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Step 1
Sit at a table away from the bar when you go out for the night. If you are at a party, the same applies. You need to physically separate yourself from the area where drinks are obviously available. Stake out your place early and keep busy socializing.
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Step 2
Order food and a non-alcoholic drink to start the night. You are likely to decrease your alcohol intake if you have a full stomach and have begun the evening without drinking. Be especially careful not to have an alcoholic beverage before you leave the house, as this may start you on a pattern for the night.
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Step 3
Take a friend with you to parties to ease nerves and help you stay away from refills. Many people are more likely to drink in excess at social events where they feel ill at ease. Remember, the alcohol may relieve your anxiety, but you are likely to suffer greater consequences, such as embarrassing yourself and others if you drink heavily.
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Step 4
Pour half your canned or bottled beer into a glass and nurse it. Don't let wait staff pressure you into buying more. Tell friends ahead of time how much you plan to drink so they won't encourage you to "take another shot" or "have another beer."
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Step 5
Schedule for yourself occasional weekend events that don't include alcohol. Determine a certain number of days in each month in which you will not engage in any drinking, and stick to the plan.
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Step 6
Keep a record of each date you drink and how much you drink during that time. When a person "sees" how much he is consuming, it provides an effective motivation for reducing alcohol intake.
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Step 7
Suggest games and activities to distract you from the alcohol during social occasions. Keeping your mind and hands active will help you stay away from the cocktails. Bring along board or video games, if your host approves. You can also play old standbys, such as charades or "I Spy."
