What is harm reduction?
Harm reduction is a set of practical strategies and ideas aimed at reducing negative consequences associated with substance use. Harm Reduction is also a movement for social justice built on a belief in, and respect for, the rights of people who use substances.
On this page, we will provide you with ways to reduce the harms associated with alcohol, as well as general information and advice to help you stay safe when drinking alcohol.
Alcohol harm reduction tips
- Stay hydrated and have something to eat before/while drinking alcohol
- Avoid mixing depressants with each other, e.g. alcohol and GHB as it can be physically disabling, leaving the person very vulnerable. It could also potentially lead to respiratory depression and death.
- To avoid spiking, do not accept a drink unless you have seen it being prepared and do not leave your drink unattended
- If you think you have been ‘spiked’, stay with a trusted friend (not someone you have just met) and go to a safe place (your home/hospital/police station).
- Don’t take drugs when you’re drinking alcohol, especially cocaine and benzos.
- Stay in control by avoiding ‘rounds’ of drinks and alternate with soft drinks.
- Take your time with your drink, you don’t need to rush.
- Don’t take the car, even if you plan on going for ‘one’ drink. One drink could be enough to put you over the limit.
- If you had a heavy night, don’t drive the next morning as you could still be over the limit.
- Keep a drinks diary (we can provide you with one, just ask us!)
- Do not stop drinking suddenly if you are physically dependant
- Try drinking something with a lower alcohol strength than usual
- Dilute your drinks… “shandy is handy”!
How much is too much?
The Chief Medical Officers’ guidelines for both men and women is that:
- To keep health risks from alcohol to a low level, it is safest not to drink more than 14 units a week on a regular basis.
- If you regularly drink as much as 14 units per week, it is best to spread your drinking evenly over 3 or more days. If you have one or two heavy drinking episodes a week, you increase your risks of death from long term illness and from accidents and injuries.
- The risk of developing a range of health problems (including cancers of the mouth, throat and breast) increases the more you drink on a regular basis.
- If you wish to cut down the amount you drink, a good way to help achieve this is to have several drink-free days each week.
If you need help with alcohol units, use Alcohol Change UK’s unit calculator.
Do you ever wake up the morning after you’ve been drinking unable to remember what has happened the night before, or in the dog-house with no-one speaking to you? When drinking starts to have negative impacts on your relationships, your employment and your health, it is time to make a change.
By taking the Rethink Your Drink quiz, you can see just how risky your drinking is and what you can do to make positive changes.
Further alcohol support
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Rethink Your Drink
Visit the Hampshire County Council websiteSee resources, tips and advice on alcohol from Hampshire County Council, as well as a quiz to find out if you are drinking too much.
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Drinkline
Drinkline is the national alcohol helpline. If you're worried about your own or someone else's drinking, you can call 0300 123 1110 for free in complete confidence (weekdays 9am to 8pm, weekends 11am to 4pm).
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Drinkchat
Chat to a trained advisorFree online chat service for anyone who is looking for information or advice about their own, or someone else’s, drinking. Trained advisors are on hand to give you confidential advice from 9am-2pm on weekdays.
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Alcoholics Anonymous (AA)
Visit the Alcoholics Anonymous websiteAA is a free self-help group. Its "12 step" programme involves getting sober with the help of regular support groups.
Call free 0800 917 7650 or email help@aamail.org -
Al-Anon Family Groups
Visit the Al-Anon Family Groups websiteAl-Anon Family Groups offer support and understanding to the families and friends of problem drinkers, whether they are still drinking or not.
Alateen is part of Al-Anon and can be attended by those aged 12-17 who are affected by another person's drinking, usually a parent.
Accessing our service for alcohol support
Realising you have a problem with alcohol is the first big step to getting help.
For free, confidential and non-judgemental support, you can refer yourself online via our website.
If you are a professional wanting to make a referral on someone’s behalf (with their consent), you can do this online too.