Less Alcohol ~ JUNE 2022 ~ One Day At A Time

MissMay
MissMay Posts: 3,746 Member
Do you want to drink LESS?

Then join us in drinking LESS (whatever that means for you) as we continue to support and learn from each other.

■ LESS ALCOHOL RESOURCE & GENERAL INFORMATION LIST ■

USING THIS THREAD:
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•Join us at any time.
•Set your own goal - this thread is about drinking less and you decide what that means to you.
•There are no scheduled check-ins - post as often or as little as you want or need.
•AF is an acronym for Alcohol Free. For others commonly used on this site see - https://community.myfitnesspal.com/en/discussion/1069278/acronyms-and-terms-for-new-mfp-members-v-6/p1
•To follow this thread easily, bookmark it by clicking on the star at the top right of this thread.
•Remember that we are here for you and care about you. Check in with us when you have time and let us know what you need!

TIPS & OBSERVATIONS FROM OUR USERS:
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•Getting Started or Starting Over.
•Some people find it easier to set small attainable goals at the beginning to help boost confidence.
•If you have been drinking daily the first days will be some of the hardest and drinking again will feel like a cure but it delays the relief that only time can provide.
•There will always be a reason to delay the start/restart of your journey.
•For those ready to commit to being alcohol-free permanently, the videos on YouTube by Craig Beck will help. He also has a program you can join.
•You may experience mood swings and anxiety during your first two weeks. It is suggested you try and focus on the benefits of your goal.
•Cravings are said to last only 6 minutes, so find something to distract you like arming yourself with alternatives: tea, mock-tails, activities, etc.
•You may find that filling the time you drink with other activities like exercise or hobbies can be a helpful distraction.
•If you find them tempting try and avoid events/outings that will have drinking for a time.
•Don't let pride or shame keep you from asking for the help you need.
•Sometimes talking it out or posting your thoughts/feelings/struggles may help you work things out for yourself.
•It is okay that you don't always have all the answers.
•Some days will be easier than others.
•You may have initial/increased sugar cravings.
•You should never take a day that you have lived up to your goals for granted.
•Celebrate the smaller victories too. Less alcohol is still less alcohol even if your goal was zero at that moment.
•Once you begin sticking to your goals for one day to many days you should believe you are capable of the same and more because you are.
•Failure is not giving in and drinking. Failure is to stop trying to accomplish your goals.
•Annie Grace (This Naked Mind author) has a free program on her website (https://www.alcoholexperiment.com/) called the 30 day experiment which can be joined anonymously.

Life with Less Alcohol:
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•It can be helpful to educate yourself with books and web research (Some suggested books and links listed below).
•There is no benefit to comparing yourself to others because this is a personal journey.
•You may often feel conflicted. You will know that there are numerous real benefits to sticking to your goal while at the same time think that alcohol is an important part of stress relief, relaxation, celebration, etc.
•You may feel punished by not drinking or drinking less but that feeling usually fades with time.
•Sometimes drinking less or quitting will strain friendships that centered around alcohol.
•Having a list of reasons to stick to your goals handy for yourself can be helpful. Some lists have included remembering how bad it feels to have a hangover, excess/unwanted calories, having a racing heart during the night, sleeplessness, anxiety, and depression.
•It is a good idea to have a plan for how you might deal with various tempting scenarios before engaging in a social situation.
•Self-Reflection is an important part of the journey. Once we figure out why we drink we can hopefully use that information to form new habits and make better and more mindful decisions.
•Sometimes doing something nice for yourself like a little reward for a success makes the journey easier.
•You will see many helpful suggestions and ideas that work for some people. However, finding what tactics work for you may involve some trial and error.
•It is not uncommon for certain activities that were once combined with alcohol to trigger temptation. Many have said that outdoor activities in warmer weather made alcohol very tempting.
•Many that have spent time with no alcohol after drinking again realized that it doesn't enhance experiences like they once believed it did. Some have said they no longer like the taste.
•Don't forget how sticking to your goal has made your life better and remember it to motivate you again if you fall off your path.
•If you begin drinking daily again whether planned like a vacation or unplanned you may once again face a struggle to get it under control.
•For some people it is easier to not drink than it is to moderate drinking. Others have found moderating impossible.

Reported Benefits of Less or No Drinking: (Results may be incremental, and/or they may vary)
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•Improved sleep after 2,4,7,10,& 60 days
•Improved skin/complexion after 10 days
•Improved ease in weight loss. Not only from the savings of alcohol calories but some report making poor food choices after drinking.
•Increased energy after as few as 2 days
•Increase in other fun activities. Some have found that daily drinking became their main recreational activity and their world was decreased in size.
•Increased productivity
•Reduction of high blood pressure
•Lower resting heart rate
•Less Acid Re-flux
•Significant financial savings
•More creativity
•More productivity
•Better relationships with family

When Alcohol Is Used for Avoidance:
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•We drink to ease the stress of the working day, to avoid it.
•We drink to avoid anxiety in social situations.
•We drink to avoid making decisions about not drinking.
•The Takeaway on Avoidance, our problems don't go away if we avoid them. We need to learn to face them.
•Having a clear head makes our problems seem much smaller.
•Having a clear head makes problems easier to solve.

How to Be Kind to "Tomorrow You":
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•Instead of lumbering with guilt, headaches, and poor nutrition hangovers in the morning, Think of think how nice it would be not to feel that way tomorrow.
•Worry about "me" and don't let "tomorrow Me" feel awful.
•Instead of thinking alcohol is something nice to have *now*, think of *NOT drinking* as something nice we can do for the person we are when we awaken in the morning.
•Do you bank calories for a festive occasion? (Handy tactic) We can bank a good mood for when we wake up.
•We need to have sympathy for "Tomorrow You" and be kind to her/him.
•Don't look at a day without alcohol as a punishment for being bad or having no willpower.
•Not drinking is a lovely, sympathetic gesture towards the person we are now, and whom we will wake up as.
•You’d be kind to a stranger. Be kind to "Tomorrow You".

LINKS:
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•Mydrinkaware:
https://www.mydrinkaware.co.uk

•A Sharing Site for Women:
http://www.drinkingdiaries.com/about/

•General Information/Blog Sites:
https://thesoberschool.com/
http://www.hipsobriety.com/
https://joinclubsoda.co.uk/
https://thisnakedmind.com/blog/
https://alcoholmastery.com/blog/

•Sobriety Blog:
http://mummywasasecretdrinker.blogspot.com/

•The Thirty Day Experiment:
https://www.alcoholexperiment.com/

•Ten Things That Helped Me Quit Booze:
https://unpickledblog.com/2017/01/04/replacement-behaviours-ten-things-that-helped-me-kick-booze/?wref=tp

•The Neuroscience Behind How We Make Decisions:
https://www.psychologytoday.com/us/blog/the-athletes-way/201505/the-neuroscience-making-decision

•Summary of Book on Addiction:
https://drgabormate.com/book/in-the-realm-of-hungry-ghosts/

•Article on the Difference Between Being an Alcoholic and Really Liking to Drink:
https://www.self.com/story/alcoholic-or-just-really-like-to-drink

•To the Mom questioning her drinking habits:
http://www.scarymommy.com/questioning-drinking-habits/

•Guided Meditations:
http://marc.ucla.edu/mindful-meditations

ALTERNATIVE DRINKS:
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•Overnight Cold Brew Iced Tea:
https://www.splendidtable.org/story/you-can-cold-brew-iced-tea-while-you-sleep

•Mocktail Recipes:
https://www.allrecipes.com/recipes/1822/drinks/mocktails/
https://www.foodandwine.com/cocktails-spirits/mocktails
https://www.townandcountrymag.com/leisure/drinks/how-to/g785/best-mocktail-recipes/

APPS:
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•Daybreak iOS link. A Deakin University study of hundreds of health apps found that Daybreak is one of only four that have proven effective and provide quality assistance.
•Dry Days by AlcoChange iOS is for those who want to cut down or cut out the booze throughout the year, while seeing the impact it has on your health and wallet.
•nomo - Sobriety Clocks iOS - In addition to an alcohol clock and monetary savings this app lets you check in and do a sobriety exercise if you're tempted, and connect with accountability partners.
•Sobriety Counter - Stop Drinking (Sobriety Counter - EasyQuit pro version) Android- Provides health stats, money saved, games to distract you, motivational tips, and several other features

BOOKS:
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•Quit Like a Woman: The Radical Choice to Not Drink in a Culture Obsessed with Alcohol
by Holly Whitaker
•The Naked Mind by Annie Grace
•Alcohol Lied to Me by Craig Beck
•Rational Recovery by Jack Trimpey
•The Unexpected Joy of Being Sober by Catherine Gray
•The Liars Club, Cherry, and Lit by Mary Karr (3 different publications)
•Kick the Drink...Easily by Jason Vale
•Drinking: A Love Story by Caroline Knapp
•Being Sober: A Step-by-Step Guide to Getting To, Getting Through, and Living in Recovery by Harry Haroutunian
•The Easy, Illustrated Way to Quit Drinking by Alan Carr
•Alcohol Explained by William Porter


Credit and thanks to the MFP Less Alcohol One Day at a Time participants
For their willingness to share their insights and resourcefulness in finding this information
~Established 2017~
«134567

Replies

  • MissMay
    MissMay Posts: 3,746 Member
    Today is the day for setting this month in the right direction

    dmkrceznqdfu.jpeg
  • Womona
    Womona Posts: 1,763 Member
    Une_Poire wrote: »
    First time participating in the thread, Looking to cut back almost nightly wine for weight loss... had cut back and then went on vacation and slipped back into it! Aiming for no more than 3 nights a week initially.

    Kim
    Welcome! That’s my goal too!!!
  • Womona
    Womona Posts: 1,763 Member
    Two glasses of wine last night, 1.5 at “wine night” at work, the other half glass at book club, and then I switched to water. Going into the weekend, I’m only doing one glass of wine each night. I have to get these last few pounds off!

    Have a great weekend everyone!
  • globalhiker
    globalhiker Posts: 1,670 Member
    Happy Friday! AF 3 days in a row. It's been easier than normal since my husband had to work a few nights this week so there is no "drinking partner" in the house. I also got to eat my Rolo chocolates without the "snack police" around. Odd that his rule is that "drinks" at night are OK but treats and snacks are prohibited.

    I acquired a very sudden "buddha roll" (he doesn't buy my hormone imbalance theory) so he's been on my case!

  • dawnbgethealthy
    dawnbgethealthy Posts: 7,880 Member
    @globalhiker

    I do buy the hormone imbalance thing.
    I must say that I am very glad to be out the other side of that though.

    Everything should be green and fresh for your trip up from the Spokane airport. Today we begin 6 days of rain.
    So weird, last year at this time it was 41C, this year raining and 17C.

    So excited for you and your trip, and also for getting to meet you in person!!
  • dawnbgethealthy
    dawnbgethealthy Posts: 7,880 Member
    I'm Dawn
    I joined this thread in November 2018. I had my first AF day soon thereafter. It was hard! I stayed with one AF day per week for awhile and then gradually increased that.

    I will continue on with what has been attainable for me, 16-20 AF days per month.
    I am drinking less for weight loss. 20 more pounds to shed still.

    Diary Style

    Wednesday June 01 - AF - Planning AF for Thursday. No plan for the weekend just yet.
    Thursday June 02 - AF - Reluctantly. I worked very hard in my yard before and after work, putting in many hours. I really really felt like having drinks, but I guess that I say that pretty much every day. Planning drinks Friday night after my hair dying appointment.

    Rolling total: 2AF days out of 2 days (4AF days out of 5 for this week so far)
  • Lilylady3k
    Lilylady3k Posts: 4,004 Member
    Couple of glasses of wine last night. DH wanted to go pick up a bottle. We chatted about it and I told him I have no problem with picking up 1 bottle but not 6 to get the discount. Also that I like the glass of wine on Friday evening ... can he support me on none on Sunday evening so that I meet my "no more than 2 alcohol days in a row goal"? We will see.

    June accountability: 1 days AF
    Alcohol: 2 days (4 drinks)
    Goal: Limit 1-2 glasses per day; 12-16 AF days per month. Aim to drink no more than 2 nights in a row.

    6/1 - 2 glasses wine; DH returned to work after a month off and gave a 10 day notice retiring / resigning
    6/2 - AF
    6/3 - 2 wine

    Today:
    I have a girls brunch today but that is easy for me to skip the Mimosas & Bloody Mary since I'll be with my pregnant daughter
    Plan 1 drink & lots of water; DH’s brother has a big retirement party this evening at a local brewery
  • Womona
    Womona Posts: 1,763 Member
    edited June 2022
    @lmlmrn I didn’t realize they were on a public street, I thought they just drove into the business’s lot! I hope you get the two hour parking approval. Sounds so frustrating to have to deal with. Godspeed!

    Oh and I also love the sock family!!!! Thanks for posting the picture!

    Had a beer and two glasses of wine last night, so much for my one drink per day on the weekend. Tonight I have a party, so I’m definitely only nursing one glass of wine. Micro-sips to the rescue!

    Finally was able to drop my boat off at the marina to get the initial painting with the anti-fouling paint so I can put it in the water for the season. They kept telling me about the huge backlog of other work they had to do. Fingers crossed we can get her in the slip next weekend, and start sailing! It’s been frustrating that she’s been on my driveway so far all season.
  • dawnbgethealthy
    dawnbgethealthy Posts: 7,880 Member
    @lmlmrn

    Yes, we have "brunch", let's make up a name for the lunch dinner combo!

    @Womona
    How exciting that you will be getting your boat in the water soon!
  • dawnbgethealthy
    dawnbgethealthy Posts: 7,880 Member
    I'm Dawn
    I joined this thread in November 2018. I had my first AF day soon thereafter. It was hard! I stayed with one AF day per week for awhile and then gradually increased that.

    I will continue on with what has been attainable for me, 16-20 AF days per month. So trying to keep it to 3A days per week or less.
    I am drinking less for weight loss. 20 more pounds to shed still.

    Diary Style

    Wednesday June 01 - AF - Planning AF for Thursday. No plan for the weekend just yet.
    Thursday June 02 - AF - Reluctantly. I worked very hard in my yard before and after work, putting in many hours. I really really felt like having drinks, but I guess that I say that pretty much every day. Planning drinks Friday night after my hair dying appointment.
    Friday June 03 - 2 drinks. Might have drinks Saturday.

    Rolling total: 2AF days out of 3 days (4AF days out of 5 for this week so far)