Even with the best intentions and a solid plan, there are times when you might find yourself drinking more than you initially intended. It’s important to handle these situations with practical strategies to get back on track instead of thinking “Forget it,” and writing off the weekend, week, or month.
Think of it like brushing your teeth—if you miss brushing once, you don’t decide to stop brushing for the rest of the weekend, week, or month. You simply brush them again the very next day. The same goes for alcohol. If you go over your intended drinks, don’t just think “bugger it” and throw in the towel. Set your intentions again for the next day. Here’s what you can do if you go over your planned drinks:
Identify Triggers
Consider what led to drinking more than planned. Was it social pressure, stress, or perhaps the environment you were in? Identifying triggers can help you understand the context and prepare for similar situations in the future.
- Social Pressure: Were you influenced by friends or social norms?
- Stress: Were you using alcohol as a way to cope with stress or emotions?
- Environment: Was the setting conducive to overdrinking (e.g., parties, bars)?
- Habit: Did you drink out of routine or habit?
Analyse Patterns: Reflect on any patterns or recurring situations that lead to overconsumption. Awareness of these patterns is the first step toward breaking them. Daily journaling helps with establishing what worked and where the wheels fell off.
Revisit Intentions: Remind yourself of your reasons for cutting back on alcohol. Reconnecting with your motivations can strengthen your resolve.
Set Clear Boundaries: Re-establish your limits and make them specific and achievable for next time. Clear and realistic boundaries can provide a sense of control and direction.
Prepare Strategies: Develop coping mechanisms for similar situations in the future. This might include having alternative beverages on hand, finding non-alcoholic activities to engage in, practicing assertive communication to decline drinks, or sharing your intentions with a friend.
Celebrate Small Wins: Recognise the times you did stick to your plan and celebrate those achievements. Positive reinforcement can boost your motivation and help you stay on track.
Remember that breaking habits so heavily ingrained takes time. Keep showing up for yourself!
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