Small changes can make a big difference in reducing your chances of having substance-related problems. Here are some strategies you could try:
Keeping Track: Keep track of how much you drink or use. Find a way that works for you, such as keeping track using a cell phone app, making a mental note, or having a friend help you. Make sure to take into account standard drink sizes and amounts of other substances as you keep track.
Make Your Own Drinks: Always make and measure your own drinks so you know how much is in them. Don’t drink anything that you haven’t measured yourself. If you aren’t sure what is in something, ask the server or bartender about the recipe. Drinks made by others are also more likely to have something you do not want in them — like drugs. Beware of “house drinks” such as party juice, as it is difficult to know how much alcohol is in these. While not exact, the markings on Solo cups give an approximate measurement of standard drink sizes.
Similarly, be cautious about accepting any substance from someone you don’t know or trust. If you choose to use substances, knowing exactly what you are taking and how much is one of the most important ways to reduce your risk.
Setting Goals: Decide how many days a week you want to drink or use substances, and how much you’ll use on those days. Remember that the goal is to reduce your risk. If you are underage, the only way to completely eliminate risk from alcohol is by not drinking or being in possession of it. Setting limits helps reduce the chances of developing a substance use disorder and related health problems. It also helps to set limits for yourself before you go out. Setting a limit and sticking to it can take the pressure off when you are offered “just one more,” and can prevent you from using more than you intended.
Pacing and Spacing: Timing is everything, so take it slow! Sip a drink rather than chugging, or alternate between non-alcoholic and alcoholic beverages to help space drinks out. The same principle applies to other substances — using more slowly and taking breaks gives your body time to process what you’ve already taken, which can reduce the risk of overdose or other harmful effects.
Including Food: Never drink on an empty stomach! Eating before and during drinking helps slow the absorption of alcohol into your system. Try eating a meal that includes carbohydrates AND protein. Keep in mind that eating may not reduce the effects of substances other than alcohol, so don’t rely on food alone as a safety strategy.
Don’t Use: Not everyone chooses to drink or use substances at parties. Feel free to fill your cup with straight soda or juice, or drink nothing at all. It’s also okay to take a drink and not drink it. However, if you are under 21 or in a public space, even holding an alcoholic drink increases your risk of getting a legal citation. Choosing not to use any substances is the only way to completely eliminate substance-related risk.