WHO IS A CONTROLLED DRINKER?

1. Has experienced significant life problems related to his/her use of alcohol
2. Has recognized the need for greater control over drinking
3. Has decided to select a middle course between abstinence and excessive drinking by setting special limits for drinking.
4. Has learned appropriate methods for self-control of drinking
5. Has effectively applied these methods.
 

DO NOT TRY CONTROLLED DRINKING IF YOU ARE CURRENTLY ABSTAINING
SUCCESSFULLY, OR LOSE CONTROL OF YOUR BEHAVIOR EVERY TIME OR ALMOST EVERY TIME WHEN YOU DRINK EVEN MODERATE AMOUNTS OF ALCOHOL, OR IF YOU ARE OR HAVE BEEN PHYSICALLY ADDICTED TO ALCOHOL.

SIMPLE STEPS.

1.  Eat before and during drinking.
However, eating before drinking can only slow the journey of alcohol into your body.

2. Drink moderately.  Set limits for yourself.

3. Count the drinks your consume.

4. Space your drinks; slow down your consumption.; delay your drinking

5. Refuse drinks; be willing to say " no thanks"

6. Reinforce your success; give yourself non drinking rewards when you do cut back.

7. Identify factors which influence your drinking:
a. The people you are with.
b. The place where you are drinking.
c. The time and day.
d. Hunger and thirst
e. How much money or alcohol you have.
f. What you are doing besides drinking.
g. How you are feeling.
 

Common factors:

1. drinking after work, especially after hard days
2. drinking after a stressful or emotional experience
3. drinking beer from barrels, kegs, or pitchers
4. drinking from the bottle (except for beer)
5. drinking during automatic or boring activities
6. drinking during or with rewarding activities
7. drinking with heavy drinkers
8. drinking when thirsty or hungry
9. drinking with those who pressure you to drink faster or more
10. drinking "the usual" in the usual place
 

NEW SKILLS TO LEARN

1. How to relax without drinking,
2. Able to overcome discomfort and fears
3. Able to deal with sadness
4. How to maintain a positive self concept
5. Able to be assertive
6. How to relate to others without being under the influence
7. Able to use your mind and talents creatively
8. Reward yourself constructively
9. Talk to yourself  intelligently and constructively
10. Able to sleep well
11. Feel in control
12. Feel relaxed
13. Follow through with your plans

**  "How to Control Your Drinking"  W.R. Miller & R. Munoz  1982

ALCOHOL CONSUMPTION LIMITS
An individual may be at risk for alcohol-related problems if alcohol
consumption is:
Men: greater than 14 drinks per week, or greater than 4 drinks per occasion
Women: greater than 7 drinks per week, or greater than 3 drinks per occasion
       (U.S. Department of Health & Human Services)

OCCUPATIONAL HAZZARDS WITHIN THE WORLD OF MUSIC

The life of the working musician certainly has many positives, but there are also many dangers.  Terrible working hours, awful working conditions, environments which encourage the use of alcohol, long stints away from family and friends, a time schedule so different from
the average, constant demand for high quality performance, being exposed to unhealthy conditions like smoke filled rooms, time pressures and family and friends who don't understand the music business.  All of these factors set the stage for a high emotional casualty rate.

WHEN DOES CHEMICAL USE TAKE PLACE?

The mis-use of any substance is more likely to occur when the
following conditions are in place:

HUNGRY: When there is an energy low point, turning to substances rather than nourishing  food is quite common.

ANGRY: High emotions of any sort can set the stage for chemical use. Being emotionally  out of sorts is not pleasant.

LONELY: Being alone in fact or in your mind is a very difficult and upsetting situation.  Chemicals dull the pain.

TIRED: Physical fatigue is not a pleasant situation, especially if you want to sleep but are having difficulty falling asleep.

By avoiding the HALT conditions, chemical mis- use can often be averted.  As you are
more in tune with yourself, it is easier to take care of HALT situations in more
constructive way.
 

WHO IS A PROBLEM DRINKER?

Many people have a friend or relative whose drinking is adversely affecting their life.
One in ten drinkers will develop an alcohol problem and one half of them will do so
before they are 25 years old.

Indications of alcohol abuse include:

-increased drinking patterns
-significant personality changes
-drinking at odd times of the day
-drinking alone
-repeated and/or unsuccessful attempts to drink less
-hiding bottles, lying about drinking, phony excuses
-black-outs
-becoming preoccupied with drinking
-achievement of occupational or educational goals deteriorates
-relationships become strained
-financial problems
-increasing health problems
-legal problems
 
 

  A CONTROLLED SUBSTANCE USER HAS:
1. Experienced significant life problems related to his/ her use.
2. Recognized the need for greater control over use.
3. Decided to select a middle course between abstinence and excessive use by setting special use limits.
4. Learned appropriate methods for self-control of use.
5. Effectively applied these methods.

SIMPLE STEPS:
1. Eat before and during use.
2. Set use limits
3. Count the drinks you consume
4. Space your drinks; slow down your consumption.
5. Refuse drinks.  Be willing to say "no thanks"
6. Reinforce your success; give yourself non-drinking rewards.
7. Identify factors which influence your drinking:
  a. The people you are with
  b. The place where you are drinking
  c. The time and day
  d. Hunger and thirst
  e. How much money you have
  f. What you do besides drink
  g. How you are feeling
 

COMMON FACTORS

1. Drinking after work, especially after hard days.
2. Drinking after a stressful or emotional experience
3. Drinking from kegs or pitchers
4. Drinking from the bottle (except for beer)
5. Drinking during automatic or boring activities
6. Drinking during or with rewarding activities
7. Drinking with heavy drinkers
8. Drinking with those who pressure you to drink faster or more
9. Drinking "the usual" in the usual place.
 

NEW SKILLS TO LEARN

1. How to relax without drinking
2. Able to overcome discomfort and fears
3. Able to deal with Sadness
4. How to maintain a positive concept
5. Able to be assertive
6. How to relate to others without being under the influence
7. Able to use your mind and talents creatively
8. Reward yourself constructively
9. Feel in control
10. Feel relaxed
11. Follow through with your plans