For more information and help If you do choose to drink alcohol there are some things you can do Local Contact to reduce harm

Eat before drinking – a proper meal not just snack food. Avoid salty foods – you will drink more. Drink plenty of water to avoid dehydration. Alcohol & Drug Support Line Start with a non-alcoholic drink and make every The Alcohol and Drug Support Line can provide STRONG SPIRIT STRONG MIND other drink a non-alcoholic drink. information about culturally secure alcohol and drug services in your area. They are a confidential, Aboriginal Ways of Reducing Harm Drink slowly, pace yourself, space your drinks 24 hour, statewide telephone counselling, information From Alcohol and Other Drugs and put your glass or can down between sips. and referral service for anyone concerned about their own or another person’s alcohol or other drug use. Drink light beers or shandies, half measures of Call backs are available. spirits and mix wine with soda and lots of ice. There are a lot of Phone: 9442 5000 or 1800 198 024 (country callers) Count your drinks, use a standard glass and things you can do with E-mail: [email protected] Reducing Risk don’t let people top up your glass. family and friends Website: alcoholdrugsupport.mhc.wa.gov.au Decide your limit and refuse drinks when you without alcohol have reached your limit. Parent & Family Drug Support Line Make sure someone who is not drinking is Confidential, 24 hour, statewide telephone counselling, looking after the kids. information and referral service for anyone concerned about a loved one’s alcohol or other drug use. Parent Stay busy doing other things like dancing, callers can speak to a Parent Peer Volunteer with a singing, yarning and playing pool. lived experience of their own son or daughter’s alcohol or other drug use. Call backs are available. Drink in a safe place and have a plan to get home safely. Phone: 9442 5050 or 1800 653 203 (country callers) E-mail: [email protected] Do not drive and do not get in the car with Website: alcoholdrugsupport.mhc.wa.gov.au someone who has been drinking.

Plan to spend more time with family and friends Produced by Strong Spirit Strong Mind™ who do not drink. Aboriginal Programs

Government of Western Australia Mental Health Commission

Artist: Barry McGuire (Mullark). The Aboriginal Inner Spirit Model (Ngarlu Assessment Model) was developed by Joseph ‘Nipper’ Roe, who belonged to the Karajarri and Yawuru people. Illustrations: Patrick Bayly, Workspace Design.

© Mental Health Commission 2019 MHC201911 STANDARD DRINKS What is alcohol? What is a Standard Drink? Following the Alcohol Guidelines can help you reduce the risk of harm Alcoholic drinks contain different amounts of alcohol. The standard drinks symbol shows Alcohol is a depressant. It slows down your If you drink, it is important to keep track of how approximately how much alcohol each type of drink contains. Different brands can contain brain and this affects the way you think, feel much alcohol you are drinking. Standard drinks can Some risks from drinking alcohol are alcohol-related different amounts so it is always a good idea to check the label. and behave. help you to work this out, because a standard drink injuries such as road trauma, violence, falls, burns Alcohol is a very strong drug and can be toxic, measures the amount of pure alcohol in a drink, not and other accidents. To reduce these risks, if you large quantities of alcohol are poisonous. the amount of liquid. are a healthy man or woman, you should not have Beer, wine, spirits, liqueurs, ports, sherries more than 4 standard drinks on any single occasion. and homebrew all contain different amounts One standard drink contains about 10 grams of of alcohol. pure alcohol. Some of the health risks from drinking alcohol The more alcohol a drink contains the stronger build up over your lifetime. This means the more it will be. you drink the greater the risk. To reduce your risk 10 of alcohol-related disease or injury over your = GRAMS 1 lifetime you should not drink more than How alcohol works PURE STANDARD 2 standard drinks on any day. DRINKS ALCOHOL When you drink alcohol it gets into your These Guidelines do not apply to young bloodstream, it circulates around your body and people or women who are pregnant, some goes to your brain. Each of these drinks is a standard drink, they all contain about 10 grams of pure alcohol. planning a pregnancy or breastfeeding. Alcohol slows down your brain and affects the way For children and young people under it carries messages. It also affects how your brain 18 years of age, not drinking alcohol talks to other parts of your body. At first you might is the safest option. Do not drink 30ml feel relaxed and happy. 100ml 375ml mid alcohol if you are pregnant or spirits wine strength beer planning a baby because alcohol At the same time your liver is working really hard to can cause permanent harm to MID STRENGTH break down the alcohol and clear any toxins out of = = your unborn child. If you are taking your body. A healthy liver can break down about 1 BEER medications, or have physical or mental standard drink per hour. If you are drinking faster health conditions you should check with than your body can get rid of the alcohol you will 1 your doctor whether it is safe for you to get increasingly drunk, and the alcohol may begin STANDARD One standard drink drink alcohol. to cause some damage. DRINKS APPROX You should not drink alcohol alone, when That is why it is really important to drink slowly and planning to drive, operating machinery, or do safely and not drink more than the recommended All cans and bottles that contain alcohol should have things like hunting, fishing, boating, and going amounts. a label which tells you approximately how many bush. Alcohol will affect your judgement and standard drinks they contain. your behaviour, and you may put yourself and other people at risk.