Alcohol: how to cut down

Who?	How many drinks?	How often?
Men	No more than 3 standard drinks	per day
Women	No more than 2 standard drinks	per day
Pregnant women	No more than 1 standard drinks	per week
Men or women with existing disease or physical damage	0 drinks are safe	0 times per week
Men and women with physical dependence on alcohol	0 drinks are safe	>0 times per week

Have your alcoholic drink after starting to eat
Quench your thirst with non-alcoholic drinks before having an alcoholic one
Have a non-alcoholic drink before every alcoholic drink
Switch to low-alcohol beer
Take smaller sips
Plan activities or tasks at those times that you usually drink
When bored or stressed have a physical workout instead of drinking
Explore new interests - fishing, cinema, social club, exercise
Avoid going to the pub after work
Avoid, or limit whers possible, time with your "heavy" drinking friends
If under social pressure to drink you can always say "my doctor has told me to ease off

Questions to ask yourself	Tips for keeping you on track
Am I keeping to my goals? What are the most difficult times? Am I losing motivation? Do I need more help?	Every three months, write down how much you have to drink over 1 week. Try to work out when you find it most difficult to cut down. Plan to avoid these situations or plan activities to help you cope with them. Ask someone close to you to support and help you. Remind yourself and think carefully of all your reasons for cutting down. Don't feel too embarrassed to come back for help.