All 50 ways, on one page
Print this page and keep it on the fridge. Tick each way as you try it. You don't need all fifty: find the ones that work for you.
Facing the problem
- 1Decide your goal: stop or cut down
- 2Set goals you can reach
- 3Find your own reasons to change
- 4Keep a drinking diary
- 5Write down how you feel
- 6Tell your story to yourself
- 7Look honestly at your relationships
- 8Notice where you don't drink
- 9Work out what drinking costs you
Getting ready to change
- 10Eat well
- 11Reward yourself for not drinking
- 12Look after your own needs
- 13Get moving
- 14Sort out your sleep
- 15Try meditation
Help and treatment
- 16Get professional help
- 17Detox safely
- 18Ask about medication
- 19Be careful with herbal remedies
- 20Know what complementary therapies can and can't do
- 21Find out what rehab involves
- 22Have a health check
- 23Let friends and family help
- 24Check how alcohol mixes with your medicines
- 25Find other ways to handle stress
- 26Try a support group
- 27Read some self-help
- 28Don't isolate yourself
Cutting down
- 29Choose lower-strength drinks
- 30Change how you drink
- 31Start later in the day
- 32Drink slowly
- 33Don't buy in bulk
- 34Measure every drink
- 35Use pub tactics
Thinking differently
- 36Drop the denial
- 37Take responsibility
- 38Practise saying no
- 39Think flexibly
- 40Take back control
- 41Keep busy
- 42Do more of what makes you happy
- 43List your good points
- 44Move on from guilt
- 45Appreciate your life
- 46Let go of the 'addictive personality' label
- 47Treat a relapse as a lesson
- 48Ride out cravings
- 49Don't fear being boring
- 50Ask yourself the miracle question
If you drink every day or get withdrawal symptoms, talk to your GP before you stop. Is it safe for me to stop?