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Recovering from a drinking episode when your goal is to quit

Nine practical tips

  1. Get right back on track. Stop drinking—the sooner the better.
  2. Remember, each day is a new day to start over. Although it can be unsettling to slip, you don't have to continue drinking. You are responsible for your choices.
  3. Understand that setbacks are common when people undertake a major change. It's your progress in the long run that counts.
  4. Don't run yourself down. It doesn't help. Don't let feelings of discouragement, anger, or guilt stop you from asking for help and getting back on track.
  5. Get some help. Contact your counselor or a sober and supportive friend right away to talk about what happened, or go to an AA or other mutual-help meeting.
  6. Think it through. With a little distance, work on your own or with support to better understand why the episode happened at that particular time and place.
  7. Learn from what happened. Decide what you need to do so that it won't happen again, and write it down. Use the experience to strengthen your commitment.
  8. Avoid triggers to drink. Get rid of any alcohol at home. If possible, avoid revisiting the situation in which you drank.
  9. Find alternatives. Keep busy with things that are not associated with drinking.

For additional support, see the modules on drink refusal skills and handling urges to drink.

Take it with you - [screenshot of Rethinking Drinking cover] - Download or Order this 16-page booklet, Rethinking Drinking: Alcohol and your health
Take it with you

The 16-page booklet, Rethinking Drinking: Alcohol and Your Health

Is your "lite" beer light in alcohol?

Not necessarily. Although they have fewer calories, many light beers have almost as much alcohol as regular beer—about 85% as much, or 4.2% versus 5.0% alcohol by volume, on average.

Check the alcohol content of your beverage. Malt beverages are not required to list their alcohol content on the labels, so you may need to visit the bottler's Web site.

See What's a standard drink?

How many "drinks" are in a bottle of wine?

A typical 25-ounce (750 ml) bottle of table wine holds about 5 "standard" drinks, each containing about 5 ounces. This serving size of wine contains about the same amount of alcohol as a 12-ounce regular beer or 1.5 ounces of 80-proof spirits.

Get to know what 5 ounces looks like by measuring it out at home. That way you can estimate how many standard drinks you're being served in a restaurant or bar that uses large glasses and generous serving sizes.

See What's a standard drink?

Mixing alcohol with certain medications can cause nausea, headaches, drowsiness, fainting, a loss of coordination, internal bleeding, heart problems, and difficulties in breathing. Alcohol can also make a medication less effective. For more information, see Harmful Interactions: Mixing Alcohol with Medicines.

Examples of medical conditions for which it's safest to avoid drinking include liver disease (such as from hepatitis C), bipolar disorder, abnormal heart rhythm, and chronic pain.

Among the dangers of underage drinking:

Even moderate amounts of alcohol can significantly impair driving performance and your ability to operate other machinery, whether or not you feel the effects of alcohol.

Heavy drinking during pregnancy can cause brain damage and other serious problems in the baby. Because it is not yet known whether any amount of alcohol is safe for a developing baby, women who are pregnant or may become pregnant should not drink.

Highest risk

About 50% of people who drink in this group have an alcohol use disorder.

Increased risk

This "increased risk" category contains three different drinking pattern groups. Overall, nearly 20% of people who drink in this category have an alcohol use disorder.

Low-risk drinking

Only about 2% of drinkers in this group has an alcohol use disorder.

A U.S. "standard" drink contains about 0.6 fluid ounces or 14 grams of "pure" alcohol. That's the amount in 12 ounces of regular beer, 5 ounces of table wine, or 1.5 ounces of 80-proof distilled spirits.

Low risk drinking levels - On any single day: Men, no more than 4 drinks on any day. Women, no more than 3 drinks on any day. Per week: Men, no more than 14 drinks per week. Women no more than 7 drinks per week.

Distilled spirits include vodka, whiskey, gin, rum, and tequila.

Light to moderate drinking

Heavy or at-risk drinking

Low-risk drinking

Men: No more than 4 drinks on any day and no more than 14 per week

Women: No more than 3 drinks on any day and no more than 7 per week

People with a parent, grandparent, or other close relative with alcoholism have a higher risk for becoming dependent on alcohol. For many, it may be difficult to maintain low-risk drinking habits. For more information, see A Family History of Alcoholism: Are You at Risk?

Pace yourself: It's best to have no more than one standard drink per hour, with nonalcoholic "drink spacers" between alcohol beverages. On any day, stay within low-risk levels of no more than 4 drinks for men or 3 for women. Note that it takes about 2 hours for the adult body to completely break down a single drink. Do not drive after drinking.

For comparison, regular beer is 5% alcohol by volume (alc/vol), table wine is about 12% alc/vol, and straight 80-proof distilled spirits is 40% alc/vol.

The percent alcohol by volume (alc/vol) for distilled spirits is listed on bottle labels and may be found online as well. It is half the "proof," such that 80-proof spirits is 40% alc/vol.

Convert proof to alc/vol

Enter in the proof of the alcohol in the left field to automatically calculate the alc/vol.


  
 

Convert to fluid ounces

Enter in the measurement in milliliters in the left field to automatically calculate the amount in fluid ounces.