Moderate Drinking

In this modern Western society drinking is normal and culturally acceptable and with the many pressures of work & home life it’s easy to drink more alcohol than is healthy. Sometimes  it’s quite easy  to slip into the behaviour of drinking excessively without even noticing. There are some people that they  drink too much (5 or more units) on just one single occasion, which is known as binge drinking, and others simply drink too often and/or too much in general. And of course there are people who do both. Learning to moderate your drinking can help you enjoy alcohol without the nasty health issues.

What do the guidelines recommend?

For healthy men and women, drinking no more than two standard drinks on any day reduces your risk of harm from alcohol-related disease or injury over a lifetime.

Drinking no more than four standard drinks on a single occasion reduces the risk of alcohol-related injury arising from that occasion.

What is a moderate drinker and how do moderate drinker’s behave?

A Moderate Drinker:

  • Considers an occasional drink to be a small, though enjoyable, part of life.
  • Has hobbies, interests, and other ways to relax and enjoy life that do not involve alcohol.
  • Usually has friends who are moderate drinkers or non-drinkers.
  • Generally has something to eat before, during, or soon after drinking.
  • Usually does not drink for longer than an hour or two on any particular occasion.
  • Usually does not drink faster than one drink per half-hour.
  • Usually does not exceed the .055% BAC moderate drinking limit.
  • Feels comfortable with his or her use of alcohol (never drinks secretly and does not spend a lot of time thinking about drinking or planning to drink).
  • Strictly obey local laws regarding drinking and driving.
  • Does not drink in situations that would endanger yourself or others.
  • Does not drink every day. We suggests that you abstain from drinking alcohol at least 3 or 4 days per week.
  • Women drink no more than 3 drinks on any day, and no more than 9 drinks per week.
  • Men drink no more than 4 drinks on any day, and no more than 14 drinks per week.

depression anxiety & drinking

What are the health risks?

The health risks that accumulate over a lifetime from alcohol increase progressively – this means that the more you drink, the greater the risk.

We all know that drinking in excess can affect your liver, but did you also know it can cause brain damage, heart disease, high blood pressure and increases your risk of many cancers. Drinking can increase your risk of injury, violence, falls and accidental death. Who hasn’t worried about being breath tested the morning after? Perhaps, saying or doing something when you’re not in complete control that you later regret?

Hypnotherapy and Mindfulness-based CBT can help you take back control

It is possible to drink at a level that is less risky, while still having fun? There are a number of things you can do to make sure you stay within low risk levels and don’t get to a stage where you are no longer capable of controlling your drinking. So how can Hypnosis and counselling help you?

Hypnosis can help you learn to:

  • Set limits for yourself and stick to them
  • Drink alcohol more slowly and appreciate it more
  • Try alternative low alcohol or non- alcoholic drinks
  • Stop cravings, and compulsive reactions
  • Be aware of triggers and circumstances which lead to over drinking
  • Make small manageable steps towards change and review progress regularly
  • Change your thoughts and attitude towards drinking to end self sabotaging behaviour
  • Learn to STOP after a couple of drinks and feel satisfied


Heather can help you to become a moderate drinker. Heather uses a harm reduction guide to moderating, where you set your own goals. Most people aim for a few alcohol free days per week and moderate drinking the rest of the time. many people benefit from a period of a month alcohol free to re-set their system, give the body a break before they change their relationship with alcohol permanently. Some drinkers will need to cut down before they stop and/or seek medical assistance before they do this. If you haven’t had an alcohol free day for a while, if you drink more than 5 units regularly you will need to tapper off alcohol before you stop.

Please call Heather or your GP for an assessment before you cut down or stop on 0405 821880.

Control drinking

The Lotus Centre has practitioners in Clinical Hypnotherapy, NLP, Life Coaching & Mentoring, Clinical Psychology and counselling. We are based in Brookvale / Manly / Warringah and servicing the Northern beaches area. We can help you make those lasting changes you desire to live your life to its fullest potential. 


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