Individuals with severe drinking problems, such as people who continue drinking even after getting a DUI or losing their job, need immediate treatment to stop drinking altogether. However, there are many people who have developed the habit of consuming 4-6 drinks every day. For these less severe cases, moderating drinking and simply reducing the alcohol intake could be an effective solution.
According to the CDC, most people who drink more than 1-2 drinks a day don’t demonstrate symptoms of dependence and are therefore not considered heavy drinkers. If you are concerned that your drinking may be inching towards dependence, try this free 10-question screening tool from CheckUp & Choices.
If you are looking for an online, app-based self-help and wellness program that has been clinically proven to help people moderate drinking, we have you covered. The CheckUp & Choices program includes:
The CheckUp: This includes a comprehensive self-assessment, objective feedback, and motivational and behavioral exercises to help change your drinking habits.
Choices programs: You can choose abstinence or moderation as a goal, or you can change your goal from moderation to abstinence if moderation is not working for you. The programs are based on motivational enhancement strategies and cognitive exercises.
- The CheckIn: This is a 3-month follow-up after starting the Choices program that gives you feedback about your progress in moderating drinking, alcohol-related issues, and your mood.
Our moderation drinking program breaks down the process of reducing alcohol intake in a sustainable way. The following steps are recommended:
Break the Behavioral Chain: Take a break from drinking for 30 days. Learn to say “no” to your alcohol cravings during this time and observe how you feel. Allow yourself to experience what it feels like to not have alcohol in your body.
Keep Track of Drinking: Take a diary and record the times of day when you drink alcohol. This will help you become more aware of your drinking patterns and habits. It will also help you identify what/who triggers you to drink.
Observe Moderate Drinkers: You must have friends, peers, or family members who practice moderate drinking. Observe them closely to learn strategies that you can adopt in your own life.
Create a List of “Problems”: Think about all the times when your drinking has caused you pain or problems in your relationships, academic, work, or financial life. Then write down the benefits you’ll experience after moderating drinking.
Learn New Skills: Think of an activity you can do in the time you usually spend drinking. This could be going to the gym, playing sports, working on a DIY project, or taking a class to learn something new.
Don’t Fall For Peer Pressure: If your friends and family know you are a heavy drinker, let them know ahead of time so they can support you in your endeavor to moderate drinking. Limit your exposure to people who don’t fit into your journey and in whose company you feel pressured to drink.
Create Your Own Drinking Rules: Create a list of realistic and precise rules to follow when moderating drinking. For example, you can write down your limit of drinks for every occasion.
6 Vs 7 Step Programs – What’s the Difference, What’s Better?
When it comes to programs for moderating drinking, you may have heard about both 6-step and 7-step programs. While both approaches share a similar goal – reducing alcohol intake in a sustainable manner – there are some notable differences between the two.
6-Step programs, such as the Moderation Management (MM) approach, tend to be more prescriptive in their guidance. These programs typically involve six steps that users must follow to reduce their alcohol intake gradually. These steps often include taking a break from drinking, setting drinking limits, and tracking alcohol consumption.
On the other hand, 7-step programs, such as the CheckUp & Choices program, offer a comprehensive and personalized approach to moderating drinking. Unlike 6-step programs, 7-step programs take into account individual factors and behavioral patterns that contribute to a person’s alcohol consumption.
The CheckUp & Choices program, for example, includes a comprehensive self-assessment tool, objective feedback, and motivational exercises designed to help users change their drinking habits. The program also allows users to choose between abstinence or moderation as a goal and provides ongoing support to help facilitate successful moderation.
So, which approach is better? Ultimately, the answer depends on the individual and their specific needs and goals. Some people may find the more structured approach of 6-step programs to be beneficial, while others may prefer the personalized guidance and flexibility of 7-step programs.
Regardless of which approach you choose, the most important thing is to seek help if you are struggling with alcohol abuse or addiction. Moderating your drinking habits can be a challenging journey, but with the right support and resources, it is possible to achieve a healthier, happier lifestyle.
Our subscribers at CheckUp & Choices have experienced a decrease in the frequency, quantity, and intensity of their drinking habits. With a no-questions-asked money back guarantee, you have nothing to lose. Fill out this contact form to learn more about the program.