Getting Ready Say When Better Health Channel

Making My Own Plan

Some situations can be very hard to not drink in. These are called risky situations. The situations that are risky for drinking too much are different for different people, and there are different ways to prepare for each one.

Start by thinking about what situations are risky for you for drinking too much.

What situations are risky for you?

Certain People

Being with friends

Being with family

Being with work mates

Being with strangers

Being alone

Places

Being at a pub/club/bar

Being at a restaurant

Friend's place

At home

Sports venues

Times

A Friday/Saturday night

Holidays

Christmas/New Year

End of semester

Moods

Feeling angry

Feeling happy

Feeling stressed

Feeling bored

Feeling down

Feeling anxious

Occasions

A party

A wedding

A celebration

Sporting events

Work functions

Barbeques

Other

Smoking

Using other drugs

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Making My Own Plan

Preparing for each of your situations will be different depending on the situation and how you want things to go. Each situation will require its own plan.

Start by focusing on a situation that is coming up soon.

Which of these situations is coming up next:

What can you do before the situation to pepare?

Let people know I'm driving

Eat a good meal before I get there

Make arrangements for how I'll be getting home

Only take enough money for the number of drinks I plan to have

Organise something for the day after that I can't get out of

Let my friends know what I'm planning

Decide what time I'll be leaving and let people know

Get some non-alcoholic drinks to have on hand

Plan another activity that will distract me from drinking

Other:
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Making My Own Plan

Avoiding bad outcomes isn't just about what you do in advance to prepare. It's also about what you do in the situation.

What are some things you can do in this situation to stay in control?

Let people know at the start I'm not drinking

Eat food before drinking

Start with a non-alcoholic drink first

Switch between alcoholic and non-alcoholic drinks

Change to a lower alcohol drink

Keep count of drinks

Avoid getting caught up in shouts and rounds

Say no to unwanted drinks

Keep moving around instead of just sitting and drinking

Switch to water as soon as I start to feel tipsy

Other:
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How confident do you feel that you can stay in control in this situation?

Not Confident

Very Confident

If you're not very confident, you might want to practice in an easier situation first.
Your Action PlanPrint
A risky drinking situation coming up soon is:
To prepare for this situation I will:
In this situation I will:
If I don't feel confident, it's ok to avoid the situation until I do.

Remember, you can also make a plan to avoid the situation if you need to, until you feel more confident.

If you can't avoid the situation, Big Night Out will help you plan to stay safe.