|Lesson 1: Introduction to the Alcohol Change Course|
Education about alcohol and goal setting regarding the client’s drinking for the duration of the course.
|Lesson 2: Strategies for meeting your goals|
Provision of simple strategies to help the client stick to their chosen drinking goal.
|Lesson 3: Identifying risk situations|
Prompts client to consider in which situations they tend to drink, and addresses how to prepare for these situations.
|Lesson 4: Say yes to positive activities|
Emphasizes the importance of engaging in positive activities that do not involve alcohol and how to effectively integrate these activities into the client’s daily life.
|Lesson 5: Learning to say no to alcohol|
Practice refusing to drink alcohol when it is offered and discussion of what situations or beliefs might make saying no particularly difficult.
|Lesson 6: Coping with cravings|
Learning about cravings for alcohol; how they feel for you, what causes them, and how to effectively deal with them.
|Lesson 7: Problem solving|
Introduces a plan to deal with stress-inducing situations, as a way to reduce the risk of turning to drinking to cope.
|Lesson 8: Challenge your thought patterns!|
Learning how to identify and challenge negative thoughts and how these may be related to drinking.
|Lesson 9: Meeting your needs|
A reminder about things that have a big impact on drinking behaviours; sleep, worry and anxiety, and social connections.
|Lesson 10: Progressive Muscle Relaxation|
Relaxation exercise that many people find helpful, especially when they experience craving.
|Lesson 11: Dealing with slips and relapses|
Provides definitions of slips and relapses, what may have caused them and what to do if they happen. The client is offered to write a final relapse plan.
|Lesson 12: Preserve your success|
Reviews the key messages of the course and helps the client think about how to maintain their successes and improvements in their drinking after the course has ended.