Last Updated:
October 30th, 2024
Despite a decline in overall alcohol consumption, the rate of alcohol-specific deaths and alcohol-related health conditions has seen a serious increase. In 2022, there were 10,048 alcohol-specific deaths in the UK, marking the highest number on record and reflecting a 4.2% increase from the previous year.
Reassessing your relationship with alcohol is necessary; the potential years of life lost due to alcohol-related conditions remind you of the mortality risks associated with excessive drinking.
Societal norms and expectations
In the UK, in particular, cultural practices and social rituals make alcohol consumption an unquestionable part of gatherings. On occasions when you go to the pub, for example, or celebrate Christmas with friends and family, drinking alcohol is seen as something that you should or have to do. It’s not uncommon to be called “boring”, “strange”, or “weak” for refusing to partake for any given reason. It can make drinking seem inevitable, forced, and as if there is no element of choice when it comes to engagement.
Peer pressure often dictates that participating in drinking is a way to fit in and be perceived as fun or sociable. This can lead to individuals consuming more alcohol than they might personally prefer to align with group norms. This is universal across all age groups.
Mindful consumption
Mindful drinking is a conscious approach to alcohol consumption that encourages individuals to be more aware of their drinking habits. This practice involves paying attention to why, when, and how much you drink, aiming to enjoy alcohol in moderation and with intention. Benefits of mindful drinking include:
- Improved physical health
- Better sleep quality
- Enhanced mental clarity
- Reduced risk of alcohol-related diseases such as liver damage and heart disease
It also creates better emotional wellbeing by reducing anxiety and depressive symptoms associated with excessive drinking.
Tips
- Track your drinks: Keep a record of how much and how often you drink. This helps in identifying patterns and making informed decisions about reducing intake.
- Savour the flavour: Pay attention to the taste, aroma, and texture of your drink. Sip slowly and enjoy each moment, which can reduce the overall quantity consumed.
- Set intentions: Before you start drinking, ask yourself why you want to drink and what you hope to gain from the experience. This can prevent mindless drinking and help you stay within your limits.
- Alternate with non-alcoholic drinks: Opt for alcohol-free beverages between alcoholic ones to pace yourself and stay hydrated.
- Plan ahead: Decide in advance how many drinks you will have and stick to this limit. Having a plan can help you avoid overindulgence, especially in social settings.
Health considerations
Chronic alcohol abuse can lead to liver cirrhosis, a severe condition where the liver is significantly damaged. It is also a major risk factor for several types of cancer, such as those of the mouth, throat, liver, and breast. Moreover, alcohol can impair the nervous system, leading to issues like poor coordination, reaction time, and increased risk of accidents and injuries.
Alcohol affects both physical and mental health. Physically, it can cause:
- High blood pressure
- Heart disease
- Stroke
Mentally, it can lead to:
- Depression
- Anxiety
- Suicidal tendencies
The depressant nature of alcohol disrupts the balance of neurotransmitters in the brain, worsening mental health conditions. It can also lead to dependency, where the individual requires more alcohol to achieve the same effects, further deteriorating their health.
Regular health check-ups are important for early detection and management of alcohol-related health issues.
Responsible drinking practices
Responsible drinking involves consuming alcohol in a manner that does not negatively impact your health, safety, or wellbeing. It means adhering to guidelines that reduce the risk of alcohol-related harm. In the UK, this is the guideline of not regularly consuming more than 14 units of alcohol per week, spread evenly across several days.
Practical tips
To drink responsibly, consider the following tips:
- Set limits: Decide in advance how many drinks you will have and stick to it.
- Alternate drinks: Alternate alcoholic beverages with water or non-alcoholic drinks to stay hydrated.
- Eat before drinking: Consuming food before and while drinking can slow the absorption of alcohol and reduce its effects.
- Drink slowly: Sipping your drinks and taking breaks between them can help maintain control over your consumption.
- Plan ahead: Ensure you have a safe way to get home and people you trust around you.
Signs of overconsumption
Signs of overconsumption include:
- Slurred speech
- Impaired coordination
- Confusion
- Vomiting
- Unconsciousness
If you notice these signs in yourself or others, it’s crucial to:
- Cease alcohol intake immediately
- If someone is unconscious or has trouble breathing, seek medical help immediately
- Ensure the person is in a safe environment, not left alone, and positioned on their side to prevent choking in case of vomiting
Setting boundaries and goals
Boundaries help individuals protect their mental and physical health, become independent, and promote healthier relationships. They provide a clear frame for acceptable behaviour.
Strategies
- Clear communication: Clearly define and communicate your limits with friends and family. For instance, let them know if you prefer not to attend events where alcohol is present.
- Saying no: Practise assertiveness by learning to say no to situations that might jeopardise your sobriety. This helps in maintaining control over your environment and choices.
- Setting realistic goals: Establish achievable and specific goals related to reducing or eliminating alcohol consumption. Track your progress and celebrate small victories to stay motivated.
- Self-care routine: Incorporate activities that promote physical and emotional well-being, such as exercise, meditation, and hobbies. This helps reinforce your commitment to sobriety.
Reaching out to UKAT is the first step towards reclaiming control over alcoholism and achieving long-term sobriety.
(Click here to see works cited)
- Healthline (n.d.) ‘The Effects of Alcohol on the Body’. Available at: https://www.healthline.com/health/alcohol/effects-on-body (Accessed: 17 June 2024).
- National Institute on Alcohol Abuse and Alcoholism (NIAAA) (n.d.) ‘Alcohol’s Effects on the Body’. Available at: https://www.niaaa.nih.gov/alcohols-effects-health/alcohols-effects-body (Accessed: 17 June 2024).