After months of being indoors, people have found unhealthy ways of coping, like consuming excessive amounts of alcohol. While there is nothing wrong with social drinking, the “how much” and “how often” can become issues.
Some people drink more alcohol when they feel stressed, lonely, or simply bored. Ask yourself: Am I drinking more than I used to? If so, how can you make sure that your drinking does not get out of hand or lead to alcohol dependence? Consider some practical information that can help you to stay in control.
Let’s consider the following:
What is moderate alcohol consumption?
Moderate alcohol consumption refers to about 2 to 4 drinks a day for both men and women. Even when it does not lead to drunkenness, drinking too much alcohol can harm your decision-making ability, your health, or your relationships with others
Authorities recognize the difference between lower-risk and higher-risk drinking, and they often express it in terms of the number of standard drinks a person consumes per day and the number of days per week a person drinks.
However, people all react differently to alcohol, and there are times when the best choice is not to drink at all. According to the World Health Organization:
“Even one or two drinks can be too much—for example:
When driving or operating machinery.
When pregnant or breast feeding.
When taking certain medications.
If you have certain medical conditions.
If you cannot control your drinking.”
Signs that alcohol use is becoming alcohol abuse
You rely on alcohol to be happy. You feel that you need to drink to relax, socialize, or have fun. You drink to cope with your problems.
You drink more than you used to. You drink more frequently. Your drinks are stronger, and it takes more of them for you to feel the same effect that you used to.
Your drinking has caused you problems at home or at work. For example, you spend more money on alcohol than you can afford.
You make unsafe decisions after drinking. These can include choosing to drive, swim, or operate machinery.
Others express concern about your drinking. When they do, you get defensive. You try to conceal your drinking from others, or you lie about how much you are drinking.
You have trouble stopping. You have tried to cut back or stop drinking, but you cannot.
Tips to help you control your alcohol consumption
1. Make a plan: Pick the days of the week when you will drink. Set a moderate limit of how many drinks you will have on those days. And set aside at least two days each week when you will not drink.
2. Put your plan into action: Learn what standard drink sizes are so that you can measure and count your drinks
3. Stick to your decision: Be prepared to say “No” in a polite but convincing way if someone offers you a drink that interferes with your plan. “The faster you can say no to these offers, the less likely you are to give in,” says the U.S. National Institute on Alcohol Abuse and Alcoholism.
4. Focus on the benefits of your decisions: Make a list of the reasons why you want to stay in control of your consumption of alcohol. Include things such as improving your sleep, health, finances, and relationships. If you talk about your decisions with others, focus on the benefits rather than the challenges.
Alicia Roopnaraine is a Psychologist. You can send questions or comments to her at aliciaroopnaraine@gmail.com