Alcohol Know Your Limits

• Decide on your ultimate goal. Do you want to cut down to a set daily amount? Maybe you want to avoid binge drinking? Or perhaps you would like to give up alcohol altogether?
• You should also take a break for 48 hours after an episode of heavy drinking to let your body recover.
• Pick a day of the next week to start cutting down. Go for a day when you are less likely to be under pressure, so it's easier to avoid alcohol.
• Keep a drink diary. Writing this on a regular basis this will help you to work out how much you're drinking.
• Find something else to do while you drink, like playing darts or pool, or dancing. This will take your mind off your drinks and help you to slow down.
• Get out of the habit of drinking because you are stressed or have nothing else to do. Look for other ways to relax: activities like swimming or going for a walk will make you feel better and don't involve alcohol.

• Take stock of your progress and make sure you give yourself credit where it's due for your achievements so far. This will help you keep going to achieve your targets.
• Choose days when you're less likely to be in situations where you would usually drink alcohol.
• Always give your body a 48 hour break from booze if you do drink too much in one session.
• Don't give up! Changing a habit like drinking takes time and hard work, and sometimes it's difficult to drink less. Focus on what you've achieved so far and reward yourself when you have met your drinking targets. If you do relapse, don't stop, just set a new date to start cutting down again.
• Regularly drinking over the lower-risk guidelines can lead to serious health problems including: certain types of cancer including breast and liver cancer; high blood pressure; increased risk of heart disease and certain types of stroke; and liver disease, such as cirrhosis

Know Your Limits has produced a series of tips to help you cut back on your drinking, visit www.nhs.uk for further information