Alcohol misuse is a very common thing among adults; even teens are also seen excessively relying on alcohol consumption. It is a habit of drinking alcohol to the limit that is harmful to your health.
Both men and women are not advised drinking more than 14 units a week, whereas a unit of alcohol is 10 ml. Before you start following the tips for dealing with alcohol misuse, you must know how many drinks you consume and how often you do it.
Excessive drinking may include:
- Binge drinking is a stage when you have four or more drinks in two weeks if you are a woman and five and more if you are a man
- High-intensity drinking when you consume two or more drinks than binge drinking level
- Heavy drinking when you have three or more drinks a day or 8 drinks per week as a woman and 4 or more drinks a day and 15 drinks a week if you are a man.
All these signs are indicators that you drink alcohol too much. Excessive consumption of alcohol can take a toll on your physical health.
Tips for preventing alcohol misuse
Here are the tips you should follow if you think that you drink too much alcohol and you want to get rid of this habit.
If you want to limit the consumption of your alcohol, you should reduce the intake. Women should drink one drink a day, and men should drink two drinks a day. If you are a heavy drinker, you may not be able to appease your drinking lust with one drink.
You should determine how many drinks you consume every day and every week. You should try to cut back on your consumption slowly. For instance, if you consume four drinks every day, you should try to drink not more than two or three drinks.
In the first week, you should try to consume only three drinks and the next week you should try to consume two drinks and then you should bring it to one. It can be challenging at the outset, but soon you will be able to overcome it.
Spend some days dry
If it is not possible for you to reduce the intake of per day alcohol, you should spend a couple of days dry. This is also a great way to moderate your alcohol intake. If you are a heavy drinker, you should try to spend at least three days of the week absolutely dry.
However, it is always advisable that you spread your drinks evenly. Spending some days dry does not mean you will binge on it the other days. Make sure that you still manage to drink in a moderate amount.
A trigger can be anything from a place or person that gives you the urge to drink alcohol. It is crucial to recognise triggers if you want to reduce your alcohol consumption.
- Try to avoid gatherings and celebrations that involve alcohol.
- Stay away from heavy drinkers or those who insist you drink.
- Do not keep alcohol at home. Try to replace them with non-alcoholic beverages.
- Stay away from any surroundings that tempt you to drink alcohol.
- Do not go to places that provide you with easy access to alcoholic beverages.
You should avoid thinking about negative events that cause stress. For instance, when you lose your job, and it takes a longer time to land a new job, you should take it in a positive way.
Though it can be challenging for you to stretch the dollar, or perhaps you may have been relying on short term loans for the unemployed, you should not binge on drinking to avoid stress.
Seek support from your friends and family
Support from your friends and family is extremely important when you are trying to minimise your intake of alcohol. You will need to stay motivated so you can stick to your plan. It is not easy to reduce your alcohol consumption, especially if you are a heavy drinker.
If you seek support from your friends or family, they can help you control your intake. Since they will be helping you to reduce alcohol intake, they will stop you as you feel tempted to drink more.
They can also manage to avoid triggers and create healthy mechanisms. Their presence will influence your behaviour towards your treatment.
Most of the people think that alcohol is a tonic for keeping your stress at bay. When you get stressed, you turn to alcohol. You should try to become aware of the excessive consumption of alcohol. You cannot treat it just like a beverage.
In fact, the excessive consumption of even a healthy item can lead to several health issues. You should try to participate in awareness programmes that tell people how dangerous it can be to consume too much alcohol.
Excessive drinking can lead to a number of health issues like GERD, cancer, stroke, sleep disorders, high blood pressure, and heart diseases. If you are pregnant or trying to get pregnant, you should be more careful about alcohol consumption.
It can lead to birth defects. Note that alcohol affects each person differently. You should understand your body so you know where you should stop when it comes to drinking.
Seek a treatment
If nothing helps you cut back on the intake of alcohol, treatment is always an option. You can consult a doctor who can understand your lifestyle and then accordingly guide you on how you can get rid of this habit. Some medications can also help you to get rid of alcohol addiction.
The bottom line
If you are addicted to alcohol and looking to try to moderate its consumption, you should follow the tips mentioned above. You can also seek treatment if you feel it’s needed.
If you need money for the treatment, you can also take out a loan. However, be careful about your repaying capacity.