generally find moderation difficult to maintain and often do better with abstinence. No one solution is best for all problem drinkers. There are many different pathways to success, and the key lies in finding which particular pathway works best for each person. It is also not intended for formerly dependent drinkers i. Moderate drinking guidelines generally exclude individuals who are strongly advised by public health officials to not drink alcoholic beverages at all. These individuals include:. As stated above, abstinence is the safest course for anyone who has developed a serious problem with alcohol. Taking a break from drinking for a few weeks or longer is also the best way to get started with moderation. Here are some of the reasons why:. We offer two types of treatment options for people who want help for drinking problems. One option is abstinence-based treatment for individuals who have decided to stop drinking completely and want to stay stopped over the long term. The other option is moderation-focused treatment. And that it is a setup for failure based on the assumption that drinking problems always progress and inevitably gets worse. According to this view, lifelong abstinence is the one and only way to deal successfully with a drinking problem. Scientific evidence does support the notion that people with severe drinking problems are NOT good candidates for moderation controlled drinking and generally do much better with abstinence. And it goes without saying that for anyone who has developed a really serious drinking problem, abstinence is by far the safest course. We will help you decide whether moderation-based treatment or abstinence-based treatment is best for you. Our evaluation process will give you objective feedback about the nature and severity of your drinking problem and its impact on your life. And we will help you develop a more useful perspective on the problem. We will work collaboratively with you to formulate a treatment plan that is effective, feasible, and makes sense. We are not here to coerce, badger, or humiliate you. We will discuss with you the pros and cons of abstinence and the pros and cons of moderation. And we will respectfully offer you our professional advice and recommendations.
Substance Abuse Treatment for Executives and Professionals	What's Hot. One of the most common questions people who struggle with alcohol use and trying to quit drinking ask is whether they really have to stop forever. She demurred, possibly something about us being near-blackout drunk. overcoming challenges adopting mindful drinking habits can present challenges. Alcohol and Insomnia: That Nightcap Might Keep You Up at Night While a little alcohol might help you fall asleep faster, odds are that it isn't helping you get a full night's rest. We accept credit card, Apple Pay, and Google Pay. Leveraging Technology for Accountability Using apps like H H to track your consumption can be incredibly effective.
How to Stop Drinking: Making a Plan That Works for You	Family and friends can provide encouragement and support when you stop drinking. By opening up about your relationship with alcohol, you might also encourage others to explore their own drinking habits. Turner notes the importance of bringing along a trusted support person when attending events that involve alcohol. When you turn down a drink , people might ask why. Research shows that most people believe that drinking can make them feel better. However, when alcohol makes up part of your typical routine, drinking can become something of an automatic response, especially when you feel stressed or overwhelmed. You may not need to completely reinvent your life to quit drinking, but making a few changes in your surroundings to help avoid alcohol triggers can make a big difference. When your desire to drink aligns more with your mood than any particular time of day, having a few alternative coping methods ready can help:. This happens as your body begins to remove alcohol from your system. Detox can bring on alcohol withdrawal symptoms such as:. Together, you can come up with a plan to get through it. Learn more about the symptoms of alcohol withdrawal here. Quitting drinking can be stressful. If you turn to alcohol to manage emotional distress, the added overwhelm can prompt the urge to drink, making success seem even more out of reach. Feeling at your best physically can boost resilience and emotional strength, equipping you to weather challenges that trigger the desire to drink. Many people use alcohol to cope with boredom. Satisfying hobbies can distract you from wanting to drink, but they also help you relax — something everyone needs to do. Exploring, in writing, what you find difficult and when you most want to drink can help you notice patterns that offer more insight into your alcohol use. At the end of the day, one of the most important tools you have at your disposal is self-compassion. You might run into obstacles along the way that tempt you to drink. Keep in mind the reasons you chose to cut back on or quit alcohol. Consider writing them down and keeping notes on hand, so you have a physical reminder to look at when you need it to help motivate you to stay the course. If you feel comfortable doing so, discuss your challenges with your primary healthcare professional. It might also be worth checking out a step program in your area, like Alcoholics Anonymous or SMART Recovery , to see if it feels like something that might be useful for you. You may also consider joining an online support group to help you feel less alone. Over time, drinking alcohol excessively can lead to health problems such as high blood pressure, heart disease, and stroke. It is also associated with the risk of certain cancers and may damage your immune system. It can also affect your brain, causing cognitive difficulties. The Dietary Guidelines for Americans drinking alcohol should be limited to 2 drinks or less a day for males or one drink or less a day for females. A standard drink size equals 12 ounces oz of beer, 5 oz of wine, or 1. Within just a month of not drinking, your body can begin to reap the benefits. Your liver can start to heal, your risks of heart disease and cancer go down, and you may begin to sleep better. Your brain function can also begin to improve. Having support during this time is crucial. Learn more: What happens to your body when you stop drinking for 30 days. Instead of alcoholic drinks, try drinking mocktails , which can give you the flavor of a mixed alcoholic drink without the harmful effect. Other options include:. Quitting drinking can take time. Crystal Raypole has previously worked as a writer and editor for GoodTherapy. Her fields of interest include Asian languages and literature, Japanese translation, cooking, natural sciences, sex positivity, and mental health. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Not drinking? Here are 8 ways to turn down a drink, regardless of your reasons. Rethinking your relationship with alcohol? These 8 tips will help you set things off on the right foot. Alcohol intolerance is not a common side effect of long COVID, but people have reported it happening to them. Alcohol-induced psychosis can occur when drinking or while going through withdrawal. While it can sometimes seems like anger in a common emotion caused by alcohol, the connection isn't so straightforward. Let's look deeper:. Alcohol can cause isolation and depression for heavy drinkers. Let's examine the effects and ways to build relationships:. The road to alcohol recovery may not always be easy, but many resources are in place to help you along the way. While a little alcohol might help you fall asleep faster, odds are that it isn't helping you get a full night's rest. Let's look deeper. A Quiz for Teens Are You a Workaholic? Even moderate amounts of alcohol can significantly impair driving performance and your ability to operate other machinery, whether or not you feel the effects of alcohol. Heavy drinking during pregnancy can cause brain damage and other serious problems in the baby. Because it is not yet known whether any amount of alcohol is safe for a developing baby, women who are pregnant or may become pregnant should not drink. This "increased risk" category contains three different drinking pattern groups. standard drink contains about 0. That's the amount in 12 ounces of regular beer, 5 ounces of table wine, or 1. Men: No more than 4 drinks on any day and no more than 14 per week. Women: No more than 3 drinks on any day and no more than 7 per week. People with a parent, grandparent, or other close relative with alcoholism have a higher risk for becoming dependent on alcohol. For many, it may be difficult to maintain low-risk drinking habits. Pace yourself: It's best to have no more than one standard drink per hour, with nonalcoholic "drink spacers" between alcohol beverages. On any day, stay within low-risk levels of no more than 4 drinks for men or 3 for women. Note that it takes about 2 hours for the adult body to completely break down a single drink. Do not drive after drinking. Enter in the measurement in milliliters in the left field to automatically calculate the amount in fluid ounces. or not? To cut down or to quit Planning for change Strategies for cutting down Tips to try Reminder strategies Support for quitting Support strategies for quitting Peer support mutual-support groups Professional support Social support friends and family. Take it with you. Tips to try Small changes can make a big difference in reducing your chances of having alcohol-related problems. Keep track. Keep track of how much you drink. Find a way that works for you, such as using a drinking tracker card in your wallet, check marks on a kitchen calendar, notes in a smartphone or other mobile device; or notes on paper. Making note of each drink before you drink it may help you slow down when needed. Count and measure. Know the standard drink sizes so you can count your drinks accurately. Measure drinks at home. Away from home, it can be hard to keep track, especially with mixed drinks, and at times, you may be getting more alcohol than you think. With wine, you may need to ask the host or server not to "top off" a partially filled glass. Set goals. Decide how many days a week you want to drink and how many drinks you'll have on those days. It's a good idea to have some days when you don't drink. Find alternatives. If drinking has occupied a lot of your time, then fill free time by developing new, healthy activities, hobbies, and friendships, or renewing ones you've missed. If you have counted on alcohol to make you more comfortable in social situations, manage moods, or cope with problems, then seek other, healthy ways to deal with those areas of your life. Avoid triggers. What triggers your urge to drink? If certain people or places make you drink even when you don't want to, try to avoid them. If certain activities, times of day, or feelings trigger the urge, plan something else to do instead of drinking. If drinking at home is a problem, keep little or no alcohol there. Plan to handle urges. When you cannot avoid a trigger and an urge hits, consider these options: Remind yourself of your reasons for changing it can help to carry them in writing or store them in an electronic message you can access easily, such as on a smartphone or other mobile device.
How to Embrace Mindful Drinking: Benefits + 6 Tips – Surely	What triggers your urge to drink? Would you join us to help keep our stories free for all? Submit Comment. Do you have info to share with HuffPost reporters? mindfulness exercises can be used before and during drinking to maintain awareness.

Mindful alcohol moderation strategies -

I remember chasing a friend around town at night. We drank heavily and went back to the place she was staying, where we were locked out.

She demurred, possibly something about us being near-blackout drunk. I pulled up my pants, left stumbling, and returned early in the morning to my home, where my pregnant girlfriend had been waiting up all night.

I lied about what had happened. I lied about my phone being dead. I lied about everything. But, most importantly, I lied about who I was.

It eventually all caught up with me after my son was born, and I started to add up the pluses and minuses of alcohol in my life. I realized the red column had become greater than the black.

It would take a little more time and convincing, but I finally checked myself into a recovery program that addressed both my mental health and substance use. But even AA admits that the step program is not the only approach.

AA is not trying to convince anyone that AA is the only way to stay sober, we have just found a way that works for us that we share with others. For many people, it is a life-and-death thing. You get to decide what your recovery looks like. I needed alcohol. Whether that made me an alcoholic or simply driven by my mental illness, the outcomes are the same: I would die, kill someone, or set a detonator to all my relationships — maybe the hat trick and achieve all three.

But without addressing the cause of my drinking, there was little hope of a happy ending. I had to change my pace. At first, I was uneasy. How would I explain to people that the very thing I evangelized was also my kryptonite?

I sat down with my business partners and told them I would not be spending as much time at the bars at night. They seemed to understand. Through therapy and prescription medication, I addressed a lot of what had motivated my drinking sprees.

Eventually, I would start drinking again. But it left me in a bind: How would I combine my love of drinking with my need to regulate it? I had addressed the psychic forces that polarized drinking for me, lost a taste for the chaos and destruction of my past, and grew in resolve.

In the backdrop of my recovery was the mindful drinking movement. It seemed like the whole country and many others was publicly discussing what it means to drink too much, and new strategies were emerging to address the gray areas.

For me, that means being aware of my intentions at that moment, excising the need. What that means is that I can still go out at night and have complex adult drinks.

I can be at the bars I created and that inspired me, and enjoy the nightlife without plunging myself into the abyss. I can replace negative experiences with positive ones. Alcohol may not be good for you, but it can be a force for good. A couple of drinks have preceded some of my most meaningful moments.

It may be the ritual itself, but alcohol has a way of fostering connections. Its rewards rival its dangers, which I believe is what makes alcohol so ubiquitous in human history — at least my history.

You must adapt to your own circumstances. And, if amid trying to figure it all out, you find yourself lost, stop. The pressure still abounds.

There will be no shortage of critics. No, I wrote this essay for you. Ask yourself: Why do I drink? And if the answer is because you need to drink, then I hope this helps save you some anguish.

Derek Brown is an expert on spirits and cocktails who is based in Washington, DC. Will you help keep Vox free for all? Support our mission and help keep Vox free for all by making a financial contribution to Vox today. We accept credit card, Apple Pay, and Google Pay.

You can also contribute via. Filed under: Science. By Derek Brown Updated Feb 27, , am EST. If you've been using alcohol as a way to unwind, there are plenty of healthier alternatives that can help ease your mind and body.

Consider strategies such as:. If you or a loved one are struggling with substance use or addiction, contact the Substance Abuse and Mental Health Services Administration SAMHSA National Helpline at for information on support and treatment facilities in your area. For more mental health resources, see our National Helpline Database.

National Institute on Alcohol Abuse and Alcoholism. Drinking levels defined. Hester RK, Delaney HD, Campbell W. Com and moderation management: outcomes of a randomized clinical trial with non-dependent problem drinkers. J Consult Clin Psychol.

Mirijello A, D'Angelo C, Ferrulli A, et al. Identification and management of alcohol withdrawal syndrome. National Institutes of Health. Department of Health and Human Services. Rethinking your drinking. Umhau JC. Conquering the craving: Treatment to curb alcohol use disorder.

J Christ Nurs. Sinclair JD. Evidence about the use of naltrexone and for different ways of using it in the treatment of alcoholism.

Edwards MK, Loprinzi PD. Experimental effects of brief, single bouts of walking and meditation on mood profile in young adults. Health Promot Perspect.

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Sober Curious May Moderatkon, 11 minute read. For most, Plant-based metabolic booster is nothing risky with having an atrategies Mindful alcohol moderation strategies but when we stop being mindful about our alcohol consumption, problems alcohok to arise. For many, thinking more seriously about drinking is a byproduct of the sober curious movement as people look beyond Dry January for ways to reevaluate their drinking habits and alcohol use. Others practice mindful drinking as a way to moderate drinking and alcohol intake that has left them feeling less like themselves. How does mindful drinking help? Posted Moxeration 22, Reviewed by Vanessa Lancaster. Specializing in mindfulnessMindful alcohol moderation strategies tend to Preventing skin damage clients moderaation don't want to be abstinent from alcohol. Data Recharge Offers most part, because mindfulness teaches strategeis to become more aware, and modderation that Mincful, better choices are made regarding the use of alcohol in one's life. Mindfulness is not pro or against alcohol. Mindfulness is about helping people reduce suffering, and if a client can continue to drink alcohol and can reduce suffering, that becomes the work, the progress, and the practice. Living in a college town, female students will quickly make their way to my office as opposed to an AA meeting; simply because abstinence is not what they want.