Here are some signs that you may need to make different choices:

1. Someone has been worried about my drinking.
2. When I drink, I often say or do things I later regret.
3. I look for ways to incorporate alcohol into activities.
4. I often drink more than I intended.
5. Sometimes after I’ve been drinking I don’t remember things I said or did the night before.
6. I have been in legal trouble or have had trouble at work due to my drinking.
7. I have had to lie about or hide my drinking.
8. I have tried to cut back or quit but haven’t been successful.
9. It takes a lot of alcohol for me to feel the effects.
10. Drinking has negatively impacted my relationships, my health, or my finances.

If any of these statements are true for you, consider talking with someone about ways to reduce your risk.  

Here are some strategies you can try to cut back on your alcohol consumption and reduce risk:

1. Alternate non-alcoholic beverages between every drink. Water is a great choice and can help prevent dehydration. A glass of water after every standard drink may also prevent many common hangover symptoms.
2. Avoid mixed drinks and taking shots. It is easier to keep track of how many drinks you are having if you avoid mixed drinks. Since it takes longer to drink a beer or glass of wine, you should consume less alcohol in the same amount of time versus taking shots.
3. Set a limit. To avoid binge drinking, males should have no more than 4 drinks, and females no more than 3 drinks over a few hours of drinking.
4. Want to take a night off from drinking? Order a carbonated beverage in a short glass- this will look like a mixed drink and no one will ask you why you are not drinking. Most bartenders have been trained to make “mocktails” and telling a bartender your intentions at the beginning of the night will enable them to help you stick with your decision and keep it discreet.
5. Enlist the help of a trusted friend. Tell someone your drink limit or that you are taking a night off. Sharing your commitment will keep you accountable. A good friend will run interference and remind you of your goal.
6. Engage in activities that make it difficult to drink. Try a new hobby, or pick back up an old one. Get involved in volunteer work. Play basketball, go on a bike ride, or try indoor rock climbing. Go out and find your fun!
7. Record your motivation. Write down a list of reasons you want to cut back. You can also include financial, employment, and relationship goals that drinking might impact. Keep the list in your pocket or in your phone and before drinking, read over it to remind yourself of what’s important.

Many Marine Corps installations have programs and professionals available to provide support. Some of the resources are: Substance Abuse Program, Community Counseling Program, Family Advocacy Program, Chaplains, Military and Family Life Counseling (MFLC), OSCAR Team member, and other resources. Contact your local installation to inquire about services .

Military OneSource: Non-medical confidential counseling
800-342-9647 | OCONUS dialing options

Outside Military Support
Some people may be more comfortable working with counselors or other support services outside of the military network. Get started by calling the Substance Abuse and Mental Health Services Administration (SAMSHA) at 800-662-4357. If you choose a civilian provider for assistance, make sure you understand the costs before you engage. A sliding scale for fees based on ability to pay may be available or copays may be associated with individual insurance.

Many Marine Corps installations have programs and professionals available to provide support. Some of the resources are: Substance Abuse Program, Community Counseling Program, Family Advocacy Program, Chaplains, Military and Family Life Counseling (MFLC), OSCAR Team member, and other resources. Contact your local installation to inquire about services .

Military OneSource: Non-medical confidential counseling
800-342-9647 | OCONUS dialing options

Outside Military Support
Some people may be more comfortable working with counselors or other support services outside of the military network. Get started by calling the Substance Abuse and Mental Health Services Administration (SAMSHA) at 800-662-4357. If you choose a civilian provider for assistance, make sure you understand the costs before you engage. A sliding scale for fees based on ability to pay may be available or copays may be associated with individual insurance.

Sometimes it's difficult for people to recognize they need to make different choices. Many people find it easier to change their behavior with support. A friend or family member may be able to offer support, but many times working with an experienced counselor or other professional is the best option to help people achieve the changes they need to make. There are many resources available within the Marine Corps as well as outside of the military network.

Start the conversation -

People making high-risk alcohol or drug related choices need your help and support to make alternate choices. Understanding their situation without judgment is a key component in helping to support someone making high risk alcohol or substance use choices. Let them know you care about them. Explain what you have noticed about their use that makes you worry. Give them some resources and offer to go with them to get help. They may not immediately take your advice, but by having the conversation, they know who they can turn to for help when they decide to change.

When alcohol isn't the problem

Using any illegal substance, even once, puts everyone at risk. People often don't realize that misusing prescription and over the counter drugs can be dangerous.

Prescription drug misuse is a growing problem. Misusing prescription medicines like opioids, or over-the-counter medicines by taking them in a different way than intended is leading to serious health problems. The following are ways someone might be putting themselves at risk:

• Taking medicine prescribed for someone else
• Taking a larger dose than prescribed
• Using the medicine in a different way than directed, such as crushing, snorting or injecting
• Taking for a longer time than directed, or when it isn't needed
• Taking old or expired medication

Resources

The Marine Corps Leadership has a critical role in educating Marines and their families about substance misuse, overall wellness, and how to access services that are available to support Marines and their Families as they navigate life.

Below is some useful information and resources for navigating alcohol substance misuse in your unit.

COMMAND LEADERSHIP RESPONSIBILITIES

DoD Instruction 1010.04 establishes comprehensive, enterprise-wide policy on high-risk substance use. It assigns responsibilities and establishes procedures for the prevention, identification, diagnosis, and treatment for DoD military and civilian personnel.

DoD Instruction 1010.01 and DoD Instruction 1010.16 establish the military drug testing programs and procedures for establishing deterrence, identifying substance misuse and ensuring fleet readiness.
MCO 5300.17A W/ ADMIN CH-1 ensures the higher level policies referenced in the order are used in creating, establishing, maintaining, funding and reinforcing local command substance misuse prevention and counseling programs and procedures.

When signs of alcohol or substance misuse are present, Marines are referred for screening and assessment. Ignoring signs of alcohol or substance misuse often exacerbates the problem, leading the Marine to decline in mission readiness. You are supporting your Marine and setting them up for success by referring any Marine you suspect of misusing alcohol or other substances for screening and assessment right away.

Substance Abuse Counseling Centers (SACC) are located on all major installations. They offer prevention, education, screening and assessment, and nonmedical counseling services.

Military OneSource: Non-medical confidential counseling
800-342-9647 | OCONUS dialing options

KNOW THE SIGNS
Some behaviors may help you determine if one of your Marines is misusing alcohol or other substances, especially if the behavior is new, has increased, or seems related to a painful event, loss, or change. Some indicators include:

• Shift in personality or disposition
• Unkempt appearance
• Frequent tardiness, absenteeism, or sickness
• Reports of frequent drunkenness, or dangerous or risky behavior
• Sudden financial difficulty not otherwise accounted for
• Sudden relationship issues, including conflict and estrangement, among partners, coworkers, family or friends

Additional Resources

Substance misuse prevention promotes low-risk and no-risk alcohol use, advocates the proper use of prescription and over-the-counter medication, and seeks to eliminate illicit drug use through outreach, training, and education. Services may be available at your installation or one near you.
Non-medical confidential counseling is also available through Military OneSource:
800-342-9647 | OCONUS dialing options

• CDC Binge Drinking Fact Sheet
• AA Online Meetings

Here are some resources you may find helpful:

• https://www.niaaa.nih.gov/publications/brochures-and-fact-sheets/treatment-alcohol-problems-finding-and-getting-help
  
  Alcohol

• CDC Binge Drinking Fact Sheet
• AA Online Meetings
• https://www.niaaa.nih.gov/alcohols-effects-health/overview-alcohol-consumption

Women

• CDC Alcohol Fact Sheet for Women
• National Institute on Alcohol Abuse and Alcoholism - Women and Alcohol
• Substance Use While Pregnant and Breastfeeding

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• Are you a risk taker?
• How substance misuse affects your children