For many of us, drinking alcohol is a central part of meet-ups with friends, co-workers and family. Alcohol often eases us into social situations and helps us let go of the stresses of the day. Many companies nowadays have "Beer Fridays" or similar get-togethers to reward staff after a week of work, boost morale and encourage team bonding. Alcohol sounds quite harmless on the surface when seen in this light. The reality is, however, that it's very easy to be in the "healthy drinking zone" and quite suddenly slip into a pattern of drinking which has negative consequences on one's health, lifestyle and relationships.

So, how would we define an unhealthy relationship with alcohol? The NHS defines alcohol misuse as drinking that has harmful consequences or which is characterised by dependency. The NHS recommend not drinking more than 14 units of alcohol per week, one unit being equal to a shot of spirit, a small glass of wine or a half pint of beer. Furthermore, the 14 units need to be divided over at least three days in the week to avoid binge-drinking.

Excessive or irresponsible drinking habits can have quite a number of short and long-term consequences. A number of these are listed below:

• Physical injury - falls, car accidents, other accidents
• More likely to engage in unprotected sex
• Engaging in violence or being a victim of violence
• Losing valuable items, such as keys, purse/wallet, jewellery
• Alcohol poisoning
• Being more vulnerable to sexual assault
• Serious health conditions, such as stroke, cancer, heart disease, alcoholism
• Exacerbation of existing mental health conditions

I often meet clients who, rather than having a serious addiction to alcohol, identify aspects of their drinking habits they'd like to change. Usually, this is due to the impact drinking is having on personal relationships, experiences of shame or embarrassment related to excessive drinking and concerns about losing control or developing a dependence on alcohol.

So, what are the main reasons people drink?

 

Social pressure

People tend to feel uncomfortable telling people they're not drinking, not wanting to explain why they're refraining or limiting their alcohol intake. There's a human tendency to want to conform to social norms and not want to experience social rejection if they don't.

 

Alcohol reduces inhibitions

Particularly for the socially anxious or shy among us, alcohol acts as "liquid courage". When we drink, a neurotransmitter in the brain which makes us feel more relaxed is triggered, reducing anxiety levels. When we're out and not feeling comfortable or confident, it can be very tempting to get hold of a drink to calm our insecurities.

 

Stress-relief

Since alcohol can reduce feelings of stress and anxiety, it's often used to calm us down when we're going through stressful or highly anxious periods. Unwinding after work often involves a glass of wine or something which can take the edge off a hard and stressful day.

 

Fun

Drinking can be seen as fun since people tend to become more sociable and take more risks when they consume alcohol. You may laugh more, find mildly amusing things hilarious and feel more connected to friends and colleagues.

If you believe that your drinking habits are causing you problems I suggest seeking professional help. There are a number of services in Malta, such as Sedqa or Caritas, which may offer you guidance or support, or you may prefer to contact a private clinic and see a therapist or counsellor with experience in addiction. For those of you who would like to change your habits around drinking, I'd like to offer you a number of suggestions which may make this process easier:

Change how you drink:

• Consider "abstinence days" such as not drinking during the week or only drinking on alternate days;
• You may also adopt certain rules, such as not drinking during the day or not drinking unless accompanied by a meal;
• If you tend to drink on nights out, plan how many drinks you'll have throughout the night and stick to it;
• Change what you drink. A beer or glass or wine takes longer to drink than a shot of spirit, for instance. Sticking to these drinks may help you pace yourself rather than downing numerous drinks in quick succession; and
• As soon as you feel "tipsy", start to slow it down.

Explore healthier coping methods:

While a drink or two can calm your nerves or help you unwind, alcohol is just a short-term "remedy" and can in fact lead to alcohol dependence and serious health concerns. A wiser and more sustainable way to cope with stress and the difficulties life will inevitably throw at you is to find coping methods which help you face your issues without having a detrimental impact on your health and well-being. Some alternative coping mechanisms are listed below:

• Try out yoga or meditation, which are proven to have healing and calming effects.
• Exercise - not only does exercise improve your physical and mental health, it's a great way to let off steam and unwind after a stressful day.
• Speak to a counsellor or therapist - a professional can support you to adopt healthier ways of coping as well as help you identify aspects of your life which are causing you pain, anxiety and stress.
• Establish a support network - we all need at least one friend we can call when we're feeling sad, angry or confused. Close personal relationships not only protect us from life's falls but help us pick ourselves up when we need it.
• Find a creative outlet - Engaging in something creative encourages you to be in the moment, reducing stress and anxiety, and helping you express emotions and improve self-confidence.

With some attention and effort, in time you can find a more healthy and balanced approach to socialising with friends, family and colleagues, whether you choose to drink alcohol or not. Like most things, it's all about moderation and making conscious choices.