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

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

• ISBN13: 9781593850821
• ISBN10: 1593850824
• Edition: 1st
• Format: Hardcover
• Copyright: 2004-11-12
• 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

Ricardo E. Munoz is Professor of Psychology in the Department of Psychiatry, University of California, San Francisco, and Chief Psychologist at San Francisco General Hospital.

Table of Contents

Introduction

Thinking about Drinking

Why Change?

Is Moderation for You?

When You Drink

Getting Started

Keeping Track

Taking Charge

Slowing Down

Refusing Drinks

Affirming Your Progress

Moving Along

Before You Drink

Discovering Your Triggers

Places

People

Days and Times

Feelings

Other Triggers

Summary: Before You Drink

Instead of Drinking

Changing Yourself by Living "As If"

Maintaining Your Minimum Daily Requirement of Pleasant Activities

Talking Caringly and Wisely to Yourself

Sleeping Well

Relaxing

Managing Anxiety and Fear

Coping with Negative Moods and Depression

Maintaining a Positive Self-Concept

Being Assertive

Relating to Others

How Are You Doing?

When Abstinence Seems Like the Best Choice for You

Sources of Help

The Wrath of Grapes: Reasons for Concern ?

An Inventory of Alcohol-Related Problems ?

Tables for Estimating Blood Alcohol Concentration (BAC)

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