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Reducing Harm When Drinking

The below strategies are meant to lower a person’s chances of hurting themselves (or others) with their drinking. What this looks like in action will vary from person to person. Pick the strategy or stragies that will work for you and that you know you can implement easily.

• Buy less so you use less. Buying large amounts of alcohol may be cheaper, but you could end up using more than you want to simply because it’s there.
• Set a time limit before you start. If you choose, say, to stop drinking at midnight, set the alarm on your phone to remind you of your plan.
• Eat a meal before you start, and avoid snacking on salty foods, as they will make you thirsty.
  • Eat a meal that includes protein and carbohydrates, e.g. chicken or pizza before and when you are drinking. The alcohol will be absorbed more slowly. Note: Eating before or while drinking helps to control how fast alcohol enters your bloodstream, but it will not protect you from the effects of excessive drinking.
• Be well hydrated before you start drinking.
  • If you have plenty of water in your system, it will keep you from feeling thirsty so you will drink more slowly. This in turn means you can drink less and avoid the harms that come with drinking too much.
  • When thirsty, drink water or have a non-alcoholic drink before using alcohol.
• Drink at your own pace. Don't feel pressured to keep up with others around you. Remember: everyone's body processes alcohol differently.
• Pace your drinks, put the glass down between each sip; take smaller sips.
  • If you hold on to your glass, you tend to drink more. Take small sips occasionally rather than gulping your drink. It takes about one hour (more for women) for your liver to metabolise one standard drink.
  • Try using a smaller glass, dilute your alcoholic drinks or switch to a lower alcohol drink.
• Alternate your alcoholic drinks with non-alcoholic drinks.
  • Drinking non-alcoholic drinks slows down your alcohol drinking rate. When you have a glass of wine get a glass of water too or alternate between a soft drink, water or fruit juice and spirits, sipping both.
  • Be aware of what percentage of alcohol is on the can/bottle before having a drink.
• Avoid drinking in rounds, or keeping up with others. Alternatively, buy your own drinks or one round and then go solo; buy your own drinks from then on.
• Avoid pregaming.
• Avoid drinking games or play with water instead.
• Avoid shots of liquor.
• Measure your drinks and set a limit.
  • Know how many standard drinks you are drinking.
  • At home, pour a standard drink and compare that with what you are drinking. Set yourself a limit about what you will drink when you are out.
• Count or track your drinks.
  • Place bottle can tabs in your pocket.
  • Use your phone to keep track.
• Have a plan for getting home safely.
• Buddy up and tell a friend your plan. Ask them to help you stick to your plan.

Reducing harm when using cannabis

• If you are predisposed to psychiatric conditions such as depression or anxiety, avoid cannabis use altogether. While it at first it may seem to relieve symptoms, over time it actually may make them worse.
• Buy less so you use less. Buying large amounts of cannbis or constantly having cannabis on hand could mean you end up using more frequently than you want to simply because it’s there.
• Try a small amount first. Some strains of cannabis may have higher THC content than others.
• When using edibles, go slow and start with very small quanties. It can take between 30 and 60 minutes for the effects of the THC to be felt and these effects can be felt for much longer.
• Regulary take a cannabis break of at least two weeks in duration to allow your body to reset itself and to lower your tolerance level. The University of Vermont is a great resource to help you navigate taking a break.
• Keep tabs on your motivation and regularly ask yourself if there have been any shift in how you feel about daily or long-term goals you have set for yourself. Chronic use of cannabis can cause long-term problems with motivation that many do not pay attention to at first.
• Reduce your frequency of use. Avoid using cannabis daily or multiple times a week. Daily use can signifcantly increase your risk of experiencing some of the negative effects associated with Cannabis Use Disorder (CUD) such as impaired cognitive function, impaired brain development, lack of motivation, increased tolerance, etc.
• Avoid mixing cannabis with alcohol or other drugs. 
• Avoid using large or highly concentrated amounts.
• Never drive while you are under the influence of cannabis, as it impairs brain functions such as motor coordination, decision-making, etc.
• If you begin to have trouble controlling your use, or notice that you are craving it much of the time, try to stop and seek out additional support, if needed.