Author: Gary Jackson

Drinking too much alcohol can harm your health Learn the facts

It can mean more time for your other interests, and even new interests. More time to meet new people, catch up with old friends and try new things. Information provided on Forbes Health is for educational purposes only. Your health and wellness is unique to you, and the products and services we review may not be right for your circumstances. We do not offer individual medical advice, diagnosis or treatment plans.

People who only drink occasionally probably won’t notice any physical or psychological symptoms. People who have a severe reaction to quitting alcohol should seek emergency treatment. But if you’re living with alcohol use disorder, drinking is more than a habit. People with alcohol use disorder can’t stop drinking even when it causes problems, like emotional distress or physical harm to themselves or others. Belinda Gordon-Battle is a licensed clinical therapist and life consultant based in Miami while providing therapeutic services across the globe. BGB, as her clients and colleagues call her, is an advocate of “removing the stigma” and normalizing the therapeutic process.

What is a standard drink?

A shot of distilled spirits like vodka is 1.5 ounces and equally 40% alcohol. One 12-ounce can of beer contains about 5% alcohol, and a standard glass of sherry is 3 to 4 ounces and contains about 17% alcohol, according to the NIAAA. You’ll get a 100% custom plan, then use daily texts to track your progress and help you stay on target. Here are some specific strategies to try, and you can add your own at the end. Check off perhaps two or three to try in the next week or two.

• Even if you’re drinking at a sensible level, you should not drive.
• Use the NIAAA’s drink size calculator to determine the amount of alcohol in various drinks.
• But that advice changes if you’re living with alcohol use disorder.
• Find activities that are mentally and emotionally nourishing and bring you joy, and identify ways to connect socially with friends, says Witkiewitz.
• Doing a reality check with a simple online self-assessment might be the first step.
• If you’re living with alcohol use disorder, treatment at a medical rehabilitation facility is your best option.

This “increased risk” category contains three different drinking pattern groups. Overall, nearly 20% of people who drink in this category have alcohol use disorder. As you change your drinking, it’s normal and common to have urges or a craving for alcohol. The words “urge” and “craving” refer to a broad range of thoughts, physical sensations, or emotions that tempt you to drink, even though you have at least some desire not to.

My own strategies:

People who are dependent on alcohol, or have other medical or mental health problems, should stop drinking completely. Excessive drinking includes binge drinking, heavy drinking, and any drinking by pregnant women or people younger than age 21. The percent alcohol by volume (alc/vol) for distilled spirits is listed on bottle labels and may be found online as well. It is half the “proof,” such that 80-proof spirits is 40% alc/vol. Examples of medical conditions for which it’s safest to avoid drinking include liver disease (such as from hepatitis C), bipolar disorder, abnormal heart rhythm, and chronic pain.

• It can be a particularly helpful way to help you get a clearer understanding of your drinking habits and your relationship with alcohol.
• Through therapy, support groups and medication, you’ll be supported on your path to recovery.
• Consider writing them down and keeping notes on hand, so you have a physical reminder to look at when you need it to help motivate you to stay the course.
• Abstinence is a worthy goal but it does not have to be your goal.
• Reducing the amount of alcohol you drink can improve your short- and long-term health.
• Also write down any negative effects or situations that arose that you would like to avoid in the future.

Your liver can start to heal, your risks of heart disease and cancer go down, and you may begin to sleep better. All the same, “a quick drink” often turns into three or four drinks. When you’re having a good time, you find it hard to stop, especially in the company of friends having the same amount. To stop drinking alcohol, you first need to understand your relationship with drinking. From there, you may need social support, consistent self-care, and new routines that can help redirect your mind. In order to change your drinking habits, your first step is to take a close look at your current behaviors and find patterns.

How to Control Your Alcohol Intake

When your goal is only one drink instead of no drinks at all, the temptation to stray can become less powerful and you can more often enjoy positive reinforcement from your successes. Once you are able to control how much you drink, you may find that you’re better able to enjoy family gatherings, social events, and work events. Moderation can open a window for you to defuse the emotional challenges that create the craving for relief that alcohol provides. If you use alcohol to manage stress or self-medicate, fear of how you’ll cope without alcohol might hamper your efforts to regain control of your drinking. If you consider alcohol as a coping strategy, then it makes sense why heading straight to abstinence would be terrifying.

• Family and friends can provide encouragement and support when you stop drinking.
• Prepare yourself for those times when someone is going to offer you a drink.
• If your body is used to a certain amount of alcohol, you may feel certain effects when you stop.
• Talk with a healthcare professional if you’re concerned you may experience detox symptoms when quitting drinking or cutting back.

At the end of the day, one of the most important tools you have at your disposal is self-compassion. Instead of criticizing yourself for having a hard time or slipping up and having a drink, remember that no one’s perfect. What matters most is your ability to maintain an open, curious outlook as you learn what does and doesn’t work for you. Maybe you’ve never been interested in logging your innermost thoughts, but journaling can be a great tool to track your feelings as you work on quitting alcohol.

Women should limit their alcohol intake to no more than one drink a day while men should limit their alcohol consumption to no more than two drinks a day, according to the Dietary Guidelines for Americans. Ask your doctor or counselor for a referral and/or work together to develop strategies for controlling your alcohol consumption and drinking responsibly or quitting all together. Also write down any negative effects or situations that arose that you would like to avoid in the future. For example, “After my third beer, I got into an argument with Ben.” This will give you a good idea of the times, places, and people where your drinking tends to become excessive or problematic. Remember, those who struggle with alcohol use disorder want to be able to reduce or moderate their alcohol intake, but it’s not always something they can control despite their best efforts. Different approaches work for different people and various types of addiction.

Sunnyside uses a psychology-based approach to help you drink more mindfully, no matter what your goal is. You’ll get a 100% custom plan, then daily texts to track your progress and help you stay on target. A standard glass of wine is 5 ounces, which contains about 12% alcohol.