Drink Too Much Alcohol?

Here are practical suggestions for either cutting down or abstaining from alcohol along with tips for helping loved ones who have a drinking problem. Useful sources of help for alcohol and drinking abuse problems are also listed.

Some Questions

Could you or someone you care about drink too much? 1

The more of these questions that apply, the greater the chance that you might have a problem with drinking. But having a drinking problem doesn't mean that you are alcoholic or that you have to abstain from alcohol. Most, people who experience problems from drinking choose to reduce their consumption to moderate levels rather than to abstain. You might consult with your doctor for advice.

How to Cut Back on Drinking

  1. Write down your reasons for drinking less.
    Why do you want to drink less? To protect your health, to get along better with your family or friends, to do better in school or to save your job? Make a list of the reasons you want to drink less.
  2. Set a drinking goal.

    Choose a limit for how much you will drink. A common guideline in the U.S. is no more than one drink per day for women and no more than two drinks a day for men. These daily drinks can't be "saved" and consumed later. For example, a man can't abstain all week and then consume all 14 drinks in one day.

    Most countries define moderation at higher levels of consumption than does the US. For example, Australia, Italy and France consider anything from three to over four drinks per day for men to be moderate drinking. 2

  3. Keep a "diary" of your drinking.

    To help you reach your goal, keep a diary of your drinking. For example, write down every time you have a drink for three or four weeks. This will show you when, where, and how much you drink. How different is you goal from the amount you drink now?

      # of drinks type of drinks place consumed

Be especially careful at home

Keep only a small amount of alcohol, or even no alcohol, at home. This will help reduce temptation.

Keep your blood alcohol content (BAC) low

When you drink, sip your drink slowly. Drink for taste rather than

Don't drink on an empty stomach.

Consume no more than one drink per hour.

Eat food or "munchies" while drinking. High protein and high fat foods like cheese and nuts are especially good at keeping your blood alcohol content low.

Drink soda, water, or juice after a drink containing alcohol.

Learn to say "no" when you don't want a drink

You don't have to take a drink just because it's offered to you.



Additional resources below.




I don't need any more hair on my chest

I'm performing neurosurgery in the morning

It sloshes too much when I jog

No thank you

Get support

Cutting down on your drinking can be difficult at times. Ask your family and friends for support to help you reach your goal. Talk to your doctor if you are having trouble cutting down; medications are available to help make it easier. Get whatever help you need to reach your goal.

Avoid temptations

Stay away from people who want you to drink more than you want to. Watch out for people, times, places or situations that encourage you to drink too much.

Don't give up!



Some signs that may indicate a drinking problem in a loved one include:

Helping a Loved One

Having a drinking problem does not mean that a person is alcoholic, or addicted to alcohol. The person may only need to cut down rather than abstain. Many find the idea of drinking in moderation more acceptable and achievable than abstaining entirely from alcohol.

The decision whether to reduce drinking to moderate levels or abstain entirely from alcohol is best made after consulting with a doctor.

Helping a person who drinks too much takes knowledge, compassion and patience. Some actions are helpful and others are not.



Remember that changing behavior, especially becoming an abstainer, is very difficult. Be understanding and patient, but don't accept any responsibility or guilt for the behavior of another person. You are responsible only for your own behavior.

Internet Resources


www.moderation.org - Moderation Management stresses balance, moderation, self-management, and personal responsibility.








Whether you decide to cut down or to abstain entirely from alcohol,


The material on this site is for information only and is not advice


  • 1. Adapted from National Institute on Alcohol Abuse and Alcoholism. How to Cut Down on Your Drinking. Washington, DC: National Institute on Alcohol Abuse and Alcoholism, 1996.

  • 2. International Center for Alcohol Policies. ICAP Report - Supplement, n.d., 1-2, p. 2; Centre for Information on Beverage Alcohol. Global overview of drinking recommendations and guidelines. AIM, June, 1997, Supplement, 1-4, p. 2.
  • 3. Poliafico, F. J. Drinking Alcohol? Make an Informed Choice. Chester, Pennsylvania: Emergency and Safety Programs, 1994.
  • 4. Alcohol and Older People, Mayo Clinic Health Letter, February, 2000, p. 6.
  • Adapted from National Institute on Alcohol Abuse and Alcoholism. If Someone Close Has a Problem with Alcohol or other Drugs. Rockville, Maryland: National Institute on Alcohol Abuse and Alcoholism, n.d.

filed under: Alcohol Abuse

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