Alcohol and related harms

Before you can break a habit you need to know more about it. A drinking diary can help you see your pattern when drinking.

In your drinking diary you should write down:

• the number of standard drinks you drink every day
• what you are drinking
• the day, time and number of hours spent drinking
• where you were drinking and who was with you
• how you felt when you drank and when you did not.

Online drink diaries and apps are available. Search 'drink diary' online to find one that works for you. 

Eat protein and carbohydrates, such as chicken or pizza, before you drink and when you drink. This helps your body absorb the alcohol slower. This will not protect you from the effects of drinking too much (excessive drinking).

Drink plenty of water before you drink alcohol. Being hydrated will keep you from feeling thirsty, so you will drink slower and avoid the harms that come with drinking too much. Drink water or have a non-alcoholic drink when you are thirsty.

Distract yourself. When the craving comes on, delay the decision to drink alcohol for half an hour.

• Try something else you enjoy while drinking to help distract you from the drink.
• Eating when craving a drink can reduce the cravings for alcohol — though avoid salty snacks which make you thirsty.
• Doing exercise or going for walks can be effective in reducing craving too.

Get an alcoholic and non-alcoholic drink at the same time and sip both to slow down how many alcoholic drinks you have.

To help slow down how fast you drink, you can:

• drink for taste, enjoy it and savour every mouthful
• put your glass down between sips — people tend to drink more when they hold on to their glass
• take small sips instead of gulping your drink — it can take 1 hour or more for your liver to metabolise 1 standard drink
• try using a smaller glass, dilute your alcoholic drinks or switch to a lower alcohol drink.

‘Automatic’ drinks are the drinks you have without thinking.

The more automatic drinks you have the less likely you are to stay within the recommended standard drinks guidelines.

• Avoid drinking every day by planning alcohol-free days each week. You can also plan for days where you drink less. Following a schedule can helpe stop your drinking getting in the way of work and life commitments.
• Plan your drinking time — begin drinking later and leaving the pub or club earlier. For example, if you normally start drinking at 5pm try starting at 7pm and leaving earlier.
• Not drinking for a couple of days a week can boost your confidence. It shows you can change a habit and feel good without alcohol. You could discuss this or get support from a range of people and resources (refer to 'Be aware of automatic drinks').
• 2 alcohol free days per week is recommended by the World Health Organisation.
• Take a look at the Hello Sunday morning website and sign up to commit to a period of time without alcohol.
  Hello Sunday Morningexternal link

Know how many standard drinks you are drinking. At home, pour a standard drink and compare that with what you are drinking.

Set yourself a limit for what you will drink when you are out.

Be aware of the alcohol percentage before you have a drink, and choose drinks with a lower percentage.

• Drinking before going out to get 'warmed up', drinking after work or while cooking dinner are all examples of pre-drinking.
• Cutting out pre-drinking helps reduce how much alcohol you have each day.

Buy your own drinks and avoid drinking in rounds or keeping up with others.

Alcohol can cause allergy-like symptoms, including asthma.

If you have asthma and notice that it gets triggered by certain alcoholic drinks, avoid these drinks in future.

Wine is the most commonly reported trigger for allergic reactions due to sulphites and histamines. Sulphites can trigger an asthma attack. Histamines cause hay-fever symptoms:

• sneezing
• itching
• headaches
• flushing.
• Sulphites can trigger an asthma attack.

If you have asthma and notice it gets triggered by certain alcoholic drinks, avoid these drinks in future.

It is not okay to drink while pregnant — there is no known safe level of alcohol consumption during pregnancy.

Alcohol passes from your bloodstream, through the placenta and into your unborn pēpi and the fluid surrounding them (amniotic fluid). This means the alcohol level is the same for you and your pēpi.

Alcohol is a toxic substance that can cause birth defects. Foetal Alcohol Syndrome Disorder (FASD) is an umbrella term used to describe a range of development disorders and related birth defects resulting from alcohol use during pregnancy.

Your tamariki need you to respond effectively in emergencies.

It is much harder to control drinking when you feel bad, such as:

• angry
• depressed
• anxious
• exhausted
• bored.

Cravings for alcohol are often triggered by physical or psychological discomfort and it is these emotions which are associated with relapse. Ask for help if you have difficulty managing these emotions.

The most common drug used to spike drinks is alcohol. This is because more alcohol can be added to drinks without arousing suspicion.

If someone else is getting the drinks, they could add double or triple shots of spirits without you realising you are drinking so much.

A person who spikes a drink may be someone you know, an acquaintance, or a stranger.

It is potentially dangerous to mix alcohol with other drugs that have a sedative effect.

Do not mix alcohol with benzodiazepines like:

• diazepam (valium)
• oxazepam
• clonazepam
• morphine
• oxycodone
• tramadol
• codeine
• and other drugs like ketamine.

Breathing and other central nervous system activity can slow down to a point where a person can slip into a coma and die.

Never drink alcohol if you are taking GHB, GBL, 14B (slang names 'liquid Ecstasy', 'Fantasy') as it increases the chances of overdosing.

Check with your doctor about drinking if you are on medication or have medical conditions such as:

• diabetes
• epilepsy
• asthma.

Never drive to a drinking event — leave your car keys at home.

• Do not drink on impulse when your main means to get home is by driving.
• If you are out and have your car with you, keep your drinking to a minimum. If you do end up over the limit get a lift with a sober friend or get a taxi home. Do not drive your car.
• If you are planning to walk or use public transport it is better to travel with a friend for added safety.

It is safer to plan the amount of alcohol you need for the night so you do not drive to the liquor store while drunk to get more

Some people find it helpful to not drink for a while. During this time you may be more aware of the things that make you want to drink (your triggers).

How long you do this for is up to you. Some people try for 30-days, some 90 days or more.

Although you can do this at any time, you might find it helpful to do it with others during things like Dry July or Febfast. The other cool thing about these initiatives is that by going without alcohol, they raise money for charities.external link

Dry Julyexternal link

Febfastexternal link

You might also like to look at Mrs D is Going Without at for inspiration and support.external link

Mrs D is Going Withoutexternal link

Change takes time. Having positive support can increase your ability to manage and reduce feelings of isolation, lack of confidence, shame and guilt.

We know from experience and research that managing alcohol and other drug use is more successful with the support of friends and whānau.

Getting information can be very helpful. Alcohol and drug services can support your decision to change the way you drink.

Alcohol and drug online resources

Community alcohol and drug services (Auckland)

Mental health and addictions — Healthpointexternal link