It’s a Friday night, and you’re out with friends at your favorite restaurant. The atmosphere is buzzing, music is pumping, and laughter fills the air. The excitement is contagious, and it’s easy to get wrapped up in the moment.
Does alcohol make your anxiety worse? Discover safer ways to cope and feel better.
Our social and economic backgrounds influence how often we see it, but each of us does encounter alcohol in the course of our daily lives. If you’re going to a party where everyone is binge drinking, and that is the only thing to do, you will have a hard time. As far as symptoms go, the hangover from binge drinking is somewhere near the vicinity of the flu meets food poisoning and dying of thirst.
Changing your habits starts with changing your mindset. A powerful way to do this is to get really clear on your reasons for cutting back. If you’re wondering how to stop being a binge drinker, you’re already on the right track. Small changes add up, and there’s no one “perfect” way to begin. A modern, online approach allows you to receive guidance and support whenever you need it, and on your own schedule. Your life doesn’t have to stop while you make progress.
Staying in control of your drinking
However, binge drinking can have serious consequences and any unhealthy patterns of alcohol use can lead to more serious problems. Today, you can start to build healthier habits and avoid too much alcohol. Read on to take control of your life and put binge drinking in the past. If you are in the US, 5.6% of adults and 1.7% of adolescents aged live with Alcohol Use Disorder (AUD). AUD is characterised by a long-term pattern of alcohol use that becomes difficult to control. It is important to note that binge drinking is not the same as alcoholism or AUD, but if you binge drink regularly, you may be at a higher risk of developing AUD.
These professionals offer a confidential space to explore your triggers and develop personalized strategies for change. Think of it as adding an expert to your team—someone who has the training and experience to provide tailored guidance on your journey to a healthier you. If this pattern sounds familiar, you are far from alone. Binge drinking is one of the most common patterns of excessive alcohol use in the United States. Research shows that more than one in five adults report binge drinking in the past month. While the rates are highest among young adults between the ages of 18 and 25, it’s a behavior that occurs across all age groups.
How to stop binge drinking on the weekends
There are many factors that influence our relationship with alcohol, including social factors, genetic predispositions, mental health conditions, and beyond. Reaching for a glass of wine or a beer may feel how to stop binge drinking: 13 tips for cutting back like an instinctual way to wind down the week. However, for some, one drink can quickly become three or four. Plus, the physical and mental effects of binge drinking are just as dangerous as any other type of unhealthy drinking behavior even if you don’t consume alcohol on a daily basis. To avoid binge drinking, consider setting a maximum number of drinks for yourself and having someone hold you accountable.
Know your triggers and avoid them.
Another simple trick is to always have a non-alcoholic drink in your hand, like a soda with lime. This often stops people from offering you a drink in the first place. You can manage these moments with grace without sacrificing your connections. When you quit binge drinking, your body and mind go through a period of adjustment.
- Getting started with drinking less often involves making small changes to your surroundings, like taking a different route home or moving alcohol out of sight.
- You may have a little extra cash now that you’re not spending as much on alcohol.
- Going into a social situation with a clear number in mind—whether it’s one, two, or zero drinks—removes the guesswork and helps you stick to your goal.
- Now, when it gets to times of the year like your birthday, your wedding, Christmas or New Year, alcohol is more freely available than ever.
It’s not uncommon for people to get defensive when others point out their unhealthy drinking habits. Your loved one might deny the problem, deflect, or get mad at you. Reassure yourself that speaking up is a compassionate gesture. If you don’t voice your concerns now, your loved one may not give up their alcohol abuse until they experience more severe consequences.
Although drinking this much might not seem like a big deal in the moment, you may regret your choices later. You might struggle with the immediate physical consequences—headache, nausea, weakness, poor sleep quality. Or perhaps you later feel shame and embarrassment about things you said and did while under the influence. You might wake up with questions like, “Did I do something stupid to endanger my loved ones?
Monument plans support goals for sobriety and moderation. Your Care Team will recommend a combination of prescribed medication, alcohol therapy, and community support to get you from where you are to where you want to be. If you’re having trouble doing the same things you used to do, try new hobbies to fill your time. Join a gym, learn a new skill, or find sober social groups you can enjoy. There’s a reason you’ve reached the decision to quit or cut back. Whether it’s improved relationships, better health, or weight loss, keeping the “why” in sight can help boost your motivation.
Professional Support Options
According to the CDC, binge drinking is four or more drinks within the span of 2 hours for women and five or more within the same timespan for men. At this point, you may be blushing a little because you know you’ve downed twice that amount in two hours on more than one occasion. You’re supposed to grab dinner with some friends after work on Friday. Last weekend you went overboard with the binge drinking and paid for it dearly well into Tuesday, so you’ve decided to “take it easy” this weekend. Is it purely social, or do you sometimes drink or pregame alone?
- Her work has helped thousands break free of this terrible cycle, and if you need something like that right now, I highly recommend checking her out.
- John C. Umhau, MD, MPH, CPE is board-certified in addiction medicine and preventative medicine.
- For many people, peer support and outside accountability are key tools in their treatment toolkit.
Some people will alternate a drink of water, juice, or soda between their alcoholic beverages to slow down their consumption. Have you been thinking about cutting back on the amount of alcohol that you drink? Maybe you have experienced some negative health effects because of your drinking. If binge drinking has taken up more space in your life than you’d like, now is the time to take it back. Real change is possible — and it starts with one decision. In fact, it’s one of the strongest and most important steps you can take.
Sometimes, our habits can form so quietly that we don’t notice them turning into a pattern. Recognizing that your relationship with alcohol might have shifted is the first, most crucial step toward making a change. It’s not about placing blame or feeling bad; it’s about gaining clarity so you can decide what’s next for you. Another trick for cutting down alcohol consumption is to use drink spacers—nonalcoholic beverages between drinks containing alcohol. No matter how much you drink, it’s always a good idea to drink plenty of water along with your alcoholic beverages.
