Cut down or quit?

Understanding your drinking

In order to choose to quit or cut down your drinking, you have to identify when, how much and why you drink. This is what part 1 of the therapy programme does. The second part is designed for those who want to make a change to their drinking habits. 

Becoming aware of your drinking habits is an important step towards making changes. The first issue for you to consider is: When are you at the greatest risk of drinking or drinking too much? What are your personal risks and pitfalls?:

  • What are my risk situations? That is, in what situations do I often feel like I want a drink?
  • What are my risk thoughts? That is, how do I often convince myself to start drinking or to drink more than I’d intended?
  • What are my risk feelings? That is, what moods make me really feel like drinking, and what feelings do I sometimes like to ‘drown'?
  • What is my risk behaviour? That is, what do I do that maintains my drinking habit?

Once you know your risks and pitfalls, you can begin to break your habits. In this programme, you’ll learn to predict when you really feel like drinking, and what to do about it.
Changing the fixed, ingrained patterns around your habit is wise if you want to quit or cut down drinking.
You’ll learn how to do this step by step in the second part of the online treatment programme.

An example:
Whenever you feel down or depressed, you are inclined to open a bottle. After a drink or two you feel better. Drinking to get rid of this unwanted feeling has become an ingrained habit, and it’s precisely because you’re feeling so downhearted that you feel like drinking. You’ve acquired this habit, even if it was unintentional. Through your participation in this programme, you will learn to recognise these kinds of habits and learn other ways to deal with the blues instead of having a drink.

Another example:
You come home from work, hang up your coat, walk to the fridge and grab a beer. You do this every day; you’ve acquired this habit, whether consciously or not. It has become so automatic you almost never think about it any more. Thus, coming home from work is your risk situation. Once you become aware of your patterns, you can break through them.

The online therapy programme will help you identify your risk points and automatic behaviours, and to change your habits.