Health Drink less alcohol in seven days
Clinical hypnotherapist GEORGIA FOSTER shares her sure-fire ways to cut back on booze
With one in four Aussie women between the ages of 35 and 59 drinking excessively – and to dangerous levels – it’s time to implement effective techniques to reduce the need for a tipple. Clinical hypnotherapist Georgia Foster explains how...
The inner critic
According to Georgia, many people drink too much too quickly to suppress negative, hurtful feelings they have towards themselves.
“Whenever your mind creates a negative statement such as, ‘ You were terrible in that meeting today,’ or ‘I bet you’re going to drink too much tonight,’ remember this is a negative voice that’s not based on truth,” she says.
“When you hear yourself making an unkind remark, say ‘STOP’ in your mind, breathe it out, then say an opposite statement such as, ‘It’s safe to drink alcohol slowly,’ while imagining yourself sipping a drink rather than gulping. Keep repeating this each time you hear something negative.”
Keep a drink diary
Every time you feel the urge to have a drink, write down what you’re feeling and what’s pushing you towards alcohol.
“Ask yourself, are you bored, tired or just feel the alcohol will stop your busy brain?” Georgia says. “Does alcohol make you feel happier, safer, funny, sexy or witty?
“Understanding these triggers will help you see the pattern of thinking before the drinking, which is the issue.”
DOWO policy
Try keeping a glass of water next to your alcoholic drink, so you can take a sip of water between sips of whatever you’re drinking.
“I call it Drink One, Water One [DOWO],” Georgia says.
Designate a few dry days
Doctors recommend having a few alcohol-free days each week – but instead of making those days feel like a chore, make them fun.
“Watch a funny movie or sit down and read that book you’ve promised yourself you’ll get stuck into. Decide that the day you’re not going to drink is a day when you can start to enjoy taking time out, so you can get to know yourself without alcohol in your blood stream,” says Georgia.
Avoid alcohol police
We all have that friend or family member who loves to give unsolicited advice. So if someone has a word or two to say about your drinking habits, it’s best to avoid talking about the issue with them. .
“The truth is, most nondrinkers don’t understand d the desire to drink, so don’t over-discuss any concerns you have,” Georgia i says. “Know your over-drinking is driven by anxieties and fears that need to be dealt with another way. It’s better to seek some professional help with a therapist who you can disclose your deepest thoughts to.”
Socially shy drinkers
Many people drink because of a social anxiety and use alcohol as a way to calm their nerves – but it’s time to stop using that as an excuse.
“A really good way to change this thinking is to take a few minutes just before the event to imagine yourself entering the room feeling calm and confident,” Georgia says.
“Imagine yourself talking to people with ease while sipping your drink really slowly. At the same time, play a positive song that makes you feel safe and happy.
“By doing this, feel-good endorphins will kick in and your mind will be distracted away from self-doubt.
“Practise this routine to empower you to drink in healthier ways generally, so your regular drinking is less.”