How much is OK?
Figuring whether or how much is safe for you to drink depends on a number of factors including your:
BMI and gender
Genes. As much as 60% of the potential for alcohol abuse and dependency is thought to be related to your genes. So, if you have a family history of alcohol misuse it’s important to be really cautious around alcohol because you are likely to be at risk. Keep an eye out for that feeling of ‘needing’ to have a drink and either avoid alcohol or if you choose to have a drink watch your intake, keep under the 2 standard drinks a day and make sure that it doesn’t creep into every day of the week.
Ethnicity. There are racial differences in how we metabolise alcohol which relate to specific enzymes. Individuals of Asian heritage are much more likely to experience alcohol sensitivity due to these differences.
Whether you’re on medication or have any health concerns
Whether you are suffering from depression or anxiety which may impact how alcohol affects your mood and decision making. Some people become more impulsive when they’ve had a drink or two which may put them at risk.
Whether you’ve had something to eat.
How quickly you are drinking.
Do I have a problem?
If you notice that you’ve developed a ‘I need to have a drink to have fun’ or ‘I need to have a drink to unwind’ or ‘I need to have a drink to have a good sleep’ habit then it’s time to sit back and come up with a plan to change your relationship with alcohol.
People drink for all sorts of different reasons, and unlike smoking is much more socially acceptable, even socially expected. Enjoying an occasional glass of wine with dinner with your partner or beer with a mate can easily turn into a couple of glasses a night, and before you know it you’re feeling the need to have that glass of wine or a beer when you get home from a hard day as it helps you to relax. Alcohol dependancy can creep up on you and you don’t need to be drinking a huge amount to still be dependant. Making sure that you have a few alcohol free days (AFDs) in your diary can be a good start. If you’re noticing on these days that it’s a struggle not to have a drink, it might be a good time to enrol some support.
Some tips on cutting back
If you decide that you’d like to cut back on how much you’re drinking, we recommend coming up with a plan to make sure that you maximise your chances of maintaining your new healthy habit. This may include:
Take some time to figure out what you get out of drinking and what your triggers are e.g. are there particular friends you drink with, do you tend to drink when you’re feeling stressed or on edge? Once you figure these things out you can identify what you need to shift.
Get a cheer squad on your side, a few family members or friends to help keep you motivated. Feb Fast and Dry July have some great resources to get your message out there about cutting out alcohol, and you can raise money for charity at the same time!
Check out Hello Sunday morning! they provide a free ‘Daybreak’ app which is a science based platform with tips and tricks and links to like minded people, all anonymous who are facing similar challenges to you;