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Wrestling with the bottle?
 Where to draw the line
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Need to chat about your drinking? Some nib health insurance covers pay a benefit for consultations with a psychologist. Call nib on 13 14 63 or visit nib.com.au to check your level of cover. |
Cut down on alcohol for the sake of your physical and mental wellbeing.
Hitting the bottle hard not only leaves you vulnerable to accidents and awful illnesses but also messes with your head and makes you do things you wouldn’t dream of doing when sober.
Where to draw the line
Due to the different ways that alcohol can affect people, there is no amount of alcohol that can be said to be safe for everyone. There is always some risk to your health and social and mental wellbeing.
These guidelines can help you work out if your alcohol intake is harmful:
Men – up to four standard drinks a day puts you at low risk for health problems. Five to six standard drinks a day puts you at considerable risk, while seven or more standard drinks a day is considered high risk.
Women – up to two standard drinks a day puts you at low risk for health problems. Three to four standard drinks a day puts you at considerable risk, while five or more standard drinks a day is considered high risk.
Aim to have one or two days free of alcohol a week.
Many heavy drinkers believe they’re social drinkers, but social drinking refers to casual occasional drinking, usually without the intent to get drunk. If your drinking has gone past the "social drinking" stage, might be a good idea to pull up before you suffer any ill effects.
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How to get a handle on your drinking
If your alcohol consumption puts you in a danger zone, cutting back consumption should be your priority. Here are some tips and suggestions for getting things under control.
1. Make lists
Write a list of reasons why you'd like to cut down on drinking, as well as a list of social, emotional and health reasons as to why you should cut down. Include comments that may have been made to you by family and friends about how your drinking has affected them.
2. Keep a drinking diary
It can be hard to tell exactly how much you usually drink. Seasoned drinkers are less aware of feeling drunk, so it may be a good idea to keep a diary of alcohol consumed over a period of time and make a note every time you have a drink. Keep a journal of how often - and how many - you drink each week. Looking back after a few weeks at how much you have consumed may act as a deterrent. Realising the extent of your drinking may be a big enough deterrent to put a lid on it.
3. Avoid drinking alone
4. Avoid pubs and bars by doing something else. Instead of heading to the nearest bar at lunchtime or after work, choose another activity. Invite friends or colleagues to join you at the movies or for a meal, beauty treatment or shopping excursion.
5. Pace yourself. Drink slowly and alternate with non-alcoholic drinks.
6. Avoid “straight up” drinks. Rather dilute drinks with soda or water. Try wine
spritzers instead of wine and "lite" beers instead of regular beers
7. Take regular breaks from alcohol. A few days of sobriety will help you gain some perspective on your problem and help reduce your thirst. Go on holiday somewhere there’s no booze, or it’s so action-packed you won’t have time to think about alcohol.
8. Learn to say “no” to someone who is offering a drink or specifically ask for a non-alcoholic drink.
9. Avoid going out with big-drinking friends. See more of friends and family who aren’t heavy drinkers.
10. Replace drinking with other activities and hobbies. Join a gym, do night classes, seek out a new romance!
11. Don’t drink when you are angry or upset, as you tend to drink more during these times.
If you can't get through a week, a weekend or even a day without alcohol, you probably need some help, be it medical, emotional or spiritual.
If alcohol is getting the better of you, join a support group or get some assistance from friends and family.
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Am I an alcoholic?
Take this test developed by Office of Health Care Programs, John Hopkins University Hospital.
1. Do you lose time from work due to drinking?
2. Is drinking making your home life unhappy?
3. Do you drink because you’re shy with other people?
4. Is drinking affecting your reputation?
5. Have you ever felt remorse after drinking?
6. Have you had financial difficulties as a result of drinking?
7. Do you turn to inferior companions and environments when drinking?
8. Does your drinking make you careless of your family’s welfare?
9. Has your ambition decreased since drinking?
10 Do you crave a drink at a definite time daily?
11. Do you want a drink the next morning?
12. Does drinking cause you to have difficulty sleeping?
13. Has your efficiency decreased since drinking?
14. Is drinking jeopardizing your job or business?
15. Do you drink to escape from worries or trouble?
16. Do you drink alone?
17. Have you ever had memory loss as a result of drinking?
18. Has your doctor ever treated your for drinking?
19. Do you drink to build up your self-confidence?
20. Have you ever been to a hospital or institution on account of drinking?
If you answer 3 or these questions with a Yes, it is a definite sign that your drinking is harmful and possibly considered alcohol dependent or alcoholic. You may want to get an evaluation by a healthcare professional.
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51% of alcohol consumed is drunk at levels that pose a risk to short term harm
Over 3000 Australians die each year as a result of harmful drinking
Over 450,000 children live in households where they are at risk of exposure to binge drinking by at least one adult
One in eight adults drink at risky/high risk levels
15% of adult males and 12% of adult females drink at risky/high risk levels
Excessive alcohol consumption can lead to:
• Cirrhosis of the liver
• Breast, oral, liver and colorectal cancers
• Stroke, inflammatory heart disease and hypertension
• Road traffic accidents
• Falls, suicide, and drowning
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