The theme of Alcohol Awareness Week 2020 is change, something that most people find challenging, but change has been ever present since March.
As we spend more time at home it is easy to reach for that glass of wine or bottle of beer. We can easily slip into a pattern of using alcohol as a tool to cope with the boredom, the restrictions and lack of social contact. Perhaps our biggest challenge is to force a change in our mindset and seek alternative tools.
Covid 19 has increased our levels of anxiety and stress and put significant pressure on our mental health, however high levels of alcohol consumed regularly can undermine our physical and mental health.
The World Health Organisation states that a high consumption of alcohol can compromise your immune system and therefore make it more likely to contract the virus, so being mindful of the amount we drink will ensure we are protected and less vulnerable.
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
Physical distancing is very different to social isolation, so use the tools available to stay connected with family and friends. By 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
While working from home or self-isolation we have more time on our hands, so why not explore new options. 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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