Alcohol Harm Reduction
One way to monitor your alcohol consumption is to count the amount of alcohol you are drinking. In order to do this you have to know a little bit about measurements and what amount of alcohol goes into a standard drink.
Your blood alcohol level will increase if you have more than one standard drink per hour
Monitor your consumption of alcohol by counting standard
drinks. Remember that, as a general rule, your BAC will
increase if you consume more than one standard drink per
• Drinking no more than 2 drinks on any occasion r.educes your risk of alcohol related disease
• Drinking no more than four standard drinks on any occasion reduces your risk of alcohol related injury
• When a person is pregnant or breast feeding they are not advised to drink any alcohol.
- Teens and those age 15-21 should avoid alcohol for as long as possible. Strategies you can choose to help moderate and/ or control your drinking.
- Plan ahead, make a plan and choose to stick to the guidelines.
- Keep very little or no alcohol in your house
- Familiarize yourself with standard drink measures and when possible pour your own drink.
- Have alcohol free days where you don’t consume any alcohol at all that day
- Eat before or while you are drinking. Food in the stomach slows the rate that alcohol is absorbed into the blood stream.
- Keep an eye on the time – remember when you started drinking.
- Be assertive – don’t let others pressure you into drinking more than you usually drink or more than you want to drink. Practice refusal strategies (see examples of refusal strategies for alcohol and drugs.)
- Try having a non-alcoholic drink every second or third drink to slow your alcohol consumption.
- Drink slowly, take small sips and put your glass down between sips.
- Don’t let others ‘top up’ your glass when it is half full, because you will not be able to keep track of alcohol consumption.
- Pay attention to why you are drinking. Try not to drink at people or drink because you are angry or sad. This often ends badly.
- Avoid situations that trigger urges to drink (if you are trying to abstain) such as Monday night football.
- Develop a support system- Harm Reduction Buddy. Friends trying to accomplish similar goals. (Examples: Meditation techniques/ avoidance strategies/)
- Reward yourself – Don’t beat yourself up