- Play sports (basketball, football, soccer, tennis, etc.)
- Watch a movie
- Make over (paint nails, massage, style hair, etc.)
- Go swimming
- Read a book
- Write a song
- Play an instrument
- Go to mall
- Ride a bike/skateboard
- Walk the dog
- Make movies
- Build something (tree house, skate ramp, etc.)
- Hang out with positive friends
- Find alternatives. If drinking has occupied a lot of your time, then fill free time by developing new, healthy activities, hobbies, and relationships, or renewing ones you’ve missed. If you have counted on alcohol to be more comfortable in social situations, manage moods, or cope with problems, then seek other, healthy ways to deal with those areas of your life.
- Avoid "triggers." What triggers your urge to drink? If certain people or places make you drink even when you don’t want to, try to avoid them. If certain activities, times of day, or feelings trigger the urge, plan something else to do instead of drinking. If drinking at home is a problem, keep little or no alcohol there.
- Plan to handle urges. When you cannot avoid a trigger and an urge hits, consider these options: Remind yourself of your reasons for changing (it can help to carry them in writing or store them in an electronic message you can access easily). Or talk things through with someone you trust. Or get involved with a healthy, distracting activity, such as physical exercise or a hobby that doesn’t involve drinking. Or, instead of fighting the feeling, accept it and ride it out without giving in, knowing that it will soon crest like a wave and pass.
- Know your "no." You’re likely to be offered a drink at times when you don’t want one. Have a polite, convincing "no, thanks" ready. The faster you can say no to these offers, the less likely you are to give in. If you hesitate, it allows you time to think of excuses to go along.
- Saying, "No thanks." - Be confident in your response and try not to sound offensive. Letting them know that you are sure in your answer the first time will prevent them from continuing to ask you.
- Give a reason for excuse - Tell them why you choose not to participate. "No thanks, I don’t smoke."
- Repeated refusal - Continue to stick with your answer. No matter how many times they ask you continue to stand your ground. It will only take them a couple of times for them to realize you mean it when you say no.
- Walking away - walk away from situations that become uncomfortable for you. If they ask you to join say "no thanks" while you walk away.
- Change the subject - Change the focus to something more positive. "Hey, let’s smoke some pot." "No, let’s play basketball instead."
- Avoid the situation - Try to stay away from places that you know drugs will be present.
- Strength in numbers - Hang out with nonusers. Especially at places where you know that drugs and alcohol are present.
STUDENTS
People drink for different reasons. Stress, boredom, or just to fit in are among the top reasons that teenagers drink. Below are some answers to questions you may have with regards to drinking.
I drink when I have a bad day. What else could I do instead?
Today’s world is tough. Stress from school, jobs, and personal issues seem to fill our everyday lives. With advertisments, movies, and even family displaying alcohol as the main coping skill it is often hard to realize the dangers of using alcohol as a coping skill or to turn to other coping skills when in need. Alcohol is a depressant and cannot solve life’s problems. In fact it will often make things more difficult. When life gets hard, as it most certainly will, remember that there are tons of other options to help cope. Below is a list that was created by other students that give other options to help you cope with stress, boredom, or frustration.
Add your own favorite things to the list!
How do I stop drinking?
If you want to quit drinking, the strategies below can be helpful, and you can add your own at the end. Check off two or three to try in the next week or two.
What is the best way to say no?
