When it's time to celebrate, we pour the champagne. Gathering with friends? Let's grab some beers. On nights alone, there's nothing like a little Netflix and wine. We drink when we are happy, anxious, sad, lonely, entertaining, to gear up and to wind down. Alcohol is woven into the fabric of American culture, and while many would probably say we’d like to have a healthy relationship with alcohol, most don’t truly understand what that even looks like.
It's not uncommon to struggle with your relationship with alcohol. In fact, alcohol is the most commonly abused legal drug in the United States, and due to its wide appeal and availability, dependence on it as a crutch for socializing or even daily functioning can come unexpectedly. Those who find themselves struggling with a dependence on alcohol may find quitting or easing up difficult simply due to peer pressures and societal expectations that are not necessarily as prevalent with other illegal or prescription drugs. And due to it being woven into so many aspects of life, healthy habits can be difficult to recognize–especially for young people and those in college settings.
Thankfully, the Centers for Disease Control and Prevention provides an educational framework to help you better understand what you are drinking, how much, and whether your habits have you falling into the low-, moderate- or high-risk category of drinking. Just as nutritionists recommend weighing foods to better gauge portion sizing, a simple water exercise can help you learn to monitor your consumption habits. To do this, grab a pitcher of water, a measuring cup with ounce measurements and an empty class. Take turns measuring out the standard drink sizes for one beer (12 ounces), malt liquor (eight ounces), a glass of wine (five ounces) and a shot of 80-proof distilled spirits (1.5 ounces), then pouring those amounts into the glass you'd normally use to consume your beverages (pint glass, wine glass, et cetera).
Chances are, one of those pours came as a surprise. Five ounces of wine can look small in those big wine glasses at home, and we rarely think of how many shots are going into a mixed drink at a bar. According to the CDC, drinking in moderation for adults of legal drinking age means limiting intake to two drinks or fewer in a day for men and one drink or fewer for women; heavy drinking is defined as consuming 15 or more drinks per week for men and eight or more drinks per week for women. Depending on your lifestyle habits, those drinks can add up rather quickly, especially on a night of celebration or if you're someone who unwinds with a bottle of wine. The key here is to understand that, while alcohol can have a healthy place in your life, it's important to raise awareness before you raise a glass.
What Is Substance Abuse?
Substance abuse isn't always a dramatic and sudden fall from grace–often, it's a slow descent, and this is especially the case with alcohol. If you find yourself identifying with any of the symptoms listed below, you may be experiencing substance use disorder, which affects a person's brain and behavior. To receive a diagnosis of substance use disorder, the Diagnostic and Statistical Manual of Mental Disorders states that identifying with two to three of the below symptoms indicates mild substance use disorder, while six or more is regarded as severe.
- Using more of a substance than planned, or using a substance for a longer interval than desired
- Inability to cut down despite desire to do so
- Spending substantial amount of the day obtaining, using, or recovering from substance use
- Cravings or intense urges to use
- Repeated usage causes or contributes to an inability to meet important social, or professional obligations
- Persistent usage despite user's knowledge that it is causing frequent problems at work, school, or home
- Giving up or cutting back on important social, professional, or leisure activities because of use
- Using in physically hazardous situations, or usage causing physical or mental harm
- Persistent use despite the user's awareness that the substance is causing or at least worsening a physical or mental problem
- Tolerance: needing to use increasing amounts of a substance to obtain its desired effects
- Withdrawal: characteristic group of physical effects or symptoms that emerge as amount of substance in the body decreases
If you've questioned your habits in the past and want to find a healthier approach to alcohol consumption, it's important that you not just quit on your own, as withdrawal from alcohol can be very dangerous and should be closely monitored by a medical professional. Remember that getting help for substance use disorder is not a sign of weakness. Substance use disorder is a disease impacting the biochemistry of the brain and should be taken seriously. While the term "substance use disorder" may sound scary, overconsumption of alcohol is more common than most realize and there are many resources available to you to help you regain control of both health and your future.
If you believe that you might be experiencing a substance use disorder, you are not alone. Call 1-800-662-4357 (HELP) National Drug and Alcohol Treatment Hotline 24/7 for support and resources.
Additional reporting by Missy Bennett.
