And what your answers reveal about you...

IF YOU answered yes to six or more of the statements in the box above, it could be time to address your relationship with alcohol. Here, Sandra offers her expert advice on making the first steps towards taking back control . . .

FIRST, let me be clear that these are steps designed for drinkers not physically addicted to alcohol. Anyone concerned that they are physically addicted should always consult a doctor before changing their relationship with alcohol.

IF YOU feel confident that your relationship with alcohol is more emotional, start an alcohol diary. each day make a note of how much you drank the day before. Do this for two weeks.

You should also record the circumstances, such as whether you drank alone or in a social setting, and the reasons why you drank — for example as a reward, because you were stressed, or to celebrate something.

Review your notes and be honest when answering the following three questions: a) Am i drinking most nights? b) Am i drinking for pleasure, or do i use alcohol as a crutch? c) How do i feel the morning after i have been drinking?

Continue with your diary and challenge yourself to reduce your alcohol intake for the next 30 days. Most people find it easier to pick one or more days each week to not drink, rather than drinking less alcohol each night.

on those days when you do not drink, make a plan to do something fun instead. if you normally go home and have a couple of glasses of wine, could you go for a walk, head to the gym or drive to visit a friend?

Review your progress at the end of week one. if you are struggling emotionally, consider what tools you could use to help manage those emotions. For example, if you are drinking because you feel lonely, what are the easy ways to increase social connection?

Taking a small step such as arranging to meet a friend or going to an exercise class will help you build confidence and give you something to look forward to that feels better than drinking at home alone.

IF THIS is working, keep up the momentum and work up to taking a break from alcohol for 30 days. this gives you a chance to start making changes in your life that feel good.

Your diary will help you to better understand your emotions and give you the tools to tackle challenges without alcohol.

IF THIS is not working, it is important to be honest with yourself and commit to getting help. Do not beat yourself up. if you are struggling with alcohol, this does not mean that there is something wrong with you.

Alcohol is a highly addictive substance, and many people need expert support to uncover the issues that are keeping them stuck.

DECIDE on the help that is right for you. i recommend an approach that includes individual and group support, with like-minded people. this should include a plan customised to take into account your particular challenges, based on the findings you recorded in your diary.