Interested in cutting down on your drinking without giving it up altogether? This encouraging, science-based book can help make that goal a reality. Distinguished clinician-researchers William R. Miller and Ricardo F. Munoz have spent more than 40 years studying whether moderation works, who it works (and doesn't work) for, and how to achieve it. They give you tools to evaluate your alcohol consumption, decide what changes you want to make, and create a doable plan of action. Learn new ways to enjoy social events, defuse tension and stress, and cope with difficult emotions--with or without a glass in hand. The updated second edition incorporates the latest scientific data and features a new chapter on mindfulness. Helpful forms and worksheets can be downloaded and printed in a convenient 8 1/2"" x 11"" size.
William R. Miller, PhD, is Emeritus Distinguished Professor of Psychology and Psychiatry at the University of New Mexico. He has published over 400 scientific articles and chapters and more than 40 books, including the groundbreaking work for professionals Motivational Interviewing. Fundamentally interested in the psychology of change, Dr. Miller has focused particularly on developing and testing more effective treatments for people with alcohol and drug problems. The Institute for Scientific Information lists him as one of the world's most cited scientists. Ricardo F. Munoz, PhD, is Distinguished Professor of Clinical Psychology at Palo Alto University and Emeritus Professor of Psychology at the University of California, San Francisco. His major areas of expertise include addictive behavior, the prevention and treatment of depression, and how depression affects substance use. He has published over 100 scientific articles and chapters and several books, including Control Your Depression and The Prevention of Depression.
I. Introduction 1. Thinking about Drinking 2. Why Change? 3. Is Moderation for You? II. When You Drink 4. Getting Started 5. Keeping Track 6. Taking Charge 7. Slowing Down 8. Refusing Drinks 9. Affirming Your Progress 10. Moving Along III. Before You Drink 11. Discovering your Triggers 12. Places 13. People 14. Days and Times 15. Feelings 16. Other Triggers 17. Summary: Before You Drink IV. Instead of Drinking 18. Relaxing 19. Self-Talk 20. Pleasant Activities without Alcohol 21. Coping with Negative Moods and Depression 22. Self-Concept 23. Sleeping Well 24. Mindfulness 25. Managing Anxiety and Fear 26. Being Assertive 27. Relating to Others 28. Living "As If" V. How Are You Doing? 29. If Moderation Isn't Working for You 30. Sources of Help Appendix A. The Wrath of Grapes: Reasons for Concern Appendix B: An Inventory of Alcohol-Related Problems Appendix C: Tables for Estimating Blood Alcohol Concentration (BAC) Going Further: Recommended Resources