Binge drinking is excessive alcohol consumption on one occasion. The definition of binge drinking, according to the National Institute on Alcohol and Alcoholism (NIAA), is “alcohol consumption that brings the BAC to 0.08 g/dL.” Be mindful of social pressures and learn to say no if you’re uncomfortable with the level of alcohol consumption around you. The effects of binge drinking can vary depending on individual factors such as overall health, frequency, and duration of binge drinking episodes, and other lifestyle choices.
More on Substance Abuse and Addiction
You aren’t to blame for your loved one’s drinking problem and you can’t make them change. Consider staging a family meeting or an intervention, but don’t put yourself in a dangerous situation. Offer your support along each step of the recovery journey. Make it clear that drinking will not be allowed in your home and that you may not be able to attend events where alcohol is being served. Make a table like the one below, weighing the costs and benefits of drinking to the costs and benefits of quitting. Drinking in moderation is considered to be consuming two drinks or less in a day for men and one drink or less in a day for women.
- Engage in activities such as exercise, meditation, or talking to a counselor to manage stress and improve your overall well-being.
- Here are tips for telling your friends and family you’re getting treatment to change your drinking.
- What’s most important is looking at your drinking habits and finding a way to cut back that works for you.
- Accept the urge and ride it out, instead of trying to fight it.
Recognize the signs of alcohol use disorder
Even if your relationship with drinking consists of occasional social drinking with friends or occasionally over-indulging in wine and cocktails during the holiday season, alcohol can still leave its mark. But if you’re living with alcohol use disorder, drinking is more than a habit. People with alcohol use disorder can’t stop drinking even when it causes problems, like emotional distress or physical harm to themselves or others. Or maybe it’s a pregnancy that made you realize it’s time to stop drinking.
Does sleeping with an eye mask improve learning and alertness?
This may mean making major changes to your social life, such as finding new things to do with your old drinking buddies—or even giving up those friends and finding new ones. Write your drinking goal down and how to stop binge drinking keep it where you will frequently see it, such as on your phone or taped to your refrigerator. Distance yourself from people who don’t support your efforts to stop drinking or respect the limits you’ve set.
- Of course, we all want a simple, achievable number for how long we should abstain from alcohol in order for our bodies to fully heal from its effects.
- Take our short alcohol quiz to learn where you fall on the drinking spectrum and if you might benefit from quitting or cutting back on alcohol.
- It can be hard to find (or even know) the balance of how much alcohol your body is able to handle.
- Al-Anon and Alateen – Support groups for friends and families of problem drinkers.
Caregiver Stress and Burnout
If you’re living with alcohol use disorder, quitting drinking is important for your health. But quitting on your own can pose risks to your health and is unlikely to be successful. Rehabilitation facilities can help you on your path to sobriety by addressing alcohol withdrawal symptoms and becoming involved in sober living support groups, like AA.
- An hour or two later, you’re more intoxicated than you wanted to be.
- Spending time with people who understand exactly what you’re going through can be very healing.
- But both alcoholism and binge drinking can have similar health consequences.
- If you are a heavy drinker, the first risk that you face is developing an alcohol use disorder (AUD).
- These effects can increase your risk of various types of cancer, including mouth, throat, esophagus, breast, liver, and colon cancer.
Focus on your physical and mental health.
Quitting alcohol alone is harder for some than others, but there’s no need to go it alone. Finding or reaching out to other sober people can also help. SMART Recovery – Self-Management and https://ecosoberhouse.com/ Recovery Training (SMART) is a program that aims to achieve abstinence through self-directed change. Women for Sobriety – Organization dedicated to helping women overcome addictions.