Controlling Your Drinking, First Edition Tools to Make Moderation Work for You

by Miller, William R.; Muñoz, Ricardo F.

• ISBN13: 9781572309036
• ISBN10: 1572309032
• Edition: 1st
• Format: Paperback
• Copyright: 2004-11-13
• Publisher: The Guilford Press

Summary

This is a book for anyone who's worried about needing a third glass of wine to fall asleep; anyone who loves TGIF celebrations but hates missing his or her child's Saturday-morning ball game; and anyone who knows he or she won't lose weight unless martinis are given up along with the fettuccine Alfredo. Studies indicate that 10% of Americans--nearly 30 million of us--drink more than we should. Based on 30 years of research, William Miller and Ricardo Mu¤oz argue that for many people abstinence isn't the only healthy alternative. Controlling Your Drinking shows readers how to become moderate drinkers by making small changes in everyday behavior. Miller and Mu¤oz avoid labels and moralizing as they outline a simple, pragmatic, and adaptable plan for achieving the results you want. With nearly three dozen trials showing a successful outcome for 63% of participants, their method has been tested like no other--and proven to be effective. Balancing a compassionate, hopef

Author Biography

William R. Miller, PhD, is Distinguished Professor of Psychology and Psychiatry at the University of New Mexico. The author of numerous books, including <i>Motivational Interviewing</i> and <i>Quantum Change</i>, he conducts research that focuses on providing a broader and more effective range of treatment approaches for people with alcohol and other drug problems. He is also well known for his work on the integration of spirituality and psychology. He lives in Albuquerque, New Mexico.

Ricardo F. Muñoz, PhD, is Professor of Psychology in the Department of Psychiatry, University of California, San Francisco, and Chief Psychologist at San Francisco General Hospital. His major areas of expertise are the prevention and treatment of depression, and how depression affects substance use, including smoking. He has coauthored several books, including <i>Control Your Depression</i> and <i>The Prevention of Depression.</i>

Table of Contents

PREFACE	ix
ACKNOWLEDGMENTS	xiii
PART I. INTRODUCTION
1. THINKING ABOUT DRINKING	3	(6)
2. WHY CHANGE?	9	(6)
3. IS MODERATION FOR YOU?	15	(14)
PART II. WHEN YOU DRINK
4. GETTING STARTED	29	(14)
5. KEEPING TRACK	43	(10)
6. TAKING CHARGE	53	(3)
7. SLOWING DOWN	56	(6)
8. REFUSING DRINKS	62	(3)
9. AFFIRMING YOUR PROGRESS	65	(9)
10. MOVING ALONG	74	(5)
III. BEFORE YOU DRINK
11. DISCOVERING YOUR TRIGGERS	79	(3)
12. PLACES	82	(3)
13. PEOPLE	85	(3)
14. DAYS AND TIMES	88	(3)
15. FEELINGS	91	(3)
16. OTHER TRIGGERS	94	(5)
17. SUMMARY: BEFORE YOU DRINK	99	(8)
PART IV. INSTEAD OF DRINKING
18. CHANGING YOURSELF BY LIVING "AS IF"	107	(4)
19. MAINTAINING YOUR MINIMUM DAILY REQUIREMENT OF PLEASANT ACTIVITIES	111	(3)
20. TALKING CARINGLY AND WISELY TO YOURSELF	114	(4)
21. SLEEPING WELL	118	(7)
22. RELAXING	125	(6)
23. MANAGING ANXIETY AND FEAR	131	(8)
24. COPING WITH NEGATIVE MOODS AND DEPRESSION	139	(11)
25. MAINTAINING A POSITIVE SELF-CONCEPT	150	(7)
26. BEING ASSERTIVE	157	(6)
27. RELATING TO OTHERS	163	(10)
PART V. HOW ARE YOU DOING?
28. WHEN ABSTINENCE SEEMS LIKE THE BEST CHOICE FOR YOU	173	(9)
29. SOURCES OF HELP	182	(7)
APPENDIX A. THE WRATH OF GRAPES: REASONS FOR CONCERN	189	(4)
APPENDIX B. AN INVENTORY OF ALCOHOL-RELATED PROBLEMS	193	(2)
APPENDIX C. TABLES FOR ESTIMATING BLOOD ALCOHOL CONCENTRATION (BAC)	195	(18)
NOTES	213	(4)
BIBLIOGRAPHY	217	(4)
INDEX	221	(5)
ABOUT THE AUTHORS	226