Do I really need to be sober?

Alright, thinking about giving your drinking an overhaul? That's awesome! But now you might be wondering: take it down a notch or ditch it completely?  This is a totally personal call, there's no right or wrong answer.  A good idea might be to chat with your doctor, therapist, or even a close friend you trust. They can help you figure out which path might be smoother for you.

Before diving into moderation tips, consider these resources:
  • Watch videos about substance abuse stages to see if moderation aligns with your goals.
  • If you're struggling with addiction, therapy is key. Many therapists and approaches exist, so don't give up if one doesn't work - find the right fit for you.

TIME TO CHECK YOUR DRINKING?

Rethinking Drinking
https://www.rethinkingdrinking.niaaa.nih.gov
​Do you enjoy a drink now and then? Many of us do, often when socializing with friends and family.  For anyone who drinks, this site offers valuable, research-based information. Letʼs take a look at your drinking patterns and how they may affect your health. Rethinking Drinking can help you get started.

Can you moderate?
(Video is about 6 minutes)
If you suspect that alcohol may be becoming a concern in your life, it's crucial to address it before it escalates. Amber Hollingsworth is here to give you advice.
(Video is about 5 minutes)
​Alcoholism, or alcohol use disorder, is a chronic disease that progresses through 3 distinct stages. Curious about these stages of alcoholism? You need to watch this...

TAPERING OFF ALCOHOL

So, you checked out those videos on your alcohol habits, right? Great start! Now, let's talk about quitting or cutting back. There are more videos on this page about withdrawal and detox. Watch them to see if you can go it alone, or if you might need a doctor's help.
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Here's the thing: while you watch, jot down some ideas on how to cut back on your drinking. Grab a pen and paper, or use your phone's notes! There are also cool apps and support groups out there to help you on your journey. We have listed some below to make it easy for you! But listen up, if these tips feel overwhelming, don't be afraid to consider therapy. It can be a game-changer for sticking with your goals in the long run. 
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Whether you drink alcohol to relieve stress, fight social anxiety or because it’s hard to stop once you start, Dr. Weiner has three concrete tips on cutting back mindfully.
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​The lower your weekly consumption of alcohol, the lower your lifetime risk of an alcohol related illness. This video is a guide on how to safely cut down your alcohol consumption.
(Video is around 5 minutes)
​In this video she shows you an easy and relatively painless way to reduce the amount that you drink. 
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In first part of this video she shows you how to reduce your alcohol intake, and in this video what to do next.
If you are looking for additional information on tapering or cutting back your consumption consider these resources:

Healthline
https://www.healthline.com/health/alcoholism/tapering-off-alcohol

The Recovery Village
www.therecoveryvillage.com/alcohol-abuse/alcohol-taper/

Cleveland Clinic
https://health.clevelandclinic.org/how-to-stop-drinking

Types of Moderation Techniques
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There is an organization that's called Moderation Management.  Those with mild alcohol use disorders sometimes can learn how to drink moderately.
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Hear from Ria Health Psychiatrist Dr Paul Linde on what harm reduction for alcohol addiction is, and how it can help people who struggle with alcohol use disorder.

Groups to help you moderate

A listing of organizations that provide information and guidance, is provided below.  These methods are a bit controversial in some realms of the sobriety world, but have proven beneficial for some. This is a personal choice and one that must be weighed with the risks of the person's addiction and chances of survival. We truly believe that counseling and perhaps therapies such as CBT and DBT still should be part of the recovery process. No endorsements or recommendations are intended.  We may give our personal opinion if we have real world experience but this listing is for informational purposes only.   It is up to you to determine appropriate professional care for yourself or your loved one.

​The Foundation for Advancing Alcohol Responsibility
https://www.responsibility.org
The Foundation for Advancing Alcohol Responsibilty is supported by nine of America's top distillers. The foundation's National Advisory Board and their partners are guiding a lifetime of conversations about alcohol responsibility across all 50 U.S. states and in Washington, D.C.
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HAMS Harm Reduction for alcohol
https://hams.cc
Struggling with drinking? HAMS can help! This free, peer-led support group offers info and encouragement for anyone wanting to change their drinking habits.  They offer help through online forums, chats, email, and even live meetings

One Year No Beer
https://www.oneyearnobeer.com/
Designed for entrepreneurs, leaders, and high-achievers looking to transform their health, relationships and business by changing their relationship with alcohol in just 8 weeks.
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Moderation Managment 
https://moderation.org
MM is not the right choice for every problem drinker, they recognize this and fully support their members who choose abstinence in their MMabsers Listserv community or MMAbsers Private Facebook Group. In fact they claim, many of their abstinent members believe it would have taken them much longer to accept abstinence as the right path for them, if they hadn’t attempted moderation with the support of the MM community first. 

​Sinclair Method
https://www.sinclairmethod.org
 A spiritual component as well. The root of alcoholism needs to be discovered and addressed.  
The Sinclair Method for Alcohol Use Disorders is an evidence-based treatment for problematic drinking developed by Dr. John D. Sinclair. Unlike traditional treatments that require complete abstinence from alcohol, the Sinclair Method allows you to continue drinking alcohol at the beginning of treatment.
(Video is about 9 minutes)
​Even small amounts of wine, beer or liquor are bad for your health, according to the latest science. We’re not telling you what to do - but there are tricks and techniques to monitor and maybe change your own drinking habits. Sheena and Dr. Alok Patel are also here to explain the ways that alcohol affects your body. 
(Video is about 2 hours)
This episode takes a deep dive into how alcohol affects your brain and body, from single drinks to long-term use. We'll explore how it changes your thinking, mood, and health, even at low-to-moderate levels. By understanding the science, you can make informed choices about alcohol consumption.

apps to Help you Moderate

Drink Control App
drinkcontrolapp.comhttps://drinkcontrolapp.com/
DrinkControl tracks your alcohol intake in glasses, bottles or cans and converts them into standard units of alcohol. App lets you know when you go over the limit set by moderate drinking guidelines, and how much money you've spent and calories consumed with your drinks.

Sober Buddy
https://yoursoberbuddy.com/
Whether you're just starting out, or have been sober for awhile - with their community by your side, those once-distant goals become achievable milestones. They're with you in every struggle, every victory, offering the solidarity and resources essential for real progress.

Sunnyside
 https://www.sunnyside.co/www.sunnyside.co
An evidence-based system to help you make changes to your drinking that last, whether you want to drink less, or eventually quit.

Soberlink
https://www.soberlink.com/healthcare/alcohol-addiction-recovery
Studies show that monitoring in early recovery can help improve outcomes. Soberlink's remote recovery technology empowers people in the fight against alcohol addiction.

​Hello Sunday Morning/Daybreak
https://hellosundaymorning.org/daybreak-int/
Whether that means abstaining, taking a break, or simply understanding how to have a healthy relationship with alcohol, we’re here to support you and your choice.