Small changes can make a big difference in reducing your chances of having alcohol-related problems. Here are some strategies to try:

 Set goals: Decide how many days a month you wish to drink and how many drinks you can have on those days. You can reduce your risk of alcohol dependence and related problems by drinking within your acceptable health limits.

 Keep track: Keep track of how much you drink. For example, keep bottle tops to track the number of drinks you’ve taken and to remind you when you reach your limit.

 Pacing and spacing: When taking alcohol, sip slowly and pace yourself, preferably one alcoholic drink per hour. Also, drink non-alcoholic drinks such as water, soda and juice alternately with drinks containing alcohol.

 Include food: Don’t drink alcohol on an empty stomach. Eat some nourishing food including starch before drinking alcohol so that the alcohol will be absorbed more slowly into your system.

 Avoid “trigger” situations: If certain people or places make you drink alcohol even when you don’t want to, try to avoid them. If certain activities, times of day, or feelings trigger the urge to drink, then find alternative activities to do.

 Handle urges: When the urge to drink occurs, remind yourself of your reasons for wishing to avoid alcohol. Always involve yourself with healthy, distracting activities. Your may also talk it through with someone you trust.

 Know your “NO”: At times, someone may give you alcohol to drink when you do not want. Politely but firmly tell the person “NO”. The faster and more convincing way you can say no to these offers, the less likely you are to give in.

 Seek help: If you want to quit drinking alcohol altogether, ask for support from people willing to help such as boyfriend/girlfriend, wife/husband, parent/guardian, or non-drinking friends. You may also consider joining your local branch of Alcoholics Anonymous or any other support group so as to acquire a network of friends who have found ways to live without alcohol. If you’re dependent on alcohol and decide to stop drinking completely, don’t go it alone, consult a doctor to plan a safe recovery.