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Alcohol is part of our culture. It can make it easier to meet people, enhance the pleasure of a good meal, or take the edge off after a hard day. For most people, drinking remains at a manageable level where it does not detract from the rest of their lives. For some, however, alcohol does more harm than good. These problem drinkers may not suffer from the loss of control that full-blown alcoholics do, but drinking still disrupts their lives. For example:

• It takes up too much time. Does drinking win out over other activities, like spending time with non-drinking family and friends or engaging in hobbies that you used to enjoy? Does almost all of your leisure time involve drinking or smoking?
• It costs too much. Do you spend too much on your drinking? Do you buy things that you wouldn't have bought sober?
• It affects your work. Do you get to work late after a night of drinking? Are you less productive when you do arrive? Do your coworkers see you as a heavy drinker?
• It affects your judgment. Have you done something while drinking that you later regretted, such as arguing or fighting, unsafe sexual encounters, or embarrassed yourself in public?
• It affects your health. Do you have health conditions that are exacerbated by drinking, such as diabetes or high blood pressure?
• It has legal consequences. Have you been arrested for public drunkenness or driving under the influence?
• Family and friends may have said something about your drinking too much, either directly to you or among themselves. Sometimes, however, nothing is said. This "open secret" is actively avoided in conversation, as if everybody feels too embarrassed or uncomfortable to bring it up. The fact that it is such a sensitive subject strongly suggests that your drinking is affecting your life, perhaps in ways that you are not yet fully aware.

It can sometimes be difficult to admit that we have a problem. Whenever the idea crosses our minds, we may come up with reasons why it's not true. For example, people who drink too much may convince themselves (and others) that it isn't a problem because they are still doing reasonably well at work. Or they may get angry and criticize someone else, deflecting attention away from themselves. We play these kinds of tricks on ourselves because it's easier than confronting a behavior that has gone out of control. However, if you can be completely honest, it all boils down to one question.

Would you be better off if you drank less?

If you come to the conclusion that drinking causes more problems than it's worth, it's time to do something about it. The first step in making a change for the better is to identify those situations that lead to drinking too much or for the wrong reasons. This could be certain people, places, or circumstances-for example, during happy hour or after a bad day. Or it may be that certain feelings are less painful when under the influence. A friend or family member may be able to help you look objectively at your drinking habits.

Once you are clear on when you drink too much, you have the power to make changes. For example, you can drink more responsibly by:

• Making a conscious decision to have a drink, rather than reaching for one out of habit. For example, by waiting ten minutes when the urge to drink arises, you can determine how much you really want it.
• Limiting yourself to a specific number of drinks per night and/or week.
• Having a soft-drink after each alcoholic beverage, or maybe even two soft-drinks per alcoholic beverage.
• Paying attention to how much alcohol mixed drinks contain, especially when mixing them yourself.
• Avoiding or limiting your time in situations where you are likely to over-drink. If you still need to, or choose to, put yourself in these situations, it may be best to avoid the first drink if it will lead to too many subsequent drinks. For example, if you know that you are likely to over-drink at the company holiday party, then stick to soft-drinks right from the beginning.

Some people need encouragement to drink less. You may want to start by confiding in family or friends. You may want assistance from them or you may just want someone to listen. Let them know what you are looking for from them-and what you're not (e.g., reasons why you shouldn't cut back, counseling, someone to "keep an eye on you", etc.).

You may also want more specific help. A psychologist can help you analyze your drinking pattern. If you decide that you want to drink less, a psychologist can help you discover the motivation behind the drinking and provide more constructive ways to deal with those feelings. For example, if you drink to relax after a hard day, speaking with a psychologist can help you learn better ways of responding to stress. Best of all, the gains that you make in therapy will likely benefit other parts of your life, too.

Many people find Alcoholics Anonymous helpful. The cost is minimal and it's a great opportunity to speak with people in a similar position. You can find them on the web at www.alcoholics-anonymous.org. Another, less spiritual alternative is Rational Recovery. Contact them at (216) 292-0220 or www.smartrecovery.org. Whereas the previous two groups focus on abstinence, Moderation Management also offers the option of continued drinking but at regulated levels. Contact them at (888) 561-9834 or www.moderation.org.

We all have choices to make in our lives, and how much to drink is one of them. If your drinking is doing more harm than good, it may be time to do something about it.

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