So you think you have a problem - Part Two

YO! I can't believe January is almost gone! It flew by fast this year and I know some of y'all may be coming to the end of your sober January or maybe contemplating a sober February or longer stint. I wanted to wrap up this month with a little more detail around problematic drinking.

Thing we will discuss:

• Alcohol abuse versus alcohol dependence (it’s not the same)
• Ways you can be honest with yourself about how much you drink
• I did an episode earlier in this podcast about how I realized I had a problem; listen here!

What is Alcohol Abuse?

• Things to ask yourself: Has your drinking gotten in the way of work or school? Any legal issues or alcohol-related medical issues? If you answer yes, then you may be abusing alcohol.
• What it is: technically alcohol abuse is any “harmful use” of alcohol. If your use of alcohol impedes your daily life at critical levels (mentally, socially, emotionally, and physical). You may be struggling with alcohol abuse. You may not necessarily be an alcoholic, but your drinking may be above the recommended levels.

Risky levels are considered:

According to the NIAAA, guidelines for "heavy" or "at-risk" drinking are as follows:

• Five or more drinks for men: Five or more drinks during any one drinking session, or more than 14 drinks a week, is considered risky.
• Four or more drinks for women: Four drinks or more during a day, or more than seven drinks a week, is considered heavy drinking for women.

More info can be found here.

What is Alcohol Dependency?

• What it is: Your drinking falls into the “harmful use” category. 

Some key differences that alcohol dependents may exhibit:

• Drink-seeking behavior. Going to events, parties, etc. that you know will include drinking. 
• You only hang with others that drink and are suspicious of others that don’t drink.
•  Alcohol tolerance is crazy high. 
• Drinking to avoid withdrawal/hangover symptoms. 
• Putting conditions around your drinking.

If you see yourself in any thing that I’ve discussed, the first thing is not to panic. But I urge you to really sit with yourself and think. 

If you think your drinking falls into the dependent category and you want to go cold turkey, that may not be the best option, especially if you have been at it for a long time. Alcohol withdrawal can be dangerous and life threatening if not done properly. Please seek out help. 

If you’re not sure, note how many drinks you have in a week. Be honest about it. Document your moods and thoughts. Was it purely social and having a good time? Are there underlying things?

If you want to cut back, make a conscious choice to that. Write down how many you want to have and then hold yourself accountable.

Try to avoid your triggers. You may have to learn to associate fun without alcohol. This will take some time. I know I felt so awkward for the better part of last year. FOMO. I love to dance at clubs, lounges, parties and I just couldn’t be free. It was odd but you will get over all of it. Just stick with it and you will learn to have fun other ways too.

Boundaries. I feel I talk about them every week, but you may need to spruce these up too. Not everyone you know will be cool with your cutting back or stopping. It sucks but learning to say NO or standing up for yourself will be key. If you get pressure, that is more about them and not you. You will have to determine if the relationship is worth it bu

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