Full Description
Interested in cutting down on your drinking without giving it up altogether? This encouraging, science-based book can help make that goal a reality. Distinguished clinician-researchers William R. Miller and Ricardo F. Munoz have spent more than 40 years studying whether moderation works, who it works (and doesn't work) for, and how to achieve it. They give you tools to evaluate your alcohol consumption, decide what changes you want to make, and create a doable plan of action. Learn new ways to enjoy social events, defuse tension and stress, and cope with difficult emotions--with or without a glass in hand. The updated second edition incorporates the latest scientific data and features a new chapter on mindfulness. Helpful forms and worksheets can be downloaded and printed in a convenient 8 1/2 x 11 size.
Contents
I. Introduction1. Thinking about Drinking2. Why Change?3. Is Moderation for You?II. When You Drink4. Getting Started5. Keeping Track6. Taking Charge7. Slowing Down8. Refusing Drinks9. Affirming Your Progress10. Moving AlongIII. Before You Drink11. Discovering your Triggers12. Places13. People14. Days and Times15. Feelings16. Other Triggers17. Summary: Before You DrinkIV. Instead of Drinking18. Relaxing19. Self-Talk20. Pleasant Activities without Alcohol21. Coping with Negative Moods and Depression22. Self-Concept23. Sleeping Well24. Mindfulness 25. Managing Anxiety and Fear26. Being Assertive27. Relating to Others28. Living "As If"V. How Are You Doing?29. If Moderation Isn't Working for You30. Sources of HelpAppendix A. The Wrath of Grapes: Reasons for ConcernAppendix B: An Inventory of Alcohol-Related Problems Appendix C: Tables for Estimating Blood Alcohol Concentration (BAC) Going Further: Recommended Resources
