This time of year, drinking to unwind after a long day, to navigate difficult social situations, or to have “more fun” at a party can make it extra challenging to have a healthier relationship with alcohol.
Nearly every social activity revolves around food and drink – especially during the holidays. If you’d like to improve your relationship with alcohol, take some time before your next gathering to reflect on your use and how alcohol affects your personal health and well-being.
The effects of alcohol on your physical health
No matter the amount of alcohol you drink, there are always risks associated with consumption. Drinking in moderation, however, can help decrease the long-term impacts on your health. The conditions linked to excessive drinking include:
- Liver cancer
- Depression
- Liver disease
- Breast cancer
- Dementia
- Stroke
- Digestive issues
The effects of alcohol on your mental health
Because alcohol affects the part of your brain that produces dopamine (a pleasure hormone), it might seem like a mood booster at first, but it actually depresses your nervous system. That doesn’t mean it causes depression, but you might feel drowsy, relaxed, or have decreased inhibitions. One night may not completely alter your mental health, but excessive long-term use of alcohol can be detrimental.
Alcoholism first comes to mind when talking about excessive long-term abuse, but alcohol can also have other impacts on mental health that aren’t completely obvious at first. Excessive consumption can cause various mood and anxiety disorders that have an effect on our day-to-day functions. If you notice a change in your mental health during the holidays, consider reducing or eliminating your alcohol consumption and see if it makes a difference.
How much is too much?
To avoid the long-term risks of alcohol, women should have no more than 10 drinks a week and two drinks at most a day. While men should limit themselves to drinking a maximum of 15 drinks a week, with no more than three per day.
Health providers may ask the following questions when assessing whether a patient has a problem with alcohol:
- Do you ever feel you need to cut back?
- Do you ever feel angry when someone says you are drinking too much?
- Do you ever feel guilty about how much you drink?
- Do you need a drink first thing in the morning?
A positive response to any of these should motivate you to discuss further with your Care Team.
How to improve your relationship with alcohol
In order to improve your relationship with alcohol, there are a number of things you can do, whether or not you think you are drinking too much or simply want to make healthier lifestyle changes.
1. Set a goal
Those who are used to drinking more regularly and those without a specific goal will find it hard to cut back. On the other hand, many people only drink around the holidays and are unsure of how to handle it. Regardless of which group you belong to, you might choose a goal like: “I will alternate water and alcoholic drinks.” or “I will not have more than two drinks,” or “I will not drink after 10 PM.” Your goal may also be about improving your physical health, relationships with others, or overall mental health. When you finally accomplish your goal, reward yourself. Write it down in a place you can easily see and revisit.
2. Understand why you like drinking
List the reasons you like drinking. Identifying what causes you to drink can help you replace it with healthier behaviours and activities. For example, try activities such as improv to learn how to be confident in group settings if you find alcohol makes you talkative.
3. Let people know what you’re doing
You can reach your goals with the help of those around you if you let them know you are trying to cut back. If you let your friends and colleagues know you are trying to reduce your drinking, they can help by not offering you extra drinks and holding you accountable if you wish to indulge.
4. Plan ahead
Before you go to an event where there will be alcohol, make a concrete plan to help you stick to your goal. Maybe you might offer to be a designated driver so you can avoid drinking altogether. Planning ahead will help you stick to your goals when you are in a tempting social setting.
Would you like some strategies to stop or reduce your drinking? Talk to our iHealthOX Care Team today.
Article sources:
Psychology Today: Don’t be fooled by these 5 lies about alcohol
CAMH: Alcohol use in older adults
Canadian Centre on Substance Use and Addiction: Knowing your limits with alcohol
American Addiction Centers: Short and long term mental effects of alcohol
https://adf.org.au/drug-facts/depressants/
Recent Posts