Navigating A Healthy Relationship With Alcohol

Alcohol is a common feature of social life, but it can be challenging to establish a healthy relationship with it. Drinking alcohol to excess can negatively impact one's health, happiness, and relationships. While there is no one-size-fits-all solution, individuals can improve their drinking habits by being mindful, setting goals, and creating a plan. This may involve tracking alcohol consumption, finding alternative activities and drinks, and seeking professional help if alcohol dependence or abuse is suspected. It's important to remember that alcohol consumption can lead to health risks, including liver disease, and that abruptly quitting alcohol can also be dangerous, so consulting healthcare providers is crucial.

Recognising the signs of alcohol dependence

Alcohol dependence, also known as alcohol use disorder (AUD), is a chronic relapsing condition that can develop over many years of heavy drinking. It can be challenging to recognise the signs of alcohol dependence, as it affects everyone differently, but there are some common indicators to look out for.

One key sign of alcohol dependence is a strong craving for alcoholic drinks, coupled with a difficulty in controlling alcohol intake. Those with alcohol dependence may also find that they need to drink increasingly greater amounts to achieve the desired effect. This can lead to binge drinking or drinking to excess, which can be remarkably damaging to one's health.

Another indicator is the presence of withdrawal symptoms when alcohol consumption is stopped. These symptoms can vary in severity, ranging from anxiety, irritability, and headaches to more severe symptoms such as visual hallucinations or seizures. Alcohol dependence can also interfere with one's ability to function normally, impacting daily tasks, work obligations, and personal relationships.

It's important to note that alcohol dependence is not a personal failing but a chronic brain disease. If you or someone you know is exhibiting signs of alcohol dependence, it is crucial to seek professional help. This may include therapy, counselling, or medical treatment, depending on the severity of the condition.

• Drinking has become the most important thing in life, taking priority over other activities and responsibilities.
• Continuing to drink despite negative consequences, such as damage to personal relationships or health issues.
• Experiencing changes in mood and emotional state due to alcohol consumption.
• Loved ones have expressed concern about drinking habits.
• Drinking more or for longer periods than intended.
• Feeling a sense of relief or escape when drinking, especially during difficult times.
• Using alcohol as a social lubricant or to counter social anxiety.

Understanding the impact on your health

It is important to be mindful of your drinking patterns and whether they are causing problems in your life. Ask yourself questions such as: How many standard drinks do I consume in a typical day or week? Have I noticed any changes in my tolerance? Has my drinking ever put me or others in dangerous situations? Do I drink more than I planned or longer than intended? Answering yes to three or more questions related to alcohol dependence could indicate a potential issue.

If you feel your alcohol intake is interfering with your happiness or suspect alcohol dependence, you may have a toxic relationship with alcohol. Alcohol dependence, or alcohol use disorder (AUD), is a chronic disease or brain disease that makes it challenging to control drinking. It is characterised by cravings, increased alcohol consumption to achieve effects, and withdrawal symptoms upon cessation. If you suspect alcohol dependence, it is crucial to consult a healthcare provider before making any changes to your alcohol intake, as stopping abruptly can be dangerous and possibly fatal.

To improve your relationship with alcohol, you can set goals, create a plan, and explore alternative activities to replace drinking. It is also beneficial to keep track of your alcohol consumption and avoid triggers that lead to drinking urges. By being mindful and taking these steps, you can develop healthier drinking habits and mitigate the health risks associated with alcohol consumption.

Knowing your limits

Self-Reflection and Awareness

Ask yourself important questions to gain insight into your relationship with alcohol. Reflect on how many standard drinks you consume in a typical day and week. Be mindful of your alcohol tolerance and any changes you may have noticed. Consider whether alcohol has caused you to miss obligations or put yourself or others in dangerous situations. Evaluate the impact of alcohol on your interpersonal relationships and overall happiness.

Tracking Your Consumption

Keep a record of your alcohol intake. This can be done by carrying a card in your wallet, marking a wall calendar, or using a notepad app on your phone. Tracking helps you monitor your consumption and identify patterns or triggers. It also provides a tangible reference for setting realistic limits and goals.

Understanding Triggers

Identify the people, places, activities, or feelings that trigger your urge to drink. Certain social circles or events may encourage excessive drinking. Recognizing these triggers is essential to managing your alcohol consumption effectively. Once identified, you can develop strategies to avoid or manage these triggers more healthily.

Setting Limits and Goals

Based on your self-reflection and tracking, set clear and achievable limits for yourself. The National Institute on Alcohol Abuse and Alcoholism (NIAAA) provides guidelines to help determine safe drinking limits. For example, the Dietary Guidelines for Americans suggest men should have no more than two drinks per day, while women should have one drink or none. These limits provide a framework to help you moderate your consumption.

Seeking Professional Help

If you feel your alcohol intake is interfering with your life or relationships, consider seeking professional help. Alcohol dependence or use disorder is a chronic condition that may require medical intervention. Healthcare providers, counsellors, and support groups can offer guidance and treatment options to help you establish healthier drinking habits and improve your overall well-being.

Finding alternatives

If you are concerned about your relationship with alcohol, it is important to seek medical advice. Alcohol use disorder is a chronic and relapsing condition, and ongoing therapy can be beneficial.

Most of the time, when trying to change a behaviour or habit, it is much easier to replace that habit with something else than it is to just stop. If drinking has occupied a lot of your time, it can be helpful to fill your free time by developing new, healthy activities, hobbies, and relationships, or renewing ones you've neglected.

Avoid triggers

If drinking at home is a problem, keep little or no alcohol there. Recognise and avoid situations that typically include heavy drinking. If certain activities, times of day, people, or feelings trigger the urge to drink, plan something else to do instead.

Plan to handle urges

When you cannot avoid a trigger and an urge hits, remind yourself of your reasons for changing. If there is someone you trust, it can be helpful to talk things through with them so that someone else knows what your goals are and why you're making changes. Get involved with a healthy, distracting activity, such as physical exercise or a hobby that doesn't involve drinking.

Alcohol alternatives

There are many non-alcoholic alternatives to drinking, such as mocktails, kombucha, non-alcoholic beer or wine, and ginger beer. Many bars and restaurants now offer extensive mocktail menus, and at-home mixologists can easily experiment with recipes to craft their perfect alcohol-free drink.

Keep track

Keep track of how much you are drinking in a day and over a week. Some people carry a card in their wallet so that they can easily put a mark down for each standard alcoholic drink that they have. Others make check marks on a wall calendar or use a notepad app on their smartphone.

Seeking professional help

If you are concerned about your relationship with alcohol, it is important to seek professional help. Alcohol dependence is a chronic disease that can make it difficult for individuals to control their drinking habits. It is characterised by strong cravings for alcoholic drinks, an inability to reduce intake, and withdrawal symptoms when attempting to stop. If you are experiencing these symptoms, it is important to consult a healthcare provider for an accurate diagnosis and appropriate treatment.

Healthcare providers can diagnose alcohol use disorder (AUD) or alcohol dependence based on established criteria and the presence of certain symptoms. They may conduct a physical examination to identify any health complications caused by excessive drinking, such as liver cirrhosis or alcohol-induced hepatitis. Treatment options may include medication, behavioural therapy, talk therapy, education, vocational training, and case management. It is important to note that recovery is a journey, and setbacks are common. Treatment providers often recommend regular check-ins to prevent relapse and manage triggers effectively.

When seeking professional help, it is crucial to find a treatment program or provider that suits your individual needs. Some questions to consider include whether the program offers medication, addresses mental health issues, and tailors treatment to the individual. It is also important to understand what is expected of you during treatment and how success is measured. Additionally, it is beneficial to know how the program or provider handles a return to drinking, as setbacks can occur during stressful periods or when exposed to triggers associated with past drinking.

In addition to professional treatment, support from friends, family, and community groups can be invaluable. Alcoholics Anonymous (AA) is a well-known organisation that has helped millions of alcoholics recover through sharing experiences and providing mutual support. Local meetings and peer-support groups can offer a sense of community and understanding during the recovery process. It is important to remember that recovery is a personal journey, and there is no one-size-fits-all solution. Seeking help is a courageous step towards improving your relationship with alcohol and enhancing your overall well-being.

Frequently asked questions