Tips for cutting down

First start by working out what you drink in a week by reviewing the last week. If it is difficult to remember keep a daily note for the next week. Note all the drinks, how many units in each, the times of day and where you were. If this is a typical week, your notes should give you a good idea about whether you are drinking too much and, importantly, the situations in which you drink and whether it's going to be hard to cut down.

Here are some ideas that others have found useful for cutting down:

• Have at least three alcohol free days - give your body a complete rest from alcohol every week - if you find this really difficult then you may be developing alcohol addiction.
• Look for beer, wine and cider with a lower alcohol content, switch from wine to beer or low strength cider during the week, and make sure spirits are well diluted.
• Buy smaller glasses for the home or buy a drinks measure - you'll be surprised how small a unit is.
• Develop your taste for non-alcoholic drinks, if you don't like sweet drinks try mixing fruit juice and tonic water - a personal tip this one.
• Avoid the quick drink situation - missing out the one at lunchtime or after work can make a huge difference over the week.
• Take up a new interest, sport or just going to the cinema if you find most of your social life is involved around the pub.
• Decide a limit of no more than, say, 5 units on any one occasion.
• Always keep a supply of non-alcoholic alternatives for drinking at home and entertaining.
• Tell others you are cutting down and avoid rounds.
• Find other ways of relaxing - exercise or relaxation techniques for example.
• If you anticipate a heavy evening, avoid drinking on an empty stomach and make sure someone else is driving.
• If you are worried about your drinking, are finding it hard to cut down or stop, there are many agencies which offer a confidential service and will be happy to help you (see the links section).

Some of these tips come from Alcohol Concern