Table of Contents
Welcome to Club Soda 6
About mindful drinking 8
About changing your drinking 10
About changing your life 12
About this book 13
Making the most of this book 15
Part 1 Beginning
You and your drinking 20
Starting where you are 22
Becoming mindful 24
Stories about drinking 28
Willpower has its limits 32
Discovering your "why?" 34
How I changed my drinking: Laura's story 36
My story: my drinking 38
Getting started 46
Living with intention 48
Choosing how to change 50
Making plans 52
Measuring progress 54
Overcoming obstacles 56
Believing in yourself 58
Avoiding perfectionism 60
You are ready 62
How I changed my drinking: Anja's story 64
My story: my beginnings 66
Part 2 Changing
Drinking and your health 74
Your body 76
Nutrition 78
Energy 80
Sleep 82
How I changed my drinking: Butch's story 84
My story: my body 86
Drinking and your mood 90
Feeling good 92
Sadness 94
Stress 96
Anxiety 98
Boredom 100
HALT 102
How I changed my drinking: Jack's story 104
My story: my mood 106
Drinking and other people 110
Socializing 112
Confidence 114
Support 116
Celebrations 118
Dating 120
Sex 122
Relationships 124
Children 126
Work 128
How I changed my drinking: Melissa's story 130
My story: my relationships 132
Part 3 Living
What to drink instead 138
Choices, choices 140
0.5% is alcohol-free 142
What to order 144
Beers 146
Wines 148
Spirits 150
Tonics and mixers 152
Sodas 154
Shrubs 156
Home brews 158
How I changed my drinking: Jussi's story 160
My story: what I'm drinking 162
Advanced behavior change 164
Reviewing your intentions 166
Motivation 168
Rewards 170
Habits 172
Distractions 174
How I changed my drinking: Brynn's story 176
My story: changing my behavior 178
Practical problem solving 182
Withdrawal 184
Triggers 186
Cravings 188
Ambivalence 190
The "f*ck it" button 192
Getting back on track 194
How I changed my drinking: Sarah's story 196
My story: solving my problems 198
What's next? 202
Being a mindful drinker 204
Finding the others 206
Asking for help 208
Keeping going 210
Looking back, looking forward 212
How I changed my drinking: Dru's story 214
My story: what's next for me? 216
Index 220
Authors and acknowledgments 222