Responsible Drinking : A Moderation Management Approach for Problem Drinkers with Worksheet [With 30 Worksheets]

Foreword vii Preface ix Acknowledgments xiii Introduction 1(4) Moderation and the Debate 5(10) Get Ready for a Surprise Summing Up Alcohol's Effects 15(12) General Physical Effects The Power of Belief BAC, Gender, and Weight Differences Tolerance to Alcohol Do Genes Matter? Harmful Health Consequence How Does Alcohol Compare to Other Substances? The Health Benefits of Moderation Environment Matters Summing Up Choosing Your Goal 27(12) Moderation or Abstinence? The Moderate Drinker Summing Up Building the Commitment 39(16) Taking Responsibility Your Assets for Change Your Reasons for Change Positives from Moderation Early Benefits of Moderation Costs of Learning Moderation Making the Commitment Finding the Time Summing Up Taking a Break from Drinking 55(16) Why Do the Thirty? What the Thirty Feels Like Skills for the Thirty and Beyond Why Just Thirty? What If You're Not Ready for a Thirty? Tapering Down Your Drinking Diary Drinking Rules Summing Up General Drinking Control Skills 71(14) Understanding What Is ``Enough'' Thinking Ahead Control Tools for Drinking Situations What's Your Plan? Summing Up Pinpointing Your Drinking Triggers 85(12) Timing Locations Activities People Involved Work-Related Circumstances Financial-Related Circumstances Your Physical State Relations with Others Relationship with Spouse or Significant Other Parents or In-Laws Children Feelings Major Life Events Pattern of Drinking Summarize and Characterize Your Triggers Update Your Rules List Summing Up Managing Your Drinking Triggers 97(20) Social Situations Drinking Alone Habitual Daily Drinking Coping with Negative Emotions Relationships with Others Managing Your Triggers Summing Up Finding More Rewarding Activities 117(12) The Importance of Other Activities Counter Your Triggers Finding Other Activities That Appeal Multiple Benefits of Exercise Get Out of the House Nondrinking Activities Service to Others Finding Time Being Good to Yourself Your Special Needs and Spirituality The Conversion Experience Making Your Plan Summing Up Practicing Moderation 129(12) Update Your Rules and Guidelines Your Diary How Does It Feel to Start? Check Out Your Response to Drinking Watch Out for Special Situations Pay Close Attention Consider Extra Rewards for Yourself Summing Up Coping With Slips and Relapses 141(12) Dealing with Slips Dealing with Relapses Professional Help Maintaining Moderation Summing Up If Moderation Doesn't Work: Routes to Abstinence 153(10) Important Things to Remember in Considering Abstinence So You've Decided Abstinence Is for You: What Now? Summing Up Life Stories 163(26) Terry Alan Lucy Mike Lisa Tony Gretchen Appendix 1 Blood Alcohol Concentration (BAC) Tables 189(14) Appendix 2 Psychological Symptom Inventory (PSI-32) 203(2) Appendix 3 Recommended Reading 205(4) Controlling Use of Alcohol Scientific Background on Alcohol Issues General Self-Change Negative Emotions References 209