Here's to Your Health

HERES TO YOUR HEALTH A guide to reducing your alcohol consumption

INTRODUCTION

Alcohol is the most commonly used drug in Australia. There are many good things about drinking. For example, drinking when youre celebrating, partying, relaxing and having fun. Moderate drinking probably wont harm your health. In fact, there is some evidence that an occasional drink can actually be good for a healthy adult.

Regularly drinking beyond low-risk levels can hurt your health and cause you problems at work, at home and with your friends. The more you drink, the greater the problems.

You may be thinking about your own or someone elses drinking. People dont have to be alcoholics to have alcohol problems; there are many different problems that people have as a result of drinking alcohol.

This booklet can help you cut down your drinking and your drinking problems things like hurting your health, your family and friends and spending too much money on alcohol. It is designed for anyone who is drinking more than is good for their wellbeing. You can see what is low-risk drinking for you and get help on how to cut down your drinking.

This booklet is yours. Write in it about your own drinking. If you take the time to work through the exercises, and review it regularly, you will get positive results.

If you think you need more help than this booklet can offer, contact your doctor or the Alcohol and Drug Information Service (ADIS) on (08) 9442 5000 or toll-free 1800 198 024. ALCOHOL AND YOU WHAT IS A DRINKING PROBLEM?

Some people think that you have to drink heavily or be an alcoholic to have alcohol-related problems. This is not true.

There are all sorts of problems that people have from drinking. These include hangovers, spending too much money, or feeling disappointed with themselves. For some people, the problems happen only occasionally and raise few concerns, while for others they happen more often or are more worrying. You may feel that the problems caused from your drinking are too much and wish to reduce them in some way. Alcohol problems may result from three patterns of drinking.

INTOXICATION REGULAR USE

DEPENDENCE

PROBLEMS DUE TO INTOXICATION (THAT IS, BEING DRUNK)

You do not have to be falling down drunk, nor do you have to drink often to have these problems. Intoxication problems are the short-term effects like drink-driving, hangovers and unsafe sexual behaviour. PROBLEMS DUE TO REGULAR USE These are problems that may arise from continual use over a period of time. Even though you are regularly drinking relatively small amounts you may still have problems, such as spending too much money on alcohol, stomach and liver disorders or weight gain. PROBLEMS DUE TO DEPENDENCE Some people begin to devote more and more time to drinking and feel uncomfortable if they dont drink. They may feel alcohol is beginning to take over their lives, and cutting down their drinking becomes increasingly difficult. Dependence can mean anxiety, depression, losing interest in other activities and feelings of loss of control. Drinking patterns and problems vary: one person may have problems with intoxication, another with intoxication and regular use, and someone else with intoxication and dependence. HOW MUCH IS TOO MUCH? THE EFFECTS OF ALCOHOL Alcohol is a drug that changes body functions. Like all drugs it has good and bad effects.

There are different low-risk drinking levels for men and women. This is because women have less water in their bodies, so when they drink alcohol it is more concentrated. Body size also affects risk levels. Large-framed people have more water than small-framed people, so, alcohol is more concentrated in a small-framed person.

The National Health and Medical Research Council (NHMRC) recommends that the low-risk drinking level for an average-sized, healthy man is no more that 4 standard drinks per day and the low-risk drinking level for an average-sized, healthy woman is no more than 2 standard drinks per day. DRINKSAFE GUIDE

Men: No more than Women: No more than 4 standard drinks per day 2 standard drinks per day

Low-risk drinking refers to daily drinking. You can run into trouble if you drink only occasionally but then go on a binge. A binge is considered to be more than 6 standard drinks in any one day for men and more than 4 standard drinks in any one day for women. No matter how infrequently you binge drink, it increases your chances of being harmed or causing harm.

If you have certain illnesses, (e.g. high blood pressure or digestive disorders) or are predisposed to certain cancers, you should be very careful how much you drink. Your low-risk levels may be less than the standard low-risk levels. Check with your doctor if you are in doubt. There are some times when it is not safe to drink at all, if: * You intend to drive or use machinery * You are taking other drugs * You are pregnant, or planning to be. WHAT IS A STANDARD DRINK? A standard drink is the equivalent of 10 grams of pure alcohol. To know how many standard drinks you have, you need to know how much pure alcohol is in each serving you drink. This will be different depending on the size of the container (whether it is a glass, a stubby or a can) and what you drink (beer, wine and spirits all have a different alcohol content). The following can be used as a guide to help you keep track of your standard drinks. A 285 mL middy of mid-strength beer (34% alc/vol) standard0.8 drinks

A 285 mL middy of full-strength beer standard1 drink (46% alc/vol)

A small glass containing 1 100 mL of wine standard drink

A port or sherry (60 mL) standard1 drink

A shot of spirits (30 mL) standard1 drink

If you order a middy of full-strength beer, or a shot of whisky in the pub, youll almost always get a standard drink. Wine, however, is often served in glasses of varying sizes such as 140 mL, 200 mL or larger. A large beer mug, or a large wine glass may contain much more than a standard drink.

Its useful to know how many standard drinks are in a bottle, a can or a stubby of beer, a bottle of wine or a bottle of spirits. Look at the label it will tell you how many standard drinks it holds. This will help you count your drinks and keep your drinking at a low-risk level.

Mid-strength Full-strength 750 mL 700 mL beer beer bottle of bottle of (34% alc/vol) (46% alc/vol) wine spirit (1014% (3743% alc/vol) alc/vol)

1 1.5 7.5 23 standard standard standard standard drink drinks drinks drinks Drinking at, or under, the recommended low-risk levels is unlikely to harm your health. However, if you are regularly drinking more, you could be harming yourself. Your drinking may be causing you: * Stomach upsets * Diarrhoea * Stress * Sleeplessness * Tiredness * Sexual problems * Nausea * Injuries * Hangovers. If some of these things are already happening to you and you keep on drinking, you may develop worse problems like: * Brain damage * Liver damage * High blood pressure * Forgetting things you usually remember * Stroke * Inflammation of the lining of the stomach * Permanent physical disability * Inflammation of the pancreas * Cancer of the liver, mouth, oesophagus and intestines. WHILE IT IS TRUE THAT ALCOHOL HURTS YOUR HEALTH, IT IS ALSO GOOD TO REMEMBER IF YOU DRINK LESS YOUR HEALTH CAN START TO IMPROVE.

Your health isnt all that suffers when you drink. Drinking can make other problems worse. Examples of social problems include: * Saying and doing things you regret later * Being vulnerable to exploitation or abuse, sexual or other * Problems with the law: drink-driving and other offences * Domestic upsets: relationship problems, concerns about parenting * Absenteeism and poor work performance * Money problems: spending too much money on alcohol * Violent and aggressive behaviour.

Examples of emotional problems associated with drinking include: * Feeling guilty * Low self-esteem * Feeling less in control of your life * Anxiety and worries * Depression. The problems you have from drinking depend not only on how much you drink, but on you and your lifestyle. Drinking can cause problems or just make existing problems worse. Even if problems are already there, cutting down your drinking can help you. WHAT HAPPENS WHEN YOU DRINK? When a person drinks alcohol, it is rapidly absorbed into the bloodstream, through the stomach wall and small intestine. Once in the bloodstream, alcohol goes to all parts of the body including the brain. If theres food in the stomach it can slow down the speed of absorption. On the other hand, the passage of alcohol into the small intestine is sped up by carbonated (fizzy) drinks such as spirits with mixers (like colas) or champagne. HOW DOES THE BODY GET RID OF ALCOHOL? Most alcohol (90%) is changed by a healthy liver into water, carbon dioxide and other substances. Small amounts (10%) of alcohol leave the body unchanged in urine, sweat and breath.

Remember there is no fast way to sober up. Black coffee, cold showers, exercise and other home remedies will NOT affect the speed at which the liver breaks down the alcohol.

PREGNANCY AND ALCOHOL When you are pregnant, alcohol passes through the placenta into the blood of the fetus. Some research indicates that there may be a link between drinking alcohol and spontaneous abortion.

Heavy drinking during pregnancy can affect the growth and development of the fetus. Babies born with Fetal Alcohol Syndrome (FAS) may suffer intellectual impairment, lower weight and height, facial deformities and heart defects. Other babies have milder signs, known as Fetal Alcohol Effects. Nobody can say for sure how much is safe to drink during pregnancy or how much might cause harm to the fetus. If you are pregnant or planning to become pregnant it is best not to drink at all. HOW MUCH IS TOO MUCH FOR DRIVING? Even small amounts of alcohol can affect your driving ability. The more you drink, the greater your chances of being involved in an accident.

In Western Australia it is an offence to drive a vehicle with a Blood Alcohol Concentration (BAC) at 0.05% or above. For P-plate drivers the BAC limit is 0.02%.

BAC refers to the amount of alcohol in your bloodstream. Your BAC depends on a number of things like how much you drink over a specific period of time, your gender and body size.

It is not easy to calculate your BAC accurately. One standard drink will raise the BAC of an average- sized, healthy woman by approximately 0.03% and that of an average-sized, healthy man by 0.02%. Once alcohol is in the bloodstream it is processed at the rate of one standard drink per hour. This means that a woman can only drink one standard drink per hour and a man can have two standard drinks in the first hour and one standard drink each hour after that to remain below 0.05%. Remember this is only a rough guide. There can be a lot of variation in BAC reached after drinking so dont risk it. Always try to keep a safe margin.

MIXING ALCOHOL AND OTHER DRUGS Mixing alcohol and other drugs can be dangerous. Sleeping tablets, tranquillisers, antidepressants and antihistamines all have a sedative effect which can be increased to dangerous levels if mixed with alcohol. If you are taking tablets or other medication, you should check with your doctor or pharmacist if it is safe to also drink alcohol. Many drugs interact with alcohol to produce harmful effects.

Mixing alcohol with illegal drugs, especially depressants like heroin and tranquillisers, can also lead to a range of problems. If you have any questions about alcohol and illicit drugs, contact the Alcohol and Drug Information Service (ADIS) on (08) 9442 5000 or toll-free on 1800 198 024, they can provide confidential information over the phone. DECIDING TO CUT DOWN

This section is to help you cut down your drinking. There are many consequences of drinking. For some people, these arent a problem, for others problems happen more often or are more worrying. You may feel that there are too many problems caused by your drinking. For most people, drinking less alcohol is a positive step towards improved health and wellbeing. In the end the choice is yours. Cutting down may mean: * Sounder sleep * New sense of being in control and feeling fitter * Weight loss * Time and energy for activities other than drinking * Fewer arguments with friends or family * More pleasure out of your sex life * Improved menstrual cycle and fertility * Fewer sick days from work * More money * Healthier pregnancy and baby * Less risk of having an accident * Reduced risk of high blood pressure and liver disease * Improved concentration and a clear head * Fewer hangovers, headaches and stomach upsets. Good intentions are not always enough to bring about real and lasting change. The key to success lies with motivation (really wanting to cut down) and planning. Most people decide to change because of one or two major reasons, for instance to save money, to lose weight, to feel healthier, or because of social problems. You may be feeling that there are both good and bad things about cutting your drinking levels. This is true for most important decisions in life. Looking at the good and bad points can help you really decide whether or not you want to cut down your drinking.

Think of the good things you like about drinking and write them down. For example, feeling relaxed or more social.

......

...... Now think of the things you dont like about drinking and write them down. For example, try to be as specific as possible, if you write something like health what parts of your health?

......

Some of these will be more important to you than others. Think about why each concerns you and number them in order of importance. Number 1 should be the most important. The next step is to consider the good and bad things that could happen if you cut down your drinking. If you cut down, what would you expect?

Good things Bad things

......

Now look back over the last few pages. What are the most important reasons for you to cut down?

My main reasons for cutting down are:

......

Take your time with this section and be honest with yourself. You can add to this list at any time. You may find it useful to look back at it from time to time to remind yourself of the reasons for cutting down on your drinking. On balance, do you feel you want to cut down on your drinking?

YES, NO or DONT KNOW?

Circle the answer that applies to you. If you circled NO or DONT KNOW, you may find it useful to just read the book now and come back to it later.

You may find it easier to stop drinking altogether. For help with this call ADIS on (08) 9442 5000 or toll-free 1800 198 024. PREPARING TO CUT DOWN

You are seriously thinking about cutting down your drinking. If you prepare you are more likely to succeed. To help you get ready, you may find it useful to: * Understand when and why you drink * Set a date to start * Set short-term goals * Get support * Plan ways to cope. UNDERSTAND WHEN AND WHY YOU DRINK USING A DRINK DIARY If you are thinking about cutting down, it is important you know how much you really are drinking.

By counting your drinks, you can get a clear idea of how much you drink, where, when and with whom.

Keep a diary of your drinking for a week. While it might seem a bit of an effort, it will give you an accurate starting point. The diary will highlight the times and occasions when you are most likely to drink more. This is important information in planning a program to help you cut down.

At the end of this booklet there is a pocket-sized diary with instructions on how to record and analyse your drinking you can print off. Read the instructions and fill in your diary carefully and accurately.

Keeping information in your diary will help you to understand why you sometimes drink more that you intend to. Use your diary to help plan ways to cope, to plan rewards for yourself and to set and work towards short-term goals.

SETTING A DATE Choose a date to cut down drinking. It is best to pick a date when you feel ready and can put all your energy into your goals. Try to pick a day when youll be under minimum stress. For example, your best friends wedding may not be an ideal time to start. On your start date, plan to break some of your normal routines so you wont be tempted to drink at your usual levels.

SETTING SHORT-TERM GOALS Changing any aspect of our behaviour can be difficult. Many people who are successful in changing their behaviour use short-term goals.

Lets compare reducing your drinking with dieting. While you may want to lose 10 kilos in a week, its not very realistic. Instead you lose a smaller amount of weight gradually, week-by-week until you reach your goals. Trying to lose 10 kilos at once is unrealistic and will only be discouraging.

Small results which you achieve relatively quickly often encourage you to keep trying, so setting short- term goals can boost your confidence and self-esteem. Be sure that your goals are specific, achievable and in areas where change is possible. Check the amount you drank during the first week of keeping your drink diary. See how often you drank more than the low-risk levels and think about your decision to reduce your drinking. What realistic and achievable goals could you set yourself for the coming week?

For example:

* To drink low-alcohol beer at the pub on Friday * To drink no more than 4 standard drinks on any day * To go to the movies instead of the pub on Saturday * Drink soft drink when Im at home.

Decide what daily limit youre going to aim for.

Write your goals for the coming week in the space provided in the drink diary. Use your drink diary from the week before to achieve a realistic drinking level. Each time you record your drinking, your goals will provide a helpful reminder of your target for the week. Your short-term goals should be reviewed and updated each week.You should also think of situations you need to target so you dont slip-up (e.g. how you deal with high-risk situations). Continue to use short-term goals until your drinking has stabilised at a level you are happy with. GETTING SUPPORT Many people who successfully cut down their drinking found it a big help to get support from a family member or close friend. Your supporter needs to be someone you trust and feel comfortable with, who wont be too critical, who can encourage you and with whom you can talk things over.

A supporter can help you get through the hard times, and is there to share your success.

There is a section at the back of this booklet for your supporter, ask them to read it as it will give them ideas on how they can help you. PLANNING WAYS TO COPE No matter how much you want to reduce your drinking, sometimes it will be more difficult than others. There may be social occasions at which you know youll be tempted to drink a lot, or times when drinking seems like a useful way of coping.

Referring to your drink diary, think for a moment about some of the times when you were drinking heavily. What were the situations in which you drank a lot? Or the most? You may find you drink more in the company of certain people. If this is so, ask yourself why? How might you change this?

If you are trying to cut down, what will be the most difficult times or situations?

Some risky situations may be:

* After a difficult day at work * After an argument with a partner * When at the pub or a party * When you are bored * When friends visit. Risky situations are different for everyone. Think of some high-risk times when you are more likely to drink heavily and write them down.

My high-risk times are:

......

HOW TO COPE WITH THE CHALLENGES You now have a list of times and situations that are risky for you.

How are you going to cope with these situations and the feelings they cause? Can you avoid the situation? Or find a way of handling it without a drink? Or with fewer drinks?

Many people find the following method useful in dealing with all kinds of difficult situations. This method can be broken down into six small steps. 1. Stand back from the problem Being faced with difficult situations is a part of everyday life. It helps if you can view them as challenges rather than as catastrophes. 2. Define the problem Be as specific as possible.

* Feeling harassed after a stressful day at work. Boss is too demanding.

3. Think of solutions Think of as many ways as possible to respond to the problem. What is important is that anything goes, no matter how silly is seems.

Dont think of your ideas as good or bad at this stage. Just get them on paper.

* Have a few drinks * Go for a walk * Talk to the boss about workload and feelings * Watch television * Listen to a relaxation tape * Talk to a supporter, such as a friend or spouse * Quit work * Have a party.

4. Pick the two best ideas Run through your list of ideas and think about the short-term consequences of each. Some ideas may be impractical or silly dump them!

* Cant afford to quit work * Having a party will only cause problems. You will then have a short-list. Carefully look at each solution and think: Can I do it? Will it work? On this basis, choose the two that seem the easiest to achieve and most likely to work.

* Go for a walk * Talk to the boss about workload and feelings.

5. Try them out The ideas you choose need to be workable. Make sure they are quite specific and that youve thought them through beforehand.

* Rehearse what you want to say * Arrange a convenient, practical time to approach the boss.

You may find it very helpful to practice your response before the situation arises to see how well you cope. You could do this by imagining yourself in the situation, or by role-playing the situation with your supporter.

You can then try this response when a real situation arises. 6. Feedback What happened? If what you tried worked, reward yourself. If it didnt work, or worked only partly, review carefully what went wrong: Was it because you didnt want to change? Were you specific enough to know exactly what to do when you needed to act? Was your definition of the problem specific enough? Was the solution appropriate? Had you thought carefully about the consequences of the solution? Did anything happen that you hadnt anticipated?

* Walk was good but only solved problem for half an hour * I felt too overwhelmed by my workload to express myself accurately to my boss.

You may like to review your drinking diary with your chosen supporter or your doctor. REDUCING YOUR DRINKING

Today you can put all that preparation to work. Be positive you can make it! The following tips will get you off to a great start.

* Count your drinks Remember to maintain your drink diary. Check the label on the bottle or can of alcohol. It will tell you how many standard drinks it contains. * Slow down your drinking Youll enjoy your drink just as much, if not more, if you drink it slowly. Sip, dont gulp, this will help you to control your rate of drinking. Beware, some people sip their first drink but then start gulping. Concentrate on drinking every drink slowly.

* Take less alcohol with you When you go out you tend to drink what you take with you. * Make every second drink a soft drink Drink non-alcoholic drinks as spacers have a glass of water, soda water or anything non- alcoholic between drinks. Youll find that by having a drink in your hand, even a soft drink, you wont feel left out.

* Eat before or while you are drinking With food in your stomach you are likely to drink more slowly and the alcohol is absorbed into your bloodstream at a slower rate.

* Drink water with a meal Have water available on the table while you are having a meal.

* Avoid top-ups With top-ups you cant be sure how much you are drinking. . * Know how much alcohol is in your cocktail Some cocktails may have several shots in them which could equal two or three standard drinks.

* Use a regular pub glass This will help you count your drinks.

* Practice saying no It may be difficult at first, but youll be surprised how quickly it can become comfortable to say no and others might appreciate it.

* Try low-alcohol alternatives There are now a range of low and medium-strength beers, or dilute your wine and/or spirits to make your drink last longer.

* When you are thirsty, have a soft drink or water first By quenching your thirst you will be able to drink your alcohol more slowly.

* Stop drinking when you reach your limit Start having soft drinks, fruit juice, etc. Youll find that you can do without that extra drink after all. * Avoid drinking situations Go to places where they dont serve alcohol, like the movies or the beach. By choosing to cut down your drinking you may need to find new ways of entertaining yourself. If you drink because you are bored or stressed, a walk or playing a sport that you enjoy may help. When you are physically active, the body releases its own drug (endorphin) which makes you feel calmer, happier and healthier producing a natural high.

* Avoid drinking in rounds Set your own drinking pace. The following strategies can help you avoid drinking in a round: P Simply opt out. Say you just dont want to join the round P Join the round but occasionally order a non-alcoholic drink for yourself as a spacer

P Buy a round (to show your generosity) but then opt out and buy your own. You may pay a bit more, but you dont harm your health P Pass up a drink during the round, your friends wont mind youre saving them money! Research shows that your mates wont mind. However, if the suggestions for drinking in rounds are too difficult, avoid the situations where the pressure is on you to drink in groups. Keep using your drink diary it will help you see the progress you are making and will remind you of risky situations as you are cutting down on your drinking. You can change or make new plans for dealing with these situations. Keep using a drink diary until you are happy about your drinking. Later, you can do spot checks for a week or two to help you stay with your healthy, new drinking pattern.

REWARD YOURSELF Chart your progress. When you deserve it, give yourself a pat on the back. Cutting down on drinking requires willpower and self-control, it is a major achievement and you deserve to reward and pamper yourself. Feel proud that you are on your way to being a low-risk drinker. Treat yourself to something youve always wanted to do or have. But dont choose a reward that places you in a high-risk situation. Examples of rewards could include: buying a book or CD, going to the movies or to the beach, whatever you find rewarding! Give yourself a mental pat on the back every time you get through the day and maintain your goals.

If you are achieving your goals, reward yourself as soon as possible instead of saving up for one big reward.

My rewards for reducing my drinking are:

......

SAVING MONEY Reducing your drinking will save you money. It is amazing what you can do with the money you would normally spend on alcohol.

If you cut down by just 2 drinks a week you could save about $234 in one year. Cut down by 10 drinks a week and you will save about $1170 in one year. Cut down by 20 drinks per week and you save $2340. (These calculations are based on a middy of full-strength beer costing $2.25). Calculate how much you would save if you reached your goals.

The money I am saving:

Cost of one of my drinks ...... Multiplied by the number of drinks per week ...... Multiplied by 52 weeks in the year ......

= Total saving per year ...... STAYING LOW-RISK

Now that you have reached your goals, you need to maintain them. Some people relax after a few months and then slip-up dont let this be you! THINK POSITIVE Think of the benefits for your body because you are a low-risk drinker. Think of yourself this way and keep reminding yourself why you cut down in the first place. Each day affirm your determination I am reaching my goals. CHALLENGE THE NEGATIVE THOUGHTS Its important not to let negative thoughts destroy your determination to maintain your low-risk drinker status. PREPARE FOR A SLIP-UP It is useful to plan what to do in the event of a slip-up before it happens. This could be seen as similar to a fire drill. Fire drills do not encourage fires, nor do they mean that we expect a fire to inevitably occur, but they do help us know what to do if one starts.

If you do slip-up it doesnt have to be the end of your cutting down attempt. The worst thing to do is blame yourself for being weak or to start thinking youve failed.

Its just a slip-up.

Remind yourself that one time when you go over your limit is no reason to go back to your old drinking patterns.

By making mistakes we learn how to avoid future pitfalls. Continue your plans to cut down. Think about what caused you to slip-up and find ways of dealing with such triggers in the future. Discuss it with your supporter. Look at the drinking tips and remind yourself of your reasons for cutting down and renew your determination to succeed. IF YOU RESUME YOUR REGULAR DRINKING PATTERNS Dont despair! And dont give up your intentions to cut down on your drinking. Most people who want to change will make several serious attempts before they reach their goals. Think about what you learned, share your disappointments with your supporter and plan to try again. Be kind to yourself if you do slip and havent achieved all your goals. Tell yourself that change doesnt happen overnight and be patient. Remember, small steps in the right direction take you towards your goal. SUMMING-UP

Were not asking you to stop drinking. Simply look at it, and make changes if you need to.

Some of the suggestions made in this guide will be more helpful to you than others. So experiment. Go with whats most comfortable for you. But dont avoid being responsible for your own drinking. If you still have difficulty keeping within the limits, talk to your doctor, or ring the ADIS counselling line on (08) 9442 5000 or toll-free on 1800 198 024.

Low-risk drinking is enjoyable. Cutting down your drinking can make a difference to all areas of your life, by improving your health, your relationships with friends and family and putting more money in your pocket. SUPPORTER INFORMATION

For many people, drinking is part of everyday life. Our drinking can be influenced by family, friends and advertising, among other things. Alcohol is associated with having fun, relaxing, celebrating and socialising. Drinking can also be associated with a number of health and social problems.

People have all sorts of reasons for wanting to cut down. They may be trying to save money, get fit, change their lifestyle, or their doctor may have advised them to do so. However, changing behaviour is often difficult.

Research has shown that support helps a person to cope with stressful or difficult times. When a person is trying to cut down on their drinking, they need a supporter they can trust and feel comfortable with. Someone who is willing to listen and discuss things without being critical.

You have been asked to be someones supporter and may not be sure what you can do to help. The following suggestions may help you. GUIDELINES The most important thing you can do is listen carefully. Ask the person youre helping how you can help them achieve their goals. Your friend may want you to: * Look through the manual, perhaps try the exercises together * Meet regularly to discuss the program. Let them know when and where they can talk to you * Talk over ways of handling challenges * Practice different situations, for example saying NO. You could play the part of someone who is trying to persuade them to have one more drink * Plan what to do in the event of a slip-up.

It is important to remember you cant make the drinker do anything. The drinker must take responsibility for making their changes.

When a person changes their drinking pattern you may notice other changes, including: * They may prefer to go to a movie instead of the pub * They may move away from heavy-drinking friends * They may seem tense or irritable when they first start to cut down.

If you can accept these kinds of behaviour, the person will feel supported and encouraged.

Doing well is often taken for granted. When the person is achieving their goals it is important to offer a few words of encouragement. In this booklet the drinker is encouraged to give themselves a reward for both small and large successes. They may like to discuss their rewards. You might be included in some of them, like going out to dinner or spending some time relaxing together.

It is helpful to remember that changing is not always easy. If a person slips-up occasionally, support and encouragement to get back on track are very important for them. They will probably not be able to tolerate comments they feel are criticisms or judgements. Slip-ups may make the person feel a failure. One way you can help is to plan what they could do in the event of a slip-up. This may be knowing where to go for a break or how to treat the slip-up as a learning experience. It is better to prepare for a slip-up than to be surprised and dismayed when it happens. With a plan of action they can get back on course more quickly. Giving help can be a strain and there may be times when you feel in need of support. You may need someone to confide in or with whom you can discuss your concerns about the drinker. This may be a friend or someone else you know. Or you may find it helpful to contact the Alcohol and Drug Information Service on (08) 9442 5000 or toll-free 1800 198 024. Remember, only the drinker can change their own behaviour. If they decide to return to their previous pattern of drinking that is their decision. n Planning Your Party n Alcohol Separating the Facts from the Myths n Alcohol and the Law n Effects of Alcohol on the Body n Facts about Alcohol n History of Alcohol n Regrettable Behaviours n Drinksafe Tips n Drinksafe when You Socialise