Are you questioning whether you have an alcohol problem?
Have you googled the words “Am I an alcoholic?” Or “Am I drinking too much?”
How can you even define whether or not you’ve got an alcohol problem?
Perhaps the very reason that you’re questioning your relationship with alcohol is an indicator that you want to change your relationship with alcohol. It suggests that there’s something within you that’s seeking an answer because you’re feeling a little bit out of control, and you want to know whether you should take it more seriously than you have been.
The term alcoholic isn’t a helpful term because a) there are harmful stereotypes and connotations associated with it, and b) it’s categorical, which doesn’t reflect the more linear reality of problem drinking. Both of these aspects create a blockage for many people because it stops them from seeking help for their drinking because they don’t associate themselves with the label ‘alcoholic’.
A more helpful term, and the correct medical term is alcohol use disorder otherwise known as AUD. The criteria for the diagnosis of AUD were updated in 2013 by the American Psychiatric Association.
What’s alcohol use disorder?
AUD is a medical term that describes an inability to stop or control drinking even though it’s causing harm. If you experience two of the 11 symptoms within a 12-month period, then you may have alcohol use disorder. It’s graded as mild (2-3 symptoms), moderate (4-5 symptoms) and severe (6 + symptoms).
The 11 symptoms are as follows:
- Alcohol is often taken in larger amounts or over a longer period than was intended.
- There is a persistent desire or unsuccessful efforts to cut down or control alcohol use.
- A great deal of time is spent in activities necessary to obtain alcohol, use alcohol, or recover from its effects.
- Craving, or a strong desire or urge to use alcohol.
- Recurrent alcohol use resulting in a failure to fulfil major role obligations at work, school, or home.
- Continued alcohol use despite having persistent or recurrent social or interpersonal problems caused or exacerbated by the effects of alcohol.
- Important social, occupational, or recreational activities are given up or reduced because of alcohol use.
- Recurrent alcohol use in situations in which it is physically hazardous.
- Alcohol use is continued despite knowledge of having a persistent or recurrent physical or psychological problem that is likely to have been caused or exacerbated by alcohol.
- Tolerance, as defined by either of the following: a) A need for markedly increased amounts of alcohol to achieve intoxication or desired effect; b) A markedly diminished effect with continued use of the same amount of alcohol.
- Withdrawal, as manifested by either of the following: a) The characteristic withdrawal syndrome for alcohol (trouble sleeping, shakiness, irritability, anxiety, depression, restlessness, nausea, or sweating); b) Alcohol (or a closely related substance, such as a benzodiazepine) is taken to relieve or avoid withdrawal symptoms.
If you’ve experienced two or more of those symptoms during the same 12-month period, then you may want to reflect on what that means for you. Is it something that you want to address or change?
How could you start making changes to your drinking?
You might be feeling overwhelmed by the thought of changing your habits and have no idea how to even begin! Do you want to dip your toes in, or dive headfirst into the sea of change? Here are some suggestions to get you going:
A 30-day quit drinking challenge
Research has shown that after doing a 30-day quit drinking challenge, most people drink more mindfully for 6 months afterwards. This is a great reason to test the alcohol-free lifestyle and to reflect on your feelings around alcohol without any commitment, plus it’s something that you could share with sober curious mates. Who doesn’t love a challenge?!
Join a Facebook group
There are dozens of Facebook groups for non-drinkers and for sober curious people who are interested in what it’s like to reduce or quit drinking. You can join a group without having to interact if you’re uneasy about sharing anything too personal, although the community is what makes these groups so powerful. I find that it’s an easy way of changing your online environment so that it starts to align with your goals and dreams. I have a Facebook group for women that you can join here.
Get in touch with a sobriety coach
You can easily enhance your chances of success if you work with a coach. A coach can provide you with accountability, planning, and a motivational boost. These tools are invaluable when you’re trying to quit drinking. Usually, sobriety coaches have recovered from problematic drinking in their own lives and therefore their personal experience can be inspiring and educational.
Speak to a counsellor
A drinking problem is a thinking problem in disguise, and counselling or therapy will help you to get to the root of that thinking problem. There are many types of therapy, including cognitive behavioural therapy, mindfulness-based cognitive behavioural therapy, group therapy, and many more. There are also counsellors that specialise in addiction. I started attending psychotherapy sessions for personal development reasons and I found it to be life changing beyond what I ever could have imagined.
Thoughts on resistance
I was resistant to change for many years, but once I took a brave pill and accepted that my life could be better and that I was responsible for doing so, it was far easier to make the small steps towards building a happier life.
As Alan Watts said, “Our lives are one long effort to resist the unknown.” My advice is to embrace the unknown and see it as an adventure. Why stay with the familiarity of your discomfort, when you could use that discomfort in a more fruitful way by taking the leap and trusting that you can control your future in whatever way you choose!
If you’re looking for sober support, check out my work with me page to find out more about how I support women who are ready to start their sober journey.