Lifestyle Changes

Staying sober requires you to make some changes in your lifestyle.

• Don't go to bars or put yourself in situations where you feel you'll be tempted to drink.
• Have fun without drinking. Choose friends who do not drink or who respect and support your decision not to drink.
• Never keep alcohol in your home.
• Find out what you enjoy - a hobby such as gardening or running - and do it.
• Identify stressors that might make you more likely to grab a drink. Learn relaxation techniques or go for a walk to deal with your feelings.
• Keep going to group therapy, such as Alcoholics Anonymous, or see a counselor, therapist or other health care provider.
• Identify the signs of relapse and don't get discouraged. Make sure you have a support system able and ready to help you.
• Exercise. You'll feel better about yourself and help keep your body strong to fight disease.
• Eat a healthy diet.

Self Care

Try these steps as well to help you cut down on your drinking or stop altogether:

1. Write down your reasons for cutting down or stopping.

You may want to improve your health, sleep better or get along better with family and friends.

2. Ask yourself what you expect from alcohol. What are your reasons for drinking? What do you get from it?
3. Set a drinking goal.

Choose a limit for how much you will drink. Keep below one drink a day if you are female; no more than two drinks a day if you are male. One drink is a:

• 12-ounce bottle of beer;
• 5-ounce glass of wine; or
• 1 1/2-ounce shot of liquor.

Write your goals down. Put them on your refrigerator or bathroom mirror.

4. Keep a diary of your drinking.

Keep track of your drinks for several weeks. This shows you how much you drink and when.

More on Alcoholism

In the Encyclopedia:

This article was reviewed and updated June 2007.