Preventing & coping with slip-ups

Prepare for slip-ups.

It is useful to plan what to do to cope with slip-ups before they happen. This could be seen as similar to a 'fire drill'. Fire drills do not encourage fires, nor do they mean that we expect a fire to inevitably occur, but they do help us know what to do if one starts.

Problem solving to counter high-risk situations is critical to preventing a slip-up. Remember, you do not have to give in to strong urges or cravings to drink. If you can distract yourself by talking to someone or by engaging in an activity, the urge will soon pass.

Having a 'slip-up hotline' is very helpful. Who will you call if you are tempted to start drinking again, or if you are tempted to go on a binge if you are trying to control your drinking? You can also call this person if you have begun to have a lapse and want to end it as soon as possible.

Coping with slip-ups.

If you do slip-up, it doesn't have to be the end to your efforts. Lapses and slip-ups are normal!

The worst thing to do is to blame yourself for being weak or to start thinking you've failed. Don't throw in the towel. You might just have to revise your strategies or your drinking guidelines and continue.

By making these slips we learn how to avoid future pitfalls - when you lose, don't lose the lesson! Think about what caused you to slip-up and find ways of dealing with such triggers in the future. Discuss it with your supporter, your mates or a health professional. Look at the drinking tips and remind yourself of your reasons for cutting down. Renew your determination to succeed.

If you do resume your regular, old drinking patterns, don't despair! Don't give up your intention to cut down on your drinking. Most people who want to change will make several serious attempts before they reach their goals.

Be kind to yourself if you do slip and haven't achieved all your goals. Remind yourself of current research that says that change doesn't happen overnight. Be patient.

Remember, small steps in the right direction take you closer toward your goal.

If it is some time since you used the Guide to Low Risk Drinking, perhaps it is time to revisit the Guide to strengthen your commitment to changing your drinking.