Mindful alcohol moderation strategies -
I was never asked such a question growing up, nor were most of my female clients, and many of us have had to figure it out, haphazardly, along the way.
I work with female clients on looking at the reasons they might be overconsuming alcohol, and here are some tips I offer as a general approach and practice for moderate drinking.
Increase awareness. It's not that you have to give up drinking, but it's important to know why you do what you do, and is there a way to do it more skillfully?
Being beautiful is a responsibility. Being healthy is a responsibility. And we can learn to be more responsible in our drinking. Being beautiful as a woman who chooses to drink means we learn to take care of ourselves.
This means making sure we eat enough food before we drink. It means ensuring we have safe transportation from one place to the next. And at times, it means being responsible for someone else who has been less than responsible for themselves.
Get curious about what's underneath drinking for you — what's it about? What might you be projecting onto the alcohol? A need to be social, relaxed, to be liked? It may be time to learn to get these needs met in a "real" way without alcohol.
Try challenging yourself not to drink for the first minutes to experience social environments without alcohol. This can be easily done by saying, "I don't know what I want to drink yet. I know you don't want to be that girl. None of us do. So the question to ask yourself is; what kind of girl do you want to be?
Learn to self-inquire. And when you inquire, if you realize you are that girl, it's okay, it's actually great, because like myself, realizing I was that girl, and realizing I wanted to change — was a moment that changed my life.
Awareness is a gift of grace that we get to course-correct. Alcohol is not inherently bad or harmful and can be appreciated for the art and beauty of its craft.
What makes alcohol a problem is what we do with it, how we use it, and how we present ourselves under its influence. A mindfulness approach can help us increase awareness of all these factors. Laura C. Meyer, M. As a former traditional clinical therapist, she currently specializes in mindfulness and minimalism for mental and behavioral health.
Meyer M. Mindful Recovery. Alcoholism 5 Mindfulness Tips for Moderate Drinking Tips for healthy alcohol consumption. Recognizing these triggers is crucial in developing a healthier relationship with alcohol.
Self-reflection is a powerful tool. Take time to reflect on why you drink and how it affects your life. This introspection can be eye-opening and serve as a strong motivator for change.
Begin by setting achievable goals. This practice not only gives your body a break but also strengthens your resolve and self-control. When you do choose to drink, pace yourself. Savour each sip and be mindful of the quantity.
This not only enhances your appreciation of the drink but also helps in moderating intake. The market is brimming with delicious non-alcoholic options. From alcohol-free wines and beers to spirits, these alternatives can satisfy your craving without the alcohol content.
Experimenting with these can be a fun and enlightening experience. Always alternate alcoholic drinks with water. This not only keeps you hydrated but also slows down your alcohol consumption. Using apps like H H to track your consumption can be incredibly effective.
It provides a clear picture of your drinking patterns and progress towards your goals. Find hobbies or activities that you enjoy and can do instead of drinking. Creating an environment that supports your goals is key.
Incorporating mindfulness and meditation can help manage the stress and emotions that often lead to drinking. These practices promote a sense of calm and can reduce the urge to drink. Paying attention to your diet and physical health can also play a significant role in reducing alcohol consumption.
There's a huge expanse of middle ground in there, and finding your sweet spot comes down to mindful choices and realistic moderation.
Here's how to drink less alcohol, but get even more enjoyment and satisfaction out of what you do drink, thanks to some practical hacks and psychology-backed tips. Helena, Calif. Personally, I often have a big glass of water and go for a walk. Then, later in the evening when I'm relaxed, I can fully appreciate the flavor and experience of my wine, and I know that I'm drinking for the right reason.
RELATED: 5 Reasons Why Drinking Alcohol to Fall Asleep Is Completely Counterproductive. Doing something you enjoy allows you to focus on action taking a bike ride, for example rather than inaction not drinking. Negative here refers to goals around elimination, deprivation, or lack.
But most of us need something to replace the pleasurable behavior we're trying to eliminate or limit. So if you're hoping to cut down on drinks, instead of focusing purely on, "I'm not allowed to drink X," think in terms of how you're going to replace it: a seltzer with lemon, a big glass of water, or herbal tea.
Or physically choose to engage in a different activity besides consuming something: Get outside to walk the dog or take a hot bath. RELATED: What Does It Mean to be 'California Sober' and Is It Right for You?
Mindfulness doesn't have to mean shutting yourself in a room to meditate. You can actually exercise mindfulness while you're enjoying cocktails. Mindful drinking helps banish that all-or-nothing mentality that often accompanies alcohol; it lets you fully enjoy and appreciate what you're sipping on without the temptation to over-indulge.
How does it work? Drink your portion slowly and be fully present: Don't think about downing it and ordering the next round. Notice what it smells like, tastes like, even feels like on your tongue.
Note how it makes you feel physically and specifically: Are you sleepy, relaxed, chatty, dehydrated? Appreciate its flavors you might notice a new layer to a wine you rarely give a second thought; or suddenly realize you don't particularly like it.
Is the glass heavy, delicate, fluted, cold? Who are you with? Are you really listening to them, or are you thinking about what you're going to eat later? It's not easy, but with time, you'll find that you end up consuming less the more present you are. Another element of drinking more mindfully involves tuning into the moments between drinks—that's where habits can truly be changed.
Allen says to ask yourself: "Will that next drink truly bring me happiness and utility, or is it kind of there because it's there? As with any indulgence, a little ongoing vigilance goes a long way toward reducing unhealthy consumption.
The Mindful Drinking Blog. Mindful drinking is more moderatio an idea. Moderqtion community growing larger by the day. Are you curious about trying mindful drinking for yourself? Tens of thousands of people are using Sunnyside to reduce their drinking, improve their mornings, and feel better by drinking more mindfully. Take a look at our mindful drinking app and take our free quiz.Video
Deep Sleep Hypnosis for ALCOHOL MODERATION - Overcome Problem Drinking NOW!Mindful alcohol moderation strategies -
Here are six helpful tips on how to drink in moderation:. One of the first tips for how to drink in moderation is taking the time to be mindful of your drinking patterns. As you take a critical look at the patterns of how much you drink and when you drink, see if there is any correlation with what else is going on in your life.
Ask yourself:. Asking yourself these types of questions can help get to the root of how you feel before, during, and after you drink. On the other hand, do you find yourself drinking more when around friends or colleagues out of habit or peer pressure? By being conscious of your drinking habits, you can find what helps you drink responsibly and practice pacing yourself.
Rather than turning to alcohol as a way to cope or socialize, changing your drinking behavior can open up new opportunities to promote self-care and well-being without the need to drink.
Part of recognizing recurring drinking behaviors is tracking consumption. According to the CDC, moderate alcohol consumption is equivalent to two drinks per day for men and one per day for women. A standard drink is defined as a ounce bottle of beer, a 5-ounce glass of wine, or a cocktail that contains 5 percent alcohol.
This means you may be consuming more alcohol than you think. By following this marker of moderate drinking, you can mentally take note and pace yourself when alcohol is involved.
When, in reality, the health risks of binge drinking are present regardless of how often it occurs. Think about the benefits of sobriety — how drinking less can give you more out of life.
That said, when surrounded by others who are drinking excessively, it can be challenging to moderate alcohol intake without support and preparation, which brings us to the third tip: how to say no. You may set out with the best intentions of limiting your alcohol intake when getting together with friends or joining co-workers for a happy hour, but it can be challenging to hold firm to those guidelines when in the moment.
It gives you a chance to embrace and show your true authentic self. Another tip to consider when exploring how to drink in moderation is setting attainable goals.
These can range from limiting how much you drink per day or week to designating a window of time when you refrain from drinking altogether, such as No Alcohol November or Dry January.
Changing your relationship with alcohol is often a non-linear journey, and setbacks are a normal part of progress. Connecting with medical professionals and a peer support network can give you the tools to reach your goals, and set you up for long-term success.
Share your challenges and questions with other people who are navigating sobriety or moderation. Monument also provides therapist-moderated online alcohol support groups on a range of topics, including navigating moderation. With Monument , you can feel empowered to make progress on your own terms, while knowing you have a holistic support network cheering you on.
Oftentimes, drinking alcohol can be a coping mechanism for negative feelings, and create a false sense of calmness, relief, and even joy. Finding alternative ways to achieve those feelings is a crucial part of changing your relationship with alcohol.
The first step in reducing alcohol intake is understanding your drinking patterns. Are you reaching for a drink out of habit, social pressure, or as a stress reliever? Recognizing these triggers is crucial in developing a healthier relationship with alcohol.
Self-reflection is a powerful tool. Take time to reflect on why you drink and how it affects your life. This introspection can be eye-opening and serve as a strong motivator for change. Begin by setting achievable goals. This practice not only gives your body a break but also strengthens your resolve and self-control.
When you do choose to drink, pace yourself. Savour each sip and be mindful of the quantity. This not only enhances your appreciation of the drink but also helps in moderating intake.
The market is brimming with delicious non-alcoholic options. From alcohol-free wines and beers to spirits, these alternatives can satisfy your craving without the alcohol content. Experimenting with these can be a fun and enlightening experience.
Always alternate alcoholic drinks with water. This not only keeps you hydrated but also slows down your alcohol consumption. Using apps like H H to track your consumption can be incredibly effective. It provides a clear picture of your drinking patterns and progress towards your goals.
Find hobbies or activities that you enjoy and can do instead of drinking. Creating an environment that supports your goals is key. Incorporating mindfulness and meditation can help manage the stress and emotions that often lead to drinking. These practices promote a sense of calm and can reduce the urge to drink.
Paying attention to your diet and physical health can also play a significant role in reducing alcohol consumption. A healthy body can lead to a healthier mindset towards alcohol. Counsellors and therapists can provide valuable guidance and support. Engaging with a community of individuals who share similar goals can be incredibly empowering.
Remember to celebrate your progress, no matter how small. Each step you take towards reducing your alcohol consumption is a victory worth acknowledging.
Involving your family and friends in your journey can provide a vital support system. Their understanding and encouragement can be a significant factor in your success. Learning how to cope with these and staying committed to your goals is a crucial part of the journey. Seek support from friends, family, or support groups.
by sophie. solmini Jan 27, 0 moderatjon. Navigating the Minfful of Wild salmon preservation consumption Strateyies a society that often subtly promotes Mindful alcohol moderation strategies can be challenging. We are dedicated to offering you supportive and practical strategies to help you reassess and adjust your drinking habits in a healthy and sustainable way. The first step in reducing alcohol intake is understanding your drinking patterns.
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