Risk Level

Low Risk
Standard Drinks

Risky
Standard Drinks

High Risk
Standard Drinks

Men
Women

Average 4 per day
Average 2 per day

5-6 per day
3-4 per day

7 or more per day
5 or more per day

To reduce health risks:

• Have 1 - 2 alcohol-free days per week
• On any one day, no more than 6 standard drinks for men, and no more than 4 for women
• These drinks should be spread over at least 2 to 3 hours
• If you are on medication, talk to your doctor or pharmacist about the effects of alcohol

A standard drink contains 10 grams of alcohol = 425ml glass (schooner) light beer; 285ml glass (middy) full strength beer; 100ml glass wine; 60ml glass port/sherry; 30ml nip spirits

Good things (benefits)

Not so good things (costs)

• Relaxation
• Less inhibited
• Part of the group
• Forget about worries
• Social ritual for veterans

• Leads to aggression and family violence
• Hangovers and unhealthy lifestyle
• Triggers past memories
• Depression and anxiety
• Relationship/family disharmony

Write your own personal list of costs and benefits

• Feel healthier
• Clearer head for decisions/life
• Lose weight
• Reduce the risk of high blood pressure
• Avoid hangovers

• Reduce the risk of liver and brain damage
• Perform better at work
• Get on better with your family
• Save money
• Reduce the risk of drink driving charges

• Don't drink on an empty stomach - eat before and during drinking
• Start with a juice or soft drink to quench your thirst
• Drink slowly and don't top up drinks
• Try 'light' beer or low-alcohol drinks
• Count your standard drinks

• Avoid 'shouts' and drink at your own pace
• Refill your own glass
• Alternate between alcoholic and non-alcoholic drinks
• Do other things while you drink - play pool, cards etc.
• Limit your drinking time
• Have two or three alcohol free days each week

• Drink water regularly
• Avoid drinking during high-risk situations, or on sad or traumatic anniversaries
• Develop new interests as an alternative to drinking, eg. reading, sports, study, exercise, crafts or hobbies
• Avoid drinking when angry, anxious, tired or depressed

Assess your drinking; carefully consider the advice of other people and decide on a goal that is realistic to you. Your goal could be simply to cut down the amount you drink, or to control the situation within which you drink, or to stop for a period of time or altogether. Ensure the goal you choose will reduce the potential for harmful drinking.

• Set a date to review your progress with a helper
• Keep a record of your weekly intake
• List the positives for having changed your drinking

• If one strategy is not working, then try others that better suit you
• Develop specific plans to deal with high-risk situations
• Consider the effect of your alcohol use on those people around you and gain their support
• Have a health check - see the difference
• Any reduction in consumption can benefit your health