Iechyd Cyhoeddus Cymru Public Health Wales

Don ’t le t

snea k up on you

Have at least 2 alcohol-free d ays ea c h week

Alcohol Awareness Toolkit CoVtNn\s

Hello! And welcome to the Alcohol Awareness Toolkit.... 1

Why do people drink? 2

Alcohol Awareness Week - Get Involved! 3

Why should your organisation get involved in the campaign? 3

“How do I get involved?” 3

The Campaign: 4

Methods of promoting the messages 4

Staff Intranet and Newsletter 4

Poster Display 4

Staff Engagement 5

Social Networking 5

Case Study 6

Future Considerations 7

Appendices 8

Engagement tools: 9

Conversation starters and activity ideas 9

Alcohol: True or False Quiz 1c

Alcohol facts 1d

What’s the problem with drinking over the recommended limits? 1e

Websites and contacts 1f

Daily message section 1g

Look over your shoulder - is alcohol sneaking up on you? 2c

Social Networking 2d

Evaluation Form 2e HeTlW! AnM wNlLoUe \o \hN AlLoQoT AwJrNnNs[ ToWlSi\...

...which has been developed by Public Health Wales and Alcohol Concern to support workplaces to run their own campaigns during Alcohol Awareness Week 2012.

This year’s Alcohol Awareness Week will run from: 19-25 November, 2012 The theme of this year’s campaign will be:

‘It’[ tRmN tW tJlS aKo]t MrRnSiVg’

The aim is to get people thinking and talking about the health risks, social problems, stigmas and taboos of drinking and to challenge stereotypes about who is likely to be drinking too much. This toolkit has been developed to support the key message of the campaign, which is: Don’t let alcohol sneak up on you Have at least 2 alcohol-free days each week

The toolkit is intended for use by any person who would like to raise awareness of this important issue with colleagues. It will provide organisations with all the necessary tools and resources to plan, run and evaluate a campaign in their workplace.

Kea mNs[aPe[: • Drinking over recommended guidelines daily or on most days increases the chance of liver disease and developing alcohol dependency. • Sticking within the recommended daily guidelines and having at least 2 alcohol- free drinking days a week means there is only a low risk of harm. • If alcohol has crept up on you, get sneaky and cut back. Try to find activities to wind down and relax that don’t involve drinking on at least 2 days a week and on days that you do drink, try to do so sensibly by using the tips for swapping and nights out at Change4Lifewales.org

1 Wha dW pNoXlN dZiVk?

There are a number of reasons why people drink alcohol which may vary considerably from person to person. By beginning to think about these different reasons, you will begin to gain a useful insight into the nature of alcohol use in our culture. It may also give you ideas for conversations you could have to encourage people to start thinking about their relationship with alcohol. Listed below are the most common reasons that people give for drinking on a regular basis.

• Reward People often enjoy a drink to ‘wind down’. Alcohol is seen as a reward after a stressful day at work. • To relax Others consider having a drink as ‘me time’ for example when the children are in bed • Routine A number of people acknowledge that their patterns of routine drinking become difficult to disrupt. This leads to a belief that they might be too set in their ways and unable to break the routine. • Alcohol enhances the social experience Alcohol is frequently described as an ‘essential ingredient’ in social situations, helping consumers to ‘fit in’ or be more confident.

Additional reasons include: • Boredom • Feeling down • Pressure from partners ‘ oh go on I am having one ’ • Cheaper having a drink at home and more convenient.

‘It Rs J cWmUoV pNrLeXtRoV tQa\ yWuVg XeWpTe JrN rNsXoVsRbTe OoZ tQe RnLrNa[iVg Lo[t Wf JlLoQoT mRs]sN, b]t WuZ fRnMiVg[ sQo_ tQa\ iV rNaTi\y \hRs Rs Vo\ tQe La[e.’ ‘It Rs \hN mRdMlN-aPeM, aVd Wf\eV mRdMlN-cTa[s MrRnSeZ, rNg]lJrTy MrRnSiVg JbWvN rNcWmUeVdNd TiUi\s, _hW aZe Jc\uJlTy ZeYuRrRnP tQi[ cWmXlNx JnM e`pNn[i^e NHS cJrN.’

‘Baby boomers are draining NHS resources through alcohol misuse’ Press release, Alcohol Concern, 12 October 2012

2 AlLoQoT AwJrNnNs[ WeNk – Ge\ In^oTvNd!

AlLoQoT cJn XlJy J sRgViOiLaVt ZoTe Rn JnM aZo]nM tQe _oZkXlJcN. It Rs Wf\eV pNrLeRvNd Js J s\rNs[-rNlRe^eZ aVd Jn Jn\iMo\e \o \hN dJiTy XrNs[uZe[ oO dNmJnMiVg ZoTe[, a[ wNlT a[ a _aa tW sWcRaTi[e JnM tW nNt_oZk _i\h LoTlNaPuNs JnM cTiNn\s. Ho_e^eZ, dZiVkRnP cJn TeJd \o MeLrNa[eM oZgJnRsJtRoVaT pZoMuLtRvRta aVd ToVg-\eZm QeJl\h XrWbTeUs.

Wha sQo]lM yWuZ oZgJnRsJtRoV gNt Rn^oTvNd Rn \hN cJmXaRgV? The workplace provides an ideal setting to target interventions on reducing alcohol consumption – it provides access to an established population of adults, and provides a great opportunity to improve the health and wellbeing of staff.

“Ho_ dW I gNt Rn^oTvNd?” There are many ways for you and your organisation to get involved with the campaign and promote the key messages to your colleagues, workforce and wider community. The following section of the toolkit will outline some ideas which will be very easy to introduce while others may involve a little more work. All of the tools needed to put the following ideas into practice are linked to the resources section collated in the back of this pack. This includes an evaluation form which we would be grateful if you could complete and return after your campaign to help us understand how effective the campaign has been across all organisations involved.

AlLoQoT iUpJc\s Wn \hN wWrSpTaLe Rn f mJiV wJy[: • RaRsNd JlLoQoT lNvNl[ a\ wWrS aOfNc\ eOfRcReVca aVd [aOe\y – mNaViVg RnLrNa[eM lRkNlRhWoM oO mRs\aSe[, eZrWr[ oO j]dPeUeVt aVd JcLiMeVt[. • HaVgWvNr[ aOfNc\ a\tNnMaVcN aVd XeZfWrUaVcN. • PeZsRs\eVt QeJva dZiVkRnP mJy TeJd \o [eZiWu[ sWcRaT, p[yLhWlWgRcJl aVd UeMiLaT pZoKlNm[ wQiLh JrN a[sWcRa\eM wRtQ wWrS a\tNnMaVcN aVd XeZfWrUaVcN – fWr NxJmXlN, iVcZeJsNd [iLkVe[s Jb[eVcN.

Alcohol and the Workplace: Institute of Alcohol Studies Factsheet, 2009

3 ThN CaUpJiPn Me\hWd[ oO pZoUo\iVg \hN mNs[aPe[ StJfO In\rJnNt JnM Ne_sTe\tNr A great way to spread the messages of Alcohol Awareness Week is to regularly post on to the staff intranet to reinforce the importance of ‘having 2 alcohol-free days each week’. Our Appendices include a daily message section with six articles that you could use to post key messages leading up to and during Alcohol Awareness Week. These articles could be adapted and sent as e-mails if you do not have access to the intranet. Alternatively if you would like to post just one article use the Look over your shoulder article provided. This article may also be appropriate for a newsletter.

PoRn\s \o ZeUeUbNr: • Continue to reinforce the key messages of the campaign throughout the week by using as many media channels as possible • Utilise the recommended websites for further ideas and information.

Po[tNr DRsXlJy Most work places and organisations have a notice board and areas where display boards can be placed such as receptions, and canteens. Campaign posters and additional downloadable literature are available to use in your workplace.

Resources Don’t let drink sneak up on you poster; What’s in your drink? Poster; Don’t Let Alcohol Sneak Up On you Leaflet .

4 PoRn\s \o ZeUeUbNr: • Make sure literature is well positioned at a place where people will see it • Remember that successful campaigns rely on more than one method of promoting messages.

StJfO EnPaPeUeVt A great way to engage with people is to set up a stall or a protected space which gives you a real opportunity to start a conversation, key to the focus of this year’s campaign. An excellent way of way bringing up the subject of alcohol use is to engage staff with an interactive tool – we have included a number of interactive activity ideas in the Appendix of the toolkit.

Resources Alcohol Unit Wheel; Alcohol Unit Beaker; Don’t Let Alcohol Sneak Up On you Leaflet ; Alcohol: True or False Quiz.

PoRn\s \o ZeUeUbNr: • Set up the stall in a busy area such as a canteen or staff room; • Make the stall / space appealing, eye catching and enticing; • Raise the issue of drinking with staff; • Signpost staff to other resources that they could use to maintain their awareness of their own drinking.

SoLiJl NNt_oZkRnP Twitter, Facebook and other forms of social media are effective methods of communication. You could use these avenues to provide links to useful online resources in order to reinforce the messages and to support people to change their relationship with alcohol. Our Twitter section offers some tweeting suggestions.

PoRn\s \o ZeUeUbNr: • Remember to be creative and make your interaction with staff appealing • Be sure that the links you provide are from a reliable source – see our social networking section in the Appendix

5 By Pe\tRnP iVvWl^eM iV tQi[ cJmXaRgV yWu _iTl: • PrWvRdN a Sea oXpWr\uVi\y \o RnOl]eVcN tQe _eTlKeRnP oO s\aOf Rn yWuZ oZgJnRsJtRoV fWr \hN bNt\eZ • EnJbTe ao]r WrPaVi[a\iWn \o \aSe J pZoJc\i^e JpXrWaLh \o [tJfO hNaTtQ • CoVtZiKu\e \o ao]r WrPaVi[a\iWn JcQiNvRnP tQe CoZpWrJtN HeJl\h StJnMaZd • HeTp \o JdMrNs[ yWuZ cWrXoZa\e Ze[pWn[iKiTi\y Wr NmXlWyNe _eTl bNiVg [tZa\ePy _hRcQ rNq]iZe[ yWu \o Me^eToX mNa[uZe[ tW pZoUo\e PoWd NmXlWyNe QeJl\h

Ca[e S\uMy CaZdRfO aVd VJlN UnRvNr[i\y HNaTtQ BoJrM Since 2009, Cardiff and Vale University Health Board has run an Alcohol Awareness Campaign as part of a multi-faceted approach to support the health improvement of its staff, its patients and local communities. As a large organisation with over 14,000 staff, we have found it essential to have a designated person responsible for leading the Alcohol Awareness Week campaign. In our experience, this role has been vital to allow the organisation to effectively drive forward the campaign and link with relevant key stakeholders from various departments including colleagues in Occupational Health and the Communications Team. For us, the Communications Team has been our single most important way of spreading the campaign messages. This has largely been through posting articles on the intranet, in our weekly news summary and our quarterly newsletter. We have complemented this with campaign posters on notice boards throughout our five hospital sites and by having interactive information stands at our staff canteens during lunchtimes of Alcohol Awareness Week. We found that by using as many communication channels as possible, staff were more likely to be exposed to the messages of the campaign more frequently. In the future we hope to increase the sustainability and reach of the campaign by identifying key contacts within the organisation to drive forward awareness of the campaign messages in their individual wards or departments. This really is the challenge for us!

Linda Davies Principal Health Promotion Specialist Public Health Wales

6 Fu\uZe CWn[iMeZa\iWn[ There are many other activities that your organisation could do to build on the good work of the Alcohol Awareness Week campaign. The Corporate Health Standard and Small Workplace Health Awards ask organisations to have an alcohol policy that promotes responsible drinking, outlines how problem drinking will be recognised and also how help and support will be offered. The Workplace Health team can assist those organisations working towards the awards in developing these policies. Contact [email protected] . Alcohol Concern’s Campaign invites individuals and teams to sign up to the challenge of giving up drinking for a month in January 2013. The campaign wants to get people thinking about the role that alcohol plays in their lives (and the lives of those around them), and whether they can manage without it. Why not encourage your workplace to sign up as a whole team to the Dry January challenge? Visit the Dry January challenge website for more information www.dryjanuary.org.uk . Alcohol training is ideal for those members of staff who have regular opportunities to speak to individuals about their alcohol use. The two hour training course will equip them with the knowledge, skills and confidence to motivate and support individuals to think about reducing how much they drink. Contact Craig Jones on [email protected] .

7 ApXeVdRcRe[ CoVvNr[a\iWn [tJr\eZs JnM aLtRvRta iMeJs HeZe JrN sWmN iMeJs \o Pe\ cWn^eZsJtRoVs [tJr\eM a\ s\aTl[: 1. Ask the person if they’ve seen an alcohol unit wheel before and tell them it is great for working out the number of units in drinks. Ask the person what their favourite tipple is and use the alcohol unit wheel to tell them how many units and calories are in 1 and 2 servings. Tell them the recommended daily guidelines and relate to the number of units in their favourite tipple. 2. Ask them to pour their usual amount of wine or spirit into a or glass. Use an alcohol unit beaker to measure the number of units contained in their poured serving. Tell them the number of units they poured and relate to the recommended daily guidelines. (Props required: wine glass, tumbler glass, unit beaker, mock wine in an old wine glass or jug, mock spirit in an old spirit bottle or jug) 3. Or, ask them to pour what they think is 1 unit of wine or spirit into a wine glass or tumbler glass. Use an alcohol unit beaker to measure the number of units contained in the serving. Tell them the number of units they poured and relate to the recommended daily guidelines. (Props required: wine glass, tumbler glass, unit beaker, mock wine in an old wine glass or jug, mock spirit in an old spirit bottle or jug) 3. Ask people to guess the number of units contained in a range of alcoholic beverages e.g. a bottle of whisky, a shot of tequila, a yard of ale. People could note down their name and the number of units they think are on the table, with a prize going to the winner. (Props required: Various alcoholic beverages)

FuZtQeZ dRsLu[sRoV iMeJs 1. Ask how many of glasses/drinks would they normally have 2. Ask how often they drink 3. Discuss ideas for cutting back – see P8-11 in the don’t let alcohol sneak up on you leaflet. Ask them if they would like to take the leaflet.

9 AlLoQoT: Tr]e Wf FJl[e Q]ib Di[tZiKu\e \hRs [hWr\ q]ib fWr [tJfO tW cWmXlNtN oV a LoOfNe KrNaS / l]nLh bZeJk / a\ tQe AAW s\aVd. ThN nNx\ pJgN pZo^iMe[ tQe Jn[wNr[ aVd fJc\s \o \hN cWmUoVla mRs]nMeZs\oWd [tJtNmNn\s. Tr]e oZ FaTsN 1. “I cJn [a^e ]p Uy MrRnSs OoZ tQe _eNkNnM” 2. “I cJn MrRnS lWt[ oO aTcWhWl JnM s\iTl Ke Rn LoVtZoT” 3. “AlLoQoT iUpZo^e[ sNx]aT pNrOoZmJnLe” 4. “AlLoQoT gRvNs Ue J bWo[t” 5. “AlLoQoT hNlXs Ue [lNeX”

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[ t L a F r W e ] r T h \ y M 1c AlLoQoT fJc\s Do ao] kVo_ hWw UuLh ao]’rN dZiVkRnP?

WhJt Rs J uVi\ oO aTcWhWl? One unit of alcohol is 10 mililitres (1 centilitre) by volume, or 8g by weight, of pure alcohol.

As a rough guide:

2.1 UK UNITS 175ml glass of 12% wine = 2.d UK UnRt[

9 750ml bottle of 12% wine = 9 U K UnRt[ UK UNITS

330ml can of beer/lager = 1.7 UK 1.j UK UnRt[ UNITS

1 UK 25ml measure of spirits = UNIT 1 UK UnRt

WhJt JrN tQe ZeLoUmNnMeM g]iMeTiVe[? Men should drink no more than 3-4 units in any one day, and women should drink no more than 2-3 units in any one day. Further, all individuals are advised to take at least two alcohol free days a week.

This aims to enforce the message that drinking every day should be avoided and helpfully quantifies what “regular” drinking means to the public.

DiM yWu SnWw? A Wales survey in 2010 by Alcohol Concern Cymru found that over half (52%) of drinkers did not know the recommended alcohol guidelines. In addition, the Welsh Health Survey published in 2012 found that 43% of adults in Wales reported drinking more than the recommended daily guidelines on at least one day in the past week.

1d WhJt’[ tQe XrWbTeU wRtQ dZiVkRnP o^eZ tQe rNcWmUeVdNd TiUi\s?

The table below details some of these major alcohol-related health effects and some relevant facts:

Liver disease • Fifth biggest killer in England and Wales, and is the only major cause of death still increasing year-on-year. • UK liver increased more than five-fold between 1970 and 2006. In contrast, in France, Italy and Spain the number of deaths decreased markedly and are now lower than those in the UK. Digestive • High intake of alcohol can have a negative effect on the digestive system system, including (inflammation of the stomach lining), stomach ulcers, reflux leading to oesophagitis (inflammation of the lining of the food pipe) and (inflammation of the pancreas). Cancer • Alcohol is a leading cause of mouth cancer, second only to tobacco. It is estimated that somewhere between 25% and 50% of cancers of the head and neck are a result of alcohol. • Up to 20% of breast cancer cases in the UK can be attributed to alcohol. • In an ongoing study of 500,000 people in ten European countries, it was found that for every two units consumed a day, the risk of bowel cancer increased by 8%. Heart disease • Whilst drinking in moderation may offer some protection against heart disease for at risk groups i.e. men over 40 and women past the menopause, this should not be viewed as a green light to start drinking or increase consumption. There are better ways to protect against heart disease, like regular exercise and regularly eating fruit and vegetables. The bones • Heavy drinking can contribute to osteoporosis (a disease which causes thinning of the bones) • Gout (swelling of the joints) can be exacerbated by heavy drinking, and it has been reported that this condition is becoming increasingly common in men in their twenties as a consequence of alcohol misuse. Mental health • Alcohol is a depressant drug and prolonged drinking can lead to profound and long-lasting mood swings. Whilst low doses of alcohol appear to cheer people up, higher doses may cause psychological distress. • The World Health Organisation estimates that the risk of suicide when a person is abusing alcohol is eight times greater than if they were not.

1e WeKsRtNs JnM cWn\aLt[ ChJnPe OoZ LiOe: Interactive website with tips, tools and advice on responsible drinking and ways to cut down http://www.change4lifewales.org.uk

DrRnS Wi[e WJlNs: Contains practical tips for responsible drinking and downloadable drinks diary http://www.drinkwisewales.org.uk

AlLoQoT CoVcNrV CyUr]: Sign up to their newsletter to keep abreast of alcohol related developments in Wales http://www.alcoholconcern.org.uk/projects/alcohol-concern-cymru

PuKlRc HNaTtQ WaTe[: Contains data and information on alcohol misuse in Wales http://www.wales.nhs.uk/sitesplus/888/page/43761

SeZvRcNs JnM SpNcRaTi[t S]pXoZt

DaV 2g/7: Wales’ one stop shop for information, support and services relating to drugs or alcohol http://www.dan247.org.uk

ThN NoZtQ WaTe[ Dr]g[ aVd ATcWhWl IVfWrUa\iWn: Provides information, support and treatment services available in North Wales http://www.nwsmf.org.uk (For other areas in Wales see DAN24/7)

CoZpWrJtN HeJl\h S\aVdJrM http://employers.healthyworkingwales.com

1f DaRla mNs[aPe [eLtRoV

Here is a selection of messages suitable for your organisation’s intranet site. If your organisation does not have an intranet, these messages could be emailed to staff prior to and throughout the week to raise awareness of the messages in the campaign.

Ar\iLlN 1: FoZ pWs\iVg Rn \hN wNeS r]nViVg ]p \o ATcWhWl A_aZeVe[s WNeS

It’[ tRmN tW tJlS aKo]t MrRnSiVg..... Those in work are more likely to drink alcohol than those without jobs and the over 45s are three times more likely to drink alcohol every day. Did you expect that? Did you know that you reduce your risk of harm from alcohol if you have at least two alcohol free days a week? Those facts and that message are just some of the issues being raised as part of Alcohol Awareness Week. [insert your organisations/company name] is supporting the campaign endorsed by Alcohol Concern and Public Health Wales and encouraging people to become aware of the lesser known issues closely related to alcohol. Over the next week we will be raising awareness about the harm of drinking daily or on most days, and hopefully challenge some stereotypes about drinking and who is likely to be drinking too much. In other words, to get all of us thinking and talking about drinking. Throughout next week look out for more facts, challenges, advice and information. And let’s get talking and busting some of those myths. Don’t let drink sneak up on you.... http://www.change4lifewales.org.uk then click on ADULTS

1g Ar\iLlN 2: DAY Daa 1 Wf ATcWhWl A_aZeVe[s WNeS 1 Pa]sN, tJkN a KrNaS aVd Qa^e J cWn^eZsJtRoV There are growing concerns amongst Public Health professionals that many people may not realise how much alcohol they are consuming every week. A long day at work, getting the kids to bed, or a reward for surviving another busy day are just some of the reasons why many people are drinking alcohol at home or stopping off at the pub with friends. But there is concern that many people may not realise that they are having a drink on most, or every, day and that their drinking may be sneaking up on them. Alcohol awareness week is promoting the message ‘it’s time to talk about drinking’ simply to give us the chance to pause, think and talk about our drinking habits. It is also reminding us all that we should have ‘2 alcohol free days’ each week which will help ensure that we are not damaging our health from too much alcohol. We can all make some simple adjustments to our drinking habits. The first is to make sure to stick to the drinking guidelines: men should not drink more than 3-4 units in a day and women should not drink more than 2-3 units in a day. Another key change we can all make is to remember to have at least 2 alcohol free days per week to give your liver a break. Have trouble understanding units or not quite sure how many you may be drinking in each session? Check out the links below for hints, tips and tools to help you find out your figures. http://www.change4lifewales.org.uk then click on ADULTS

1h Ar\iLlN 3: DAY Daa 2 Wf ATcWhWl A_aZeVe[s WNeS 2 SoKeZiVg \hWuPh\s People who work are more likely to drink alcohol than unemployed people. Did you expect that? It is a common perception that young people are responsible for the increasing cost of alcohol misuse, but a report by Alcohol Concern shows that in reality this is not the case. It is the employed, middle-aged and often middle-class drinkers regularly drinking above recommended limits that require this complex and expensive NHS care. Have a break, chat it through with your colleagues. Don’t let drink sneak up on you. Give your liver a break by having at least 2 alcohol free days every week.

Here are some other tips for sensible drinking:

• Eat something - eating food with your alcohol helps you to pace yourself, and a full stomach will slow down the effects of the alcohol.

• Pace yourself - enjoy a drink slowly. You don’t have to join in with every round.

• Watch out for strength - try drinking low-alcohol and alcohol-free drinks.

• Watch your size - ask for a smaller glass. A large glass of wine is equivalent to roughly a third of a bottle!

• Keep track - statistics suggest that those of us who drink at home often pour much more than the standard pub measures of drinks, and are less likely to stick to the recommended daily limits. Try keeping a drinking diary – you can find one here: http://www.drinkwisewales.org.uk/drink-diary/drinks-diary.php

• Hydrate - alcohol is a diuretic, which means it will dehydrate you. Drink water regularly whether you’re drinking at home or in a pub.

• Take a break - Government advice is to have at least two alcohol-free days very week.

• It’s ok to turn down alcohol - not everyone drinks alcohol: it’s OK to say no.

1i Ar\iLlN 4: DAY Daa 3 Wf ATcWhWl A_aZeVe[s WNeS 3 WhJt Mo ao] tQiVk JbWu\ tQi[? Around 200,000 people come to work with a hangover every day and around 17 million working days are lost to alcohol-related sickness every year. Alcohol can have a seriously negative impact on your attendance and performance at work. Alcohol can disturb your sleeping patterns, leaving you tired and less productive if you do make it into work. In the longer term, if you are regularly drinking over the recommended guidelines of 3-4 units a day for men and 2-3 units a day for women, you are increasing your risk of suffering from health problems including liver disease, a number of cancers and stroke. One of the most common reasons that people give for having a regular drink is to de-stress after a hard day at work.

How can you de-stress without alcohol?

Here are some tips to help:

• Exercise is an excellent way to de-stress. Even a brisk walk can clear your head.

• Try replacing an evening at the pub with another activity, maybe the cinema, theatre?

• Having a nice warm soak in the bath will relieve tension from your body.

• Get an early night to leave yourself fresh and alert the next day.

1j Ar\iLlN 5: DAY Daa 4 Wf ATcWhWl A_aZeVe[s WNeS 4 AlLoQoT aVd _eTlKeRnP? Many people believe that alcohol helps them to feel good. Unfortunately, the realities of a hangover, difficulties at home (including in the bedroom) or at work, or a conviction for driving under the influence show that very often this is far from the case. But plenty of non-alcohol related activities are known to boost how you feel. There is strong evidence to suggest that incorporating the ‘5 ways to wellbeing’ into your everyday life will help you to feel good and function well. So instead of drinking to relax or wind down after a stressful day, try doing something that includes one or more of the ‘5 ways’. It may not work overnight, but the morning after the night before is likely to be a lot better!

The ‘5 ways to wellbeing’ - with some suggestions to start you thinking, are:

• Take notice - slow down and really look at what’s around you; appreciate your own and others’ talents and good points

• Connect - meet up; join in; phone a friend; listen

• Be active - get up and have a go; walk, run, cycle, garden; sing and dance!;

• Keep learning - try something you’ve never done before; start a new hobby; be curious

• Give - share what you have; smile at others volunteer or lend a hand

1k Ar\iLlN 6: DAY Daa 5 Wf ATcWhWl A_aZeVe[s WNeS 5 RaRsN tQe KaZ Has Alcohol Awareness Week made you think about your drinking? Why not do something about it and challenge your colleagues or another team to take on the two alcohol free days a week challenge for a month? The loser buys the coffee. But whatever you do think about the two alcohol free days, remember the benefit it will have for you and the importance of letting your liver and body recover. Why not think about Alcohol Concern’s Dry January challenge which launches in January? Follow the build up on www.dryjanuary.org.uk

1l LoWk WvNr ao]r [hWuTdNr - i[ aTcWhWl [nNaSiVg ]p Wn ao]?

[your organisation] is backing Alcohol Awareness Week (AAW) and encouraging everyone to think about their drinking. Organisers are keen for people to start thinking about their drinking and how it compares to the recommended guidelines. There are concerns that levels of drinking could be sneaking up on people without being noticed. As part of AAW people are being encouraged to make sure they have at least two alcohol free days every week. [appropriate spokesman from organisation] said: “There is a lot of focus on and the impact it has on society. This year Alcohol Awareness Week is looking at more day to day drinking and the impact it can have. “It is important to keep an eye on alcohol consumption and I encourage everyone to consider whether alcohol is sneaking up on them and if it has, to catch it out and cut back by making sure they have at least two alcohol free days each week.” There’s compelling evidence to show that drinking over the recommended limits every day or on most days increases the risk of liver disease. By having at least 2 alcohol free days a week you’ll give your liver a break and substantially reduce the risk of liver disease as well as other diseases such as cancer and stroke. It’s easy to get into the habit of reaching for a bottle of beer or glass of wine each evening. Having 2 free days a week will help to break this daily drinking habit which increases your tolerance and may lead to alcohol dependency in the future. Alcohol Awareness Week is the right time to start thinking about your drinking. By making some simple adjustments to the way you drink, and sticking within the recommended guidelines of no more than 3-4 units in a day for men and 2-3 units a day for a woman, with at least two alcohol-free days each week, it will help ensure that you are not damaging our health from too much alcohol. So, as the nights draw in why not try to find alternative activities that don’t involve drinking, why not be sociable, join a club, see a film or get active. For more ideas and to work out how much you’re drinking, visit http://www.change4lifewales.org.uk then click on ADULTS. Don’t let alcohol take control of your life, catch it out and cut back. • Alcohol Awareness Week 2012 runs from the 19th to 25th November. Here are some other tips for sensible drinking: • Eat something - eating food with your alcohol helps you to pace yourself, and a full stomach will slow down the effects of the alcohol. • Pace yourself - enjoy a drink slowly. You don’t have to join in with every round. • Watch out for strength - try drinking low-alcohol and alcohol-free drinks. • Watch your size - ask for a smaller glass. A large glass of wine is equivalent to roughly a third of a bottle! • Hydrate - alcohol is a diuretic, which means it will dehydrate you. Drink water regularly whether you’re drinking at home or in a pub. 2c SoLiJl NNt_oZkRnP TwRt\eZ Hash tag your Alcohol Awareness Week tweets: #AAW2012

Sample tweets:

• It’s time to talk about drinking #AAW2012 • Let’s start talking about alcohol #AAW2012 • Do you know how many units are in your drinks? #AAW2012 Find out at @drinkwisewales [insertr url] • Would an evening without alcohol be better or worse? #AAW2012 • Could you give up alcohol for a month? [insert url] #AAW2012 • Make today an alcohol free day #AAW2012 • Hangover? Make today an alcohol free day #AAW2012 • Look after your liver, make today an alcohol free one #AAW2012 • Don’t let alcohol take over your life #AAW2012

Follow Alcohol Concern Cymru: @accymru

Follow Drink Wise Wales: @drinkwisewales

Click on poster to download a copy

2 ALCOHOL FREE DAYS WHAT’S IN YOUR DRINK DON’T LET DRINK SNEAK POSTER POSTER UP ON YOU LEAFLET

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Return evaluation form to [email protected] or Helen Tunster, Vale Locality Office, 2 Stanwell Road, Penarth, CF64 3EA

2f Cardiff and Vale Area Planning Board

This Toolkit has been developed by Lee Parry-Williams, Helen Tunster and Josef Prygodzicz on behalf of Public Health Wales, in partnership with Alcohol Concern Cymru. It is available online at www.alcoholconcern.org.uk/cymru