A standard drink includes 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor. Going beyond this amount of alcohol — even occasionally — increases your risk for serious health problems and emotional distress. Binge drinking can do more than leave you with a hangover — it actually changes how your brain works. When alcohol is consumed in large amounts, it affects the parts of the brain that manage decision-making, mood, and self-control. You’re likely to be in situations where you’ll be offered a drink. And practice what you might say as a follow-up explanation if someone ask.
Binge DrinkingWhat it is, the Effects, and How to Stop Binge Drinking
Beyond that, you face the risk of alcohol poisoning, which can be fatal, and an irregular heartbeat that could trigger a heart attack or stroke. It impairs your judgment, making you more likely to engage in risky behaviors you wouldn’t consider when sober. If you find that you struggle to reduce your alcohol consumption, you may have already developed an alcohol use disorder. You may need to try to quit drinking altogether or seek help to quit. The distinction between a binge drinker vs alcoholic isn’t always clear, and you don’t need a label to get support. If alcohol is getting in the way of your goals, your relationships, or your well-being, it’s worth taking seriously.
- When you’re super full the last thing you want to do is guzzle down water.
- However, the 12-step philosophy doesn’t appeal to everyone, and some people might prefer to avoid the spiritual and religious aspects of the program.
- Perhaps online therapy or online rehab courses would help you overcome a binge drinking habit.
- For instance, someone with AUD will often engage in binge drinking — but someone who binge drinks occasionally may not necessarily have AUD.
- Simply having a drink to sip on might make you feel more at ease.
Use Our Alcohol Units Guide
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, how to stop binge drinking: 13 tips for cutting back you may be at a higher risk of developing AUD.
Track your drinking habits.
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.
Consider Medical Support
- By identifying your triggers, you can gain a deeper understanding of your binge drinking behaviour and develop a personalized plan to reduce your alcohol consumption.
- Bring a friend who’s aware and supportive of your choice to stop drinking, and make sure they’re abstaining along with you.
- Maybe your loved one has a tendency to say insensitive things while intoxicated, or perhaps they routinely drink and drive.
- For men, this is typically five or more drinks, and for women, it’s four or more.
One night of drinking more than you planned doesn’t erase all the progress you’ve made. Harsh self-judgment will only make you feel worse and can even trigger the desire to drink again. Acknowledge what happened without letting it define you. Remember that setbacks are a completely normal part of changing any habit. The goal is to get back on track, not to punish yourself.
You will require more and more of it to maintain that feeling. Before you know it, you are wondering why you only drink on a Saturday, so you take up binge drinking on a Friday night, too. As you can see, this starts a slippery descent into alcoholism. It is important to remember that you don’t have to give up drinking entirely. There is a middle ground between binge drinking and total abstinence, where you can continue to enjoy your favourite drinks without compromising your health and well-being.
Long-Term Effects on Your Health
Recognising these signs is a crucial step towards building a healthier relationship with alcohol. It’s important to seek professional help if you recognise these patterns in yourself or someone you know. Yes, women are generally more susceptible to the negative health impacts of binge drinking, including experiencing blackouts and faster intoxication. Binge drinking is the consumption of large amounts of alcohol in a short period, usually within two hours. For men, this is typically five or more drinks, and for women, it’s four or more. Before attending social events where alcohol will be present, set limits on how much you’ll drink — and stick to them!
Consider how your drinking affects your health.
What if my friends don’t support my decision to stop binge drinking? This can be one of the toughest parts of making a change. Your true friends will respect your decision, but it might take some time and clear communication. Start by explaining your “why” in a simple, confident way.
The Alcohol Use Disorder Identification Test is used by medical professionals to assess their patient’s risk level for alcohol dependence. Maybe you’ve discovered some deeper issues through this process. Or maybe you realize that your relationship with alcohol is more fraught than you previously understood. If you want to stop, you need to step back from the environments that trigger your bingeing. You might think you can hit up that happy hour spot and not avail yourself of six rounds of half-off pints, but you’re probably wrong. So part of setting limits has to include where you go when you drink.
One of the most effective ways to regain control is to decide on your limits before you take the first sip. 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. It’s much easier to honor a commitment you’ve already made to yourself. Everyone has different reasons for drinking too much, but there are some common patterns.
Try other ways to relax, such as playing a musical instrument, yoga, making art, listening to a favorite playlist, or meeting up with friends at a coffee shop. Look for groups that get together for activities that don’t involve drinking, such as hiking or biking. Once you start looking for different ways to fill the void, you’ll realize how many people stay busy without being buzzed. For a personalized roadmap, working with a professional can be a game-changer. A doctor or therapist can help you uncover the root causes of your drinking patterns and develop tailored coping strategies.
