The theme of Alcohol Awareness Week 2022 is change, something that most people find challenging, but change is ever present.
We can all easily slip into patterns and routines, and drinking more than we should or using alcohol as a coping mechanism is one. However high levels of alcohol consumed regularly can undermine our physical and mental health.
One of the biggest challenge is to force a change in our mindset and seek alternative tools.
If you are finding you are inclined to drink more heavily and frequently, then perhaps it is an opportunity to explore alternative coping strategies. Being mindful and observing a low-risk relationship with alcohol can make a big difference to your anxiety levels and mood. Below are some tips to get you started:
Stick to the weekly low-risk alcohol guidelines
If you can stick to these guidelines it will reduce alcohol related problems
The recommended weekly low-risk alcohol guidelines are less than:
- 11 standard drinks for women
- 17 standard drinks for men
Drinks should be spread out over the week –no more than 2 standard a day for men, or 1 standard a day for women. Have 2-3 alcohol-free days per week.
For more on these guidelines and what is a standard drink check out the HSE site.
The Ask About Alcohol drinks calculator also provides fact-based non-judgmental information about how drinking affects health, wallet and weight.
Be aware of your mental health & wellbeing
An awareness of how you are feeling can help you identify behaviours and any self-destructing tendencies. Do you use alcohol to ward off or cope with a bad day, stress or low mood?
If so, it is important to look for alternative ways to deal with our mental health and wellbeing. Connecting with others is essential as it gives us purpose and a sense of belonging. Get out and about, walking and being outside is so good for our mental health.
Keep a routine that works
Most of us not only like routine, but we need it, so find a routine that works for you and reap the benefits. Keeping structure to your day and evenings will really help you to stay focused.
Find alcohol free alternative tools
Explore new options and find something you enjoy and works for you. Reaching for that drink each evening can become a bad habit and one which could be hard to break. Reconnect with hobbies or interests you once had or learn a new skill and try some relaxation or mindfulness.
Take a news break
Turn off the endless newsfeed for a few hours. Anxiety, depression, and alcohol are linked, so give yourself a break and take sometime out from social media and all news feed. You will be amazed how quickly your mood can change once these distractions are removed.
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