How
do I know if I should cut down?
If you think you might be drinking too much, it's a good idea to
take a look at your drinking patterns. Most students only need to
reduce their drinking to safer levels; however, some people have
more serious problems. Ask yourself the following questions:
Do
you drink alone or because you feel angry or sad?
Do
you do things that you regret when you're drinking?
Does
your drinking worry your family or friends?
Do
you ever drink after telling yourself you won't?
Do
you ever forget what you did while you were drinking?
If you
answered "yes" to any of these questions, alcohol may
be a problem in your life. For a more in-depth set of questions
about your drinking patterns, you can go to the page on recognizing
a problem. You can also have a free and confidential
appointment at Health Education to help you evaluate your drinking
further and make a plan to change, or you can get help from other
resources at Brown
and in Providence.
Do's
and Don'ts for Cutting Down
Do
formulate a mission statement. Why is it you want to cut down or
stop your drinking? Whether it's to help you lose weight, to feel
healthier in general or to stop getting into fights with your family,
write down your reasons. Put the list someplace where you will be
reminded, like your refrigerator or your wallet. It'll make you
take the challenge more seriously.
Don't
go out with people who make you feel uncomfortable if you're not
drinking. If you ever feel as though you could be easily persuaded
to drink, make alternate plans with friends who are less inclined
to include alcohol in their fun.
Do
set a liquor limit. Telling yourself you will not drink during
the week, or that you'll have no more than one drink a day, will
get your mind set not to exceed your maximum.
Don't
guzzle. When you are drinking, take hour-long breaks between drinks.
Drinking faster than your body can feel the effects can get you
into real trouble. Avoid drinking games because you'll end up
drinking more alcohol more quickly than your body can handle.
Do
alternate alcoholic beverages with non-alcoholic drinks, like
soda or juice.
Don't
keep alcohol in your room or apartment. It'll be easier to resist
if it simply isn't there.
Do
take a vacation from drinking. Notice how good you feel, physically
and emotionally, during that time. If you don't start to feel
better, you may have a problem. You can get free and confidential
help from [these resources].
Do
save the cash you don't waste on alcohol. Whenever you refuse
an alcoholic beverage, put the amount of money you saved in a
jar. You can put your dollars toward spring break, dinner with
friends or some new clothes.
Do
eat before you start consuming any alcohol, and continue to munch
while you drink. Eating while you drink slows down how quickly
you get drunk.
Don't
go to places where you'll be bored if you're not drinking or where
you'll feel socially uneasy if you don't have a drink in your
hand.
Do
keep a drinking diary. Write down how many drinks you consume
over a month-long period and how much it costs you. When you realize
how much money you're sinking on drinking, it might give you incentive
to cut down even more.
Do
stay active: What would you like to do instead of drinking? Use
the time and money spent on drinking to do something fun with
your family or friends. Go out to eat, see a movie, play sports
or a game.
Don't
drink when you are angry or upset or have a bad day. Find other
ways to relax and handle the stress.
How
to hang out with drinkers when you're not drinking
It can be tough to socialize with people when they're getting drunk
and you're not. Sometimes you may have to go home early to get away
from heavy drinking, or stay away from the party altogether. But
if you are in the mood to hang out, here's what to do so you don't
feel pressured to drink. The simplest thing to do is to tell anyone
who asks that you aren't drinking. If that doesn't work, be as creative
as you want with your response. Here are some alternatives:
If someone
says:
"Hey, everyone, how about doing a round of shots?"
You could
say:
"No thanks. The last time I did shots I puked up colors you've
never even seen before."
If someone
says:
"C'mon. Just have one beer."
You could
say:
"I'd love to, but I have a bet with someone to see how long
I can go without drinking." (You don't have to let on that
the someone you're betting is yourself.)
If someone
says:
"Why aren't you drinking?"
You could
say:
"I don't drink."
OR
"You should have seen me last night. Then you'd have the ugly
answer to that question."
OR
"I'm taking the night off."
If someone
says:
"Here, I bought you a drink."
You could
say:
"That was so nice of you, but I really can't. I've got a test
tomorrow."
OR
If it's a Friday or Saturday night: "I have a test Monday,
so I can't afford a hangover this weekend."
If someone
says:
"Help me finish this beer before we go."
You could
say:
"Sorry, but I have this phobia about backwash. I'm in therapy
for it."
Great graphics and pictures make this site an easy way to get your
questions answered. Topics include Alcohol and Your Body, Alcohol
and Sex, Dealing with a Friend's Drinking, Children of Alcoholics
and Drugs.
Learn how gender, body weight, food and how fast you drink can affect your blood alcohol concentration. This is an interactive tool that shows you how much alcohol is in different drinks and how your BAC would compare to male and female friends.
e-CHUG is a free, anonymous assessment tool that provides individualized feedback on the role alcohol is playing in your life. You can also see how your use compares with other college students. If you would like to talk to someone about your use, you can call Health Education at 401.863-2794 for an appointment or click here for other resources.
This confidential and anonymous survey gives you feedback about the likely risks of your alcohol and drug use.
Disclaimer: Health Education is part of Health Services at Brown University. Health Education maintains this site as a resource for Brown students. This site is not intended to replace consultation with your medical providers. No site can replace real conversation. Health Education offers no endorsement of and assumes no liability for the currency, accuracy, or availability of the information on the sites we link to or the care provided by the resources listed. Health Services staff are available to treat and give medical advice to Brown University students only. If you are not a Brown student, but are in need of medical assistance please call your own health care provider or in case of an emergency, dial 911. Please contact usif you have comments, questions or suggestions.
