How much alcohol do I actually drink?

In order to get an overview of how much alcohol you drink and which habits are associated with alcohol consumption, it is advisable to keep a so-called drinking diary. In addition to the amount of alcohol drunk, you can also record whether you drink alcohol in certain situations and what expectations or problems are associated with it. This will also give you a feeling for the situations in which you are particularly tempted to consume alcohol.

What can help you to drink less alcohol?

Alcohol can be harmful to health, even in small amounts. Do you have a problem drinking alcohol and have decided to drink less alcohol? For some people it's not that easy. The following suggestions may help you. The tips were put together by experts and people who have consumed too much alcohol themselves and their families. They mainly relate to how to drink less alcohol in society.

Drink plenty of water or other non-alcoholic beverages with an alcoholic drink

Don't get a refill before the glass with the alcoholic drink is empty.

Drink slowly and take small sips. Maybe turn off the alcoholic drink between sips.

Do not drink multiple alcoholic beverages at the same time.

Choose a low-alcohol drink. For example, a beer with a lower alcohol content instead of a normal beer, or a wine spritzer instead of a glass of wine. It would be even better to order a non-alcoholic drink more often, such as a non-alcoholic beer.

Switch to non-alcoholic drinks at the latest when you feel the effects of the alcohol.

Don't keep up with the friends drink for drink.

"Say no. You have the right not to drink alcohol and you don't have to explain it. But maybe it's easier to give a reason like, "I'm not feeling so well today" or "I'm on medication right now." Think about what is right for you.

Avoid situations where you would be likely to drink alcohol.

Spending time in activities that do not involve alcohol consumption.

Keep tracking of how much alcohol you're drinking. It helps to know how much alcohol is contained in different drinks.

Are there digital applications to drink less?

More and more smartphone-based apps are coming onto the market. If you want to drink less alcohol, you can get support with text messages, for example. You regularly state how much alcohol you consume and receive help to reduce consumption. However, the effectiveness of these applications has often not been sufficiently researched.

What happens in a counseling center?

In addition to the family doctor, addiction counseling centers are important contact points for people with problematic drinking behavior or alcohol addiction and their relatives. Together with the employees, you assess how the alcohol consumption actually is. You can also discuss what other options are available. The employees of the counseling centers can also help you when you are looking for a place in therapy or a self-help group.

There are also drinking diaries from the profound treatment Center for Addiction Questions. They offer the opportunity to record goals and to check to what extent you have achieved them.