Sober living

Why You Need To Stop Binge Drinking Alcohol + Tips To Help You Do It

Stolle, Sack and Thomasius define binge drinking as episodic excessive drinking. ] as the “5/4 definition”, and depending on the source, the timeframe can vary. In the United Kingdom, binge drinking is defined by one academic publication as drinking more than twice the daily limit, that is, drinking eight units or more for men or six units or more for women . In Australia, binge drinking is also known as risky single occasion drinking and can be classified by the drinking of seven or more standard drinks and five or more standard drinks within a single day. When BEACH conducted a study which gathered information of people over the age of 18, it defined binge drinkers as those who consumed six or more standard drinks on one occasion whether that be weekly or monthly. Binge drinking can quickly spin out of control despite best efforts to drink in moderation or stay sober.

There are mild, moderate and severe cases of this disease. Just because binge drinking is normalized in many settings does not mean that it is healthy or even safe. You can take steps to prevent binge drinking, like avoiding situations in which it is likely to occur, saying “no” when offered a drink, or making a commitment to yourself not to drink. Binge drinking is particularly rampant among young adults who attend college. It’s estimated that 33% of college students binge drink in a one-month period.

Understanding The Risks

Scientific research has linked heavy drinking to a wide range of effects on your health. Almost every system in your body can be negatively affected by alcohol. If you can, try to join social groups that will allow you to spend time with people in a social setting that doesn’t involve drinking.

  • Check out the Alcoholics Anonymous website for information on finding local meetings, online meetings, or international meetings.
  • In order to prevent these side effects, it is best to quit binge drinking alcohol entirely.
  • As well as giving you a better idea of how much you drink, noting down the situation you were in when you binged , can help you identify triggers and really start to understand your drinking.
  • I’ve spent the last six years researching and understanding alcoholism, addiction, and how people get sober.

Getting in your own way can help you stick to your goals even when your motivation wanes.Only bring enough cash to pay for two drinks and leave your card at home. Look up the menu ahead of time and find out exactly what you’ll be able to afford and only bring enough to pay for that, then call it a night. You can also find mobile apps, such as the MyDrinkAware app, that will help you track your alcohol consumption. Some studies suggest that drinking a little every day may reduce your likelihood of bingeing.


Binge drinking results in next-day hangovers in the best of cases. After you have consumed excess alcohol, your body metabolizes it as a chemical called acetaldehyde. Binge drinking and alcohol abuse can be prevented, or at least held to a minimum, through several protective measures. Alcohol abuse and underage drinking has even been identified in middle and high school students.

If you are a heavy drinker, the first risk that you face is developing an alcohol use disorder . The problem, especially for young drinkers, is that drinking at that level can cause a long list of physical and cognitive problems and increase your risk of becoming a victim of injury, violence, or sexual assault. Mindfulness meditation focuses on observing what your body and thoughts are doing in a non-judgmental way.

When I’m not writing about sobriety and mental health, I’m fully living in my role as wife, mama, and SEO badass. If your social life feels like an eternal frat party (or maybe it literally is because you’re in college), it’s time to find other scenes to get into. That’s up to you, but choose activities that are not 100% alcohol centered. I don’t think moderation works for a variety of reasons, but namely because if you had the ability to moderate, you wouldn’t be on the internet trying to figure out how to stop binge drinking. As far as symptoms go, the hangover from binge drinking is somewhere around the vicinity of the flu meets food poisoning meets dying of thirst. Here are some other stats worth considering if you’re young and binge drinking. If you have a family history of cancer, it is especially critical for you to stop binge drinking sooner than later.

This means their alcohol tolerance is usually much less and that binge drinking is more likely. So, while children drink How to Stop Binge Drinking less than adults, the chances of their experience being classified as binge drinking is drastically increased.

Limit Number Of Drinks Per Week

It can lead to a medical emergency, brain damage, or even death. If your social life seems to revolve around drinking, one of the best tips is to change what you do when you’re seeing your friends. Switch your socializing behaviors from going to the bar to going out to see a movie or attending a concert. This is an easy way to dramatically reduce the amount you drink. Your first step may be to try to cut down or quit on your own. If you’re having trouble, or experiencing symptoms of withdrawal, don’t wait to get help.

Excessive drinking, including binge drinking, costs the U.S. about$249 billionper year. These costs are a result of motor vehicle accidents, criminal offenses, healthcare costs and lost productivity in workplaces. The study reviewed the habits and health of more than 4,700 U.S. adults ages 18–45 between 2011 and 2014. The majority of adults who drink excessively report they have engaged in binge drinking in the previous 30 days, and most people under the age of 21 who abuse alcohol consume it in the form of binges. In fact,underage drinkers consume about90% of their alcohol in binges. Get Support- Recovery from alcohol abuse or binge drinking is always easier when you have the support of friends and loved ones. Additionally, you may decide to attend support groups for binge drinking or alcoholism, such as SMART Recovery or Alcoholics Anonymous .

What Is An Alcohol Blackout?

The University of Rochester Medical Center states that alcohol is a depressant that affects the central nervous system . It does so by affecting two types of neurotransmitters in the brain. Bring us your ambition and we’ll guide you along a personalized path to a quality education that’s designed to change your life. “Excessive drinking draining the U.S. economy.” Centers for Disease Control and Prevention. Federal and state health agencies also offer resources and can refer you to someone who can help.

Your loved one might deny the problem, deflect, or get mad at you. Reassure yourself that speaking up is a compassionate gesture. If you don’t voice your concerns now, your loved one may not give up their alcohol abuse until they experience more severe consequences. If you’re a binge drinker, you may not drink every day, but when you do start drinking, you likely have a hard time calling it quits after just one or two drinks. Completely cutting alcohol out of your life is always an option.

  • Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.
  • We like feeling good, so the brain tells us to keep going back for more.
  • Avoid triggers and find healthier alternatives to drinking.
  • Binge drinking differs from an alcohol use disorder, also known as alcoholism or alcohol addiction.
  • The chances are especially high for people who drink heavily during their teen years.

This support system can include friends, family members, or even a support group such as Alcoholics Anonymous. If you keep your struggle to yourself, it’s easy to internally justify and rationalize your continued alcohol use, so knowing that you may disappoint someone else can be a deterrent from drinking. If you or someone you know is struggling with an alcohol use disorder, the safest and most effective approach to sobriety is to first seek clinical treatment. But for some, this may not always be possible or may not yet be necessary. If you are in a position to safely attempt to eliminate or reduce your alcohol consumption, here are a few approaches you can take that may help you reach your goals. I’ve spent the last six years researching and understanding alcoholism, addiction, and how people get sober.

Avoid drinking on an empty stomach, as this can escalate intoxication and is harder on your body. Drink some water in between alcoholic drinks; this will help you to drink more slowly and stay hydrated. In being more conscious of binge drinking and alcohol abuse, healthcare administrators, professionals, and providers can drive awareness among patients.

In other words, binge drinking is characterized by a man consuming 5 or more drinks or a woman having 4 drinks in a 2-hour span. While binge drinking is typically viewed as an innocent form of adult fun, this activity is known to cause short and long-term adverse effects.

If abstaining completely from alcohol does not feel right to you, try setting a limit on how much you drink. You might consider reducing the amount you drink, only drinking on certain days or during certain hours, or avoiding particular types of alcohol. Also consider asking family or friends to help you monitor your alcohol intake. Any time you try to change a bad habit, your motivation level is likely to vary over time. Keeping a list close by of the reasons why you want to stop binge drinking can keep you motivated to quit. Binge drinking differs from an alcohol use disorder, also known as alcoholism or alcohol addiction.

Although the risk of developing breast cancer under age 40 is still relatively low, your drinking habits in your youth could impact your chances of developing it later in life. If you are attempting controlled drinking aim to slow down your drinking, particularly if you are convinced that you need to down 3 or 4 drinks to feel the ‘happy’ effect. Slowing down helps you monitor consumption and enables you to identify the triggers that usually influence the amount of alcohol consumed.

Peer Pressure Misunderstood

Instead, it means that you’re not struggling in vain to “make” yourself have a different feeling. Knowing you’ll have to be accountable to your group friends may help keep you on the wagon. Pour out all the alcohol, recycle the bottles, give away your barware. We ensure every client has a long-term plan for ongoing recovery and a sober network in place before they discharge. Our staff is carefully selected not only for their skills and experience but for their passion in helping others, as well.

How to Stop Binge Drinking

Setting a limit on the number of drinks they will consume. For example, the 2020–2025 Dietary Guidelines for Americans recommends that adults of drinking age consume no more than two drinks per day for men and no more than one drink per day for women.

Tips To Stop Binge Drinking

Nausea might make just about everything unappetizing, but drinking enough water is important to rehydrate as you get over your hangover. Diarrhea and vomiting might dehydrate you even more, so you must stay as hydrated as you can. The imbalances in your electrolytes, dehydration and the rebalancing of your hormones may cause you to feel more volatile as the body tries to heal itself. Because of everything else happening in the body, your electrolyte levels are not optimal.

The National Institute on Alcohol Abuse and Alcoholism states that if a person drinks enough alcohol on one occasion to bring their BAC above .08%, it is considered a binge drinking event. No matter how you choose to support your loved one’s efforts to stop binge drinking, remember you’re not their therapist. You also can’t be expected to constantly monitor their decisions. Your role is simply to remind them of commitments they made and offer small nudges in the right direction. While you can’t force a loved one to abandon their binge drinking habits, voicing your concerns and offering support in the right way may help motivate them to change their ways. In some cases, the people around you might continue to pressure you to drink.

Through this shared knowledge, healthcare professionals and patients can determine the best possible prevention and treatment options for each patient. The CDC provides statistical data to help prevent the heavy consumption of alcohol. In 2020, the onset of the COVID-19 pandemic brought new insights into the effect of quarantine and isolation on binge drinking habits. The CDC was proactive in highlighting the dangers of alcohol abuse as a means to deal with the effects and isolation from the pandemic. While self-quarantine and isolation can leave many detached from the social aspects of daily life, it’s important to seek other, more productive outlets. Heavy drinking can also involve binge drinking five or more times in a given month.