Byrne emphasized the need to understand what binge drinking really means. According to the CDC, binge drinking is defined as having five or more drinks for men, and four or more for women in a single occasion. “I think it’s actually less than many people assume,” Byrne pointed out.
Consider this: if you’ve attended a wedding with a cocktail hour, dinner, dancing, and maybe an after-party, it’s pretty easy to rack up four or five drinks throughout the event.
“Your relationship with alcohol is personal, and drinking above the binge drinking threshold doesn’t automatically indicate you have an addiction or a problem,” Byrne clarified. “I just want to be clear about that, but technically, that is how binge drinking is defined.”
6. Pay close attention to why you’re drinking.
For people who do choose to drink, Brooks suggested being mindful of three key aspects:
- How often and how much you drink: Use the CDC’s guidelines to evaluate your drinking habits.
- The motivation behind your drinking: “Ask yourself what you think that drink will provide for you,” Brooks advised, noting that if you rely on alcohol to unwind or to socialize, it’s worth recognizing that you can achieve these feelings without it.
- Consider alternatives: “There are numerous ways to feel the benefits that people often associate with drinking; achieving those feelings doesn’t have to involve alcohol,” Brooks added.
“If you find yourself thinking, ‘I just need this drink to unwind’…remember that it may not be the alcohol itself that helps you relax. Taking a break, chatting with friends, or simply changing your environment could provide the same effect,” Brooks explained.
You can still unwind without a drink in hand. There are options like coloring, enjoying a bath with seltzer, or taking a walk after work for a refreshing change of scenery, she noted.
“If someone thinks that their drink at the end of the day is what allows them to relax, they may not consider other ways to decompress,” Brooks said.
Apart from considering your intentions behind drinking, it’s vital to keep an eye out for any red flags. “If you suspect that your drinking might be an issue, think about your reasons for doing so,” Byrne suggested. “If you’re drinking to avoid or numb feelings, that’s definitely something worth examining, which might indicate a need to reassess your relationship with alcohol.”
In such cases, reaching out to a therapist trained in substance use treatment can be beneficial, Byrne added. You can visit the Psychology Today website to locate a mental health professional near you.
Additionally, Brooks mentioned that altering drinking habits isn’t an easy journey. If you’re trying to make changes, it can be helpful to lean on friends who share a similar outlook.
If you’re seeking help with substance use issues or mental health challenges, you can call 800-662-HELP (4357) for support.
